Thanksgiving Calorie Guide
Every Nouri Thanksgiving resource in one place: dinner and pie calories, turkey by cut, a build-your-plate calculator, high-protein plates, and leftovers.
A classic Thanksgiving plate is about 1,768 calories by USDA data, from about 616 for a light plate to about 4,070 with seconds and two pies. Turkey itself is lean at 125 to 175 calories per 3 oz, and a slice of pie runs from 374 for pumpkin to 674 for pecan. Build your exact plate in the calculator, then use the guides below for every dish, every pie, high-protein and cut or bulk plates, Friendsgiving potlucks, the Turkey Trot, and the leftovers that follow. No guilt here: one dinner is one meal in your week.
The dinner, counted
Thanksgiving Calories
A classic Thanksgiving plate is about 1,768 calories by USDA data, from 616 for a light plate to 4,071 with seconds and two pies. Every dish counted.
Free calculatorThanksgiving Calorie Calculator
Free Thanksgiving calorie calculator: tap turkey, stuffing, pie and drinks to see your plate's calories and macros. A classic plate is about 1,768 by USDA data.
FoodsTurkey Calories
Roasted turkey is 125 to 175 calories per 3 oz by USDA data. White meat, no skin is 125; dark with skin is 175. Every cut, deli, ground, bacon and sausage.
FoodsThanksgiving Pie Calories
A slice of Thanksgiving pie is 374 to 674 calories on USDA data. Pumpkin is lightest, pecan heaviest. 11 pies ranked, plus toppings and slice sizes.
For people who lift
High-Protein Thanksgiving
Turkey wins Thanksgiving with 25.6g protein per 125 calories. 22 dishes ranked by USDA data, plus a 105g-protein plate that still has pie.
FoodsThanksgiving Cut, Bulk, Maintenance
The same Thanksgiving dinner three ways by USDA data: a 1,100-calorie cut plate, 1,768 maintenance, 2,769 bulk. Pie and stuffing on all three.
FoodsGym Girl Thanksgiving
A sample Thanksgiving for a woman who lifts: 2,199 calories and 160g of protein across 5 meals and a lift, every macro counted with USDA data.
Before and after the big day
Friendsgiving Calories
A typical Friendsgiving potluck plate is about 1,159 calories by USDA data, or 1,409 with two glasses of wine. 22 dishes and drinks ranked.
GuidesTurkey Trot Calories Burned
A turkey trot 5K burns about 200 to 480 calories and a 10K about 400 to 960, by pace and weight (120 to 200 lb). Full tables, net vs gross math, pacing tips.
FoodsThanksgiving Leftovers Calories
Thanksgiving leftovers run from 125 to 1,132 calories. A three-decker turkey sandwich is 895, turkey soup 312, pie for breakfast 389. All 17 ranked.
GuidesBlack Friday Calories Burned
A 4-hour Black Friday trip burns about 580 to 870 calories (60 to 90 kg), plus 7,000 to 9,500 steps. Minute-by-minute MET math and the Cyber Monday couch.
Holiday drinks and the season
Starbucks Holiday Drink Calories
A Grande Peppermint Mocha is 440 calories with 54g of sugar. Official calories for every 2026 Starbucks holiday drink by size, ranked, plus lighter swaps.
GuidesHoliday Weight Gain
One 3,000-calorie feast is about 1,000 over target. A 300-calorie daily drift from Halloween to New Year's is 18,000. Enjoy the feasts, stop the drift.