We all love a good cheat meal, but are we aware of how much running it takes to offset those indulgences? This article dives into how long you’d need to run to burn off 10 common cheat meals.
This article is meant to inform and shift the focus toward smarter habits—not guilt. Running should never be used as punishment for eating. Instead of feeling guilty about a cheat meal, let’s focus on creating balanced habits that support both your love for food and your running goals.
How we calculate the calories burned
To understand how long it takes to burn off your favorite cheat meal, it’s useful to know the average calories burned per mile or kilometer. However, this can vary depending on your weight and running intensity.
For instance, a 165-pound (75 kg) runner typically burns about 100 calories per mile (or 62 calories per kilometer).
These estimates can change based on factors like pace, terrain, and running efficiency. Generally, heavier runners burn more calories due to the extra effort required to move their body weight over the same distance.
Additionally, treadmill metrics, GPS watches, and apps may report varying estimates, so consider the numbers here general guidelines.
Practical tools: calorie burn calculators
Here are a few calculators you can use to get an idea of how many calories you’re burning on your runs. These tools are great for tracking your workout effort and seeing how much more running it’ll take to burn off your favorite foods:
- Runner’s World calories burned running calculatorA simple tool that calculates how many calories you burn during a run based on factors like distance, time, and your weight. Perfect for estimating the impact of your workouts.
- ACE Fitness physical activity calorie counterThis tool is great for estimating calories burned across a variety of activities, including running. It offers flexibility for different activity levels and intensity.
- Map My RunThis well-known app lets you track your runs and estimate calories burned in real time based on your pace, distance, and personal metrics.
These calculators can give you more precise information tailored to your running habits, helping you understand your energy expenditure on a deeper level.
The 10 cheat meals
Now, let’s break down the 10 cheat meals and how long it will take you to burn them off. These estimates are based on running at a moderate consistent pace—about 10:00 min/mile for a 165-pound runner (= 6:12 min/km for a 75 kg runner).
1. Double cheeseburger and fries
- Calories: 1,200 (depending on size)
- How long to run: 12 miles (19 km)
That post-run fast food combo might hit the spot—but it comes with a hefty calorie tag. A double cheeseburger with medium fries typically clocks in around 1,200 calories, depending on the chain and extras like sauces or cheese.
That’s a solid long run—and most people aren’t doing it after lunch. If you’re craving fast food, eat it, enjoy it, and then return to your usual balanced meals. You can also opt for grilled chicken or smaller portions to reduce the calories.
Related:8 Eating Habits That Kill Your Running Weight Loss Goals
2. Pizza (2 slices of pepperoni)
- Calories: 500–600
- How long to run: 5–6 miles (8–10 km)
Pizza is a classic indulgence, but those two slices of pepperoni can easily pack 500–600 calories. Add on extra toppings or a thicker crust, and that number climbs higher.
If you’re planning a pizza night, try smaller portions or veggie toppings to cut down on calories, and balance it out with a good run the next day. Remember, pizza is fun in moderation—just don’t make it a daily habit.
3. Ice cream sundae
- Calories: 400–700 (depending on toppings)
- How long to run: 4–7 miles (6–11 km)
A classic treat, but those syrups and whipped creams can quickly add up. A simple ice cream sundae with all the toppings can hit 700 calories, making it a calorie-dense dessert.
If you’ve got a sweet tooth, opt for a smaller portion or choose healthier alternatives like frozen yogurt.
4. Fried chicken (3 pieces)
- Calories: 600–900
- How long to run: 6–7 miles (10–11 km)
Fried chicken is delicious but comes with a lot of calories from the oil. Three pieces can easily run you 900 calories, depending on the size and cooking method.
It’s best to save fried foods for occasional treats. Grilled or baked chicken is a better option for regular meals, cutting down on calories while still delivering protein.
5. Pancakes with syrup and butter
- Calories: 700–900
- How long to run: 7–8 miles (11–13 km)
Pancakes are a breakfast favorite, but that syrup and butter really bump up the calorie count. Two pancakes can easily hit 900 calories.
Opt for fruit toppings or use less syrup to reduce the calorie load. You can also try a smaller serving or a healthier version with whole grains to keep the calories in check.
6. Large mocha with whipped cream
- Calories: 450–500
- How long to run: 4.5–5 miles (7–8 km)
That cozy coffee shop favorite might feel like a harmless treat, but a large mocha with whipped cream can rival a small meal in calories. Between the sugary syrup, full-fat milk, and whipped topping, you're sipping more than 450 calories.
If you’re stopping for a caffeine boost, consider a smaller size or swap to coffee without sugar.
7. Fettuccine Alfredo
- Calories: 1,000–1,200
- How long to run: 10–12 miles (16–19 km)
Creamy, rich, and comforting—Fettuccine Alfredo is a restaurant classic with a heavy calorie load. The combination of pasta, butter, and cream sauce can top 1,000 calories in a single serving, and that’s before the breadbasket or wine.
If it’s your go-to comfort meal, try splitting the portion or adding a side of greens. And if you’ve got a long run planned the next morning, at least it’ll be well-fueled.
8. Chocolate bar
- Calories: 200–250
- How long to run: 2–2.5 miles (3–4 km)
A full-size chocolate bar might seem small, but the calories add up fast—especially with caramel or peanut butter fillings. Most range between 200 and 250 calories, with some king-size bars pushing past 400.
It’s not a dealbreaker, especially if timed as a post-run treat. Just keep it occasional, and watch those vending machine “emergencies.”
9. Bag of chips (1.5 oz / 43 g)
- Calories: 220–240
- How long to run: 2.2–2.4 miles (3.5–3.9 km)
That crinkly bag might feel like a quick snack, but even a small bag of chips brings over 200 calories—most of them from fat and refined carbs. And let’s be honest: stopping at one bag isn’t always easy.
If salty snacks are your weakness, consider portioning them out at home instead of eating straight from the bag, and pair them with something more filling.
10. Craft beer (16 oz / 473 ml)
- Calories: 230–300
- How long to run: 2.3–3 miles (3.7–4.8 km)
That hazy IPA or rich stout might taste worth every sip, but the calorie count often matches a snack—or more. A 16-ounce craft beer can easily range from 230 to 300 calories, especially if it’s high in alcohol content.
If beer is part of your post-run ritual, know that even small amounts of alcohol have health risks, according to the World Health Organization. Hydrate well, eat something substantial, and keep it occasional.
Related: Beer After Running: Does It Help or Harm Recovery?
Knowing how calorie burn works can help you make informed choices, but the goal isn’t to “earn” every meal or outrun every indulgence. Instead of focusing on burning off every calorie, think about how small adjustments to your diet can help you stay on track with your fitness goals. Use running to support your health, not to punish your appetite.
Consistently fueling your runs, eating balanced meals, and training with intention will move you toward your goals.
