Knoxville (WVLT) - Step away from the buffet.
If you haven't already loaded your plate for thanksgiving dinner, you'll want to hear this first.
We don't want to make you lose your appetite, but that might not be a bad thing, once you hear how many calories you're consuming.
We're covering East Tennessee health with your thanksgiving calorie calculator.
Before you go back for seconds, chew on this: the average thanksgiving meal contains more calories than most adults should consume in an entire day.
Don't believe it?
We'll do the math for you.
Let's start with six ounces of white and dark turkey, add to that a half cup of stuffing, a half cup of mashed potatoes, and a half cup of gravy.
Then let's say, a half cup each of green bean casserole and candied sweet potatoes.
One dinner roll with a pat of butter and a half cup of cranberry sauce.
Top it off with a glass of wine and a piece of pecan pie with a half cup of whipped cream.
For a total of 2,215 calories.
You'd have to walk 22.15 miles to burn off.
And certified personal trainer Matt Smith says that's not a reasonable expectation.
"No, you're not going to be able to do that. The amount of time that you would have to work off a big meal that you might eat on Thanksgiving is a ridiculous amount, you wouldn't be able to do that, most people wouldn't anyway."
Instead, Smith says, make healthier choices. Did you really need that piece of pecan pie packing on 480 calories?
"Especially with the desserts and things like that. There's a lot of calories, a lot of butter and dairy in those that can really pack on some pounds."
And be mindful of snacks and leftovers. A 160 pound person would have to run for four hours, swim for five hours or walk 30 miles to burn off 3,000 calories.
After hearing that, if you're still going to go for it, remember to at least eat slowly.
It takes your brain 20 minutes to realize you're full.
That's why sometimes you feel like you're going to explode about a half hour after you leave the table.
And by that time, you've already consumed the calories, and it's too late.