I do this about once a week. I get a foot-long roasted chicken sub, at Subway, along with a macadamia nut cookie. Sub is about 640 calories, cookie about 220. Total for lunch probably just short of 900 calories, more than my usual lunch, more than most men need to be getting for lunch. Key: I don't do this every day And I WALK the 1.25 miles to the restaurant and back, 2.5 miles round-trip. No, that doesn't burn off the lunch. But I surmise it does burn off difference between 900 calories and the, oh, 600-700 calories I normally get for lunch. Again, I'm not big on using exercise to lose weight. But this is weight maintenance and constitutes a conscious strategy to have my cake and eat it too.