Okay Slip Ups. They happen. But I think you need to write down your calorie intake for a week or two just so you can see what your taking in and maybe you wont be tempted when you see where your at in your calorie intake.
This is to just to put you in check and keep you honest to yourself.
Dont beat yourself up its 3 slices and your are doing great.
The thing is you know it was bad but just let it go and continue on with your day. You cant take it back all you can do is learn from that slip up.
Or you can think of it this way. Giving yourself a cheat meal for the week and that was it. So then you didnt do bad at all. You just had your cheat meal and now your back to your regular good meals.
As for the cardio when I work out I can do 15 minutes running or eliptical and It shows from 100 calories to 115 calories. So im assuming that thats about right. At least at the gym I work out at.
If I set the tred mill at a incline I burn more calories walking uphill.