How to Track Calories When Eating Out
Restaurant meals are one of the biggest tracking challenges. No barcode to scan, portions are huge, and hidden ingredients add up fast. Here's how to handle it.
Before You Go
Check the Menu Online
Most chain restaurants publish nutrition info. Look it up before you go and decide what to order.
Bank Calories
If you know dinner will be big, eat lighter earlier. Save 300-500 calories for the restaurant meal.
Have a Game Plan
Decide in advance: "I'll order the grilled chicken, skip the bread basket, and have one glass of wine."
At the Restaurant
Take a Photo
Use AI food scanning to get an instant estimate. Photo your meal before eating.
Use Hand Portions
Palm = 4oz protein, fist = 1 cup carbs, thumb = 1 tbsp fat. Estimate portions relative to your hands.
Split It Up
Restaurant portions are often 2-3 servings. Mentally divide the plate and set aside half.
Hidden Calorie Bombs
Watch out for these sneaky calorie sources:
- • Cooking oils/butter: +200-500 calories
- • Sauces and dressings: +100-300 calories
- • Bread basket: +300-600 calories
- • "Healthy" salads: Often 800-1200 calories
- • Drinks: Margarita = 300+ cal, soda refills = 300+ cal
- • Appetizers: Can be 1000+ calories before the meal
Smart Ordering Strategies
Lower Calorie Choices
- ✓ Grilled over fried
- ✓ Sauce on the side
- ✓ Steamed vegetables
- ✓ Broth-based soups
- ✓ Protein + veggie combos
Higher Calorie Choices
- ✗ Crispy, breaded, fried
- ✗ Creamy sauces
- ✗ Loaded anything
- ✗ Cheese-covered dishes
- ✗ Giant portions
Estimation Guide by Cuisine
🍕 Italian
Pasta dishes: 800-1500 cal. Pizza slice: 250-400 cal. Chicken parmesan: 1000+ cal.
🍔 American
Burger + fries: 1200-1800 cal. Wings (10): 800-1200 cal. Salad w/ dressing: 600-1000 cal.
🍜 Asian
Pad Thai: 800-1200 cal. Fried rice: 800-1400 cal. Sushi roll (8pc): 300-500 cal.
🌮 Mexican
Burrito: 800-1200 cal. Tacos (3): 500-800 cal. Chips + guac: 500-800 cal.
The 80% Rule
You won't get restaurant meals 100% accurate — and that's okay. Being roughly right is better than not tracking at all.
Pro tip: When in doubt, round up. Restaurant portions and added fats are almost always more than you think.
Make Restaurant Tracking Easy
Pandish's AI scanning estimates calories from food photos — perfect for restaurant meals.