How to Count Calories When Eating Out (Without Guessing)

The short answer: Log components you can identify, use chain restaurant data if available, and nudge portions toward reality. Do it right after the meal.

Practical steps

1. Check the menu or brand nutrition page.
2. Log obvious anchors (protein, starch, fats, sauces).
3. Default to moderate portions unless you clearly finished everything.
4. Add a 5–10% buffer for heavy sauces or shared plates.

Summary

Done now > perfect later. Keep your log honest and consistent; adjust if the meal was heavier than expected.