Eating out without the maths

According to the German nutrition report 2025, 71% of respondents go to a restaurant at least once a month and 14% every week. 38% order in monthly, and 15% eat in a canteen weekly.^[4] So eating out is everyday life, not an exception you have to plan for.

In three US cities, frequently ordered meals from smaller restaurants had 1,205 kcal on average, with a wide spread of plus or minus 465 kcal.^[1] The measurements come from the US and cannot simply be applied to other countries.

Printed values are only a guide too. Across 269 foods from 42 restaurants they were accurate on average, but 19% had at least 100 kcal more than stated.^[2]

There are no comparable measurements for Germany. The closest data come from the UK: main meals in 27 large chains averaged 977 kcal, and 47% had 1,000 kcal or more. Sit-down chains were on average 268 kcal above fast food.^[5]

Then there is what comes with it: starters averaged 488 kcal there, sides 398 kcal and desserts 431 kcal.^[6] Drinks are on top, a 0.3 l beer has about 126 kcal, a spirit mix about 200 kcal.^[7] More under Alcohol and weight loss.

In a trial with 51 people, participants ate 30% more energy from the largest portion than from the smallest.^[3] This was true no matter who filled the plate.

Research says: perhaps a little, but it is not certain. Of 8 long-term studies, 7 found a link between frequent eating out and more weight, yet the authors still call the evidence inconclusive.^[8] A wider review of 153 papers found only small or inconsistent effects.^[9]

So one restaurant meal ruins nothing. What matters is how often it happens and what you eat otherwise.

Hardly. A Cochrane review estimates about 47 kcal less per meal, with weak evidence.^[10] In England, mandatory labels from 2022 did not change how much was bought and eaten.^[11] In the EU, calorie information is not required for loose food such as restaurant meals.^[12] You will often have to estimate, and that is fine.

• Enter a range instead of looking for an exact number. That is what ranges in the app are for.
• Share a large portion or take the rest with you if you are already full.
• See the evening as one day among many. Single days say little.

Why ranges are more honest here is explained in Why the app shows ranges.