KBAR Fast Food Calorie Calculator

Restaurants

Pick a chain to see its full menu, ranked from #1 Best Choice down to worst. Flip on Show all restaurants for one mixed ranked list. Customise any item in the Meal Builder to update its macros, score and totals.

Foods are ranked with protein as the main priority, carbs as the second priority, and fats as the third. Higher protein generally wins. Carbs help around training. Lower fats usually rank better for dieting and pre/post workout.

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Best Protein To Calorie Ratio Foods

Every item across all 12 chains, ranked by the most protein for the fewest calories — the smartest lean choices.

Foods are ranked with protein as the main priority, carbs as the second priority, and fats as the third.

Pre-Workout Options

Pre-workout meals should prioritise carbs for training fuel, keep fats low for digestion, and avoid going too heavy on protein before training.

Ranked by carbs first, then low fat, then moderate protein (calories break ties). Hard rules: protein 30g or under, fat 10g or under. Very high protein is not recommended before training.

Post-Workout Options

Post-workout meals can be higher protein to support recovery, with carbs to refuel and fats kept lower.

Ranked by protein first, then carbs, then lower fat (calories break ties). Meals can go over 30g protein here, but options over 10g fat show only under the warning section below.

Calorie Target Recommender

Enter how many calories you've got for this meal. It searches every restaurant for the meals closest to that number, then leads with the highest protein — and clearly shows which chain each one is from.

Recommendations are ranked by meals closest to your chosen calorie target, then highest protein.

How many calories do you have for this meal?

Meal Builder & Compare

Pick a restaurant, add items (menu sorted best-first by the macro priority), customise each one, and watch the live totals, meal rating and coaching tip update. Build two meals to compare side by side.

Foods are ranked with protein as the main priority, carbs second, and fats third.

Adding to:

Choose a restaurant

Meal A

Calories

Protein

Carbs

Fat

—

Meal Rating
Protein-priority score & fat balance

🏋Add items to build your meal.

Meal B

Calories

Protein

Carbs

Fat

—

Meal Rating
Protein-priority score & fat balance

🏋Add items to build your meal.

Meal A vs Meal B

KBAR Coaching — The Rules

The mindset that keeps progress moving when you're eating out.

Prioritise protein first.

Calories still count.

One meal won't ruin progress. Repeated bad decisions will.

Don't guess. Check the numbers.

Eating out isn't the issue. Eating blindly is.

High protein, lower calorie is usually the win when dieting.

Around training, protein and carbs are king. Keep fats lower when possible.

Disclaimer
Nutrition information is estimated using official restaurant data where available. Actual values may vary between locations, serving sizes, product changes and custom orders. Modification (add/remove) values are estimates. Use this calculator as a guide only.

Eat Out Without Blowing The Plan