Restaurant nutrition, decoded.

Restaurant meals are one of the biggest hidden sources of excess calories for most people. A Chipotle burrito with rice, beans, cheese, sour cream, and guacamole can easily exceed 1,100 calories — more than half the daily intake for most adults. Knowing what is in your order before you eat it puts you in control of your nutrition without giving up the foods you enjoy.

All restaurant calorie calculators on ForgeYourFit use nutrition data sourced directly from official restaurant nutrition guides and PDFs, updated for 2026. Values are based on standard serving sizes. Actual calories may vary by location, portion size, and individual preparation. The FDA allows restaurants a 20 percent variance on published nutrition data — treat these values as accurate estimates rather than exact figures.

• Build your meal in the calculator before you order — not after — so you can make adjustments
• The biggest calorie drivers are cheese, sour cream, guacamole, and dressings — these add up fast
• Switching from a burrito to a bowl at Chipotle or Qdoba saves approximately 300 calories from the tortilla alone
• At Dunkin, switching from a flavored iced coffee to cold brew saves 200 to 400 calories per drink
• At Cava, dressings vary wildly — Greek vinaigrette adds 170 calories while yogurt dill adds just 30

• Starbucks Calorie Calculator
• Subway Calorie Calculator
• Panera Calorie Calculator
• Sweetgreen Calorie Calculator