Eating Out Survival

I start with your estimated daily burn so the menu has some context before you choose a meal.

With that daily estimate in place, I use your macro targets to choose a protein main and sides you want, then leave the extras you are not interested in.

Once you have a meal in mind, I count the drinks alongside it so you can choose which ones are worth having.

Before adding salty sauces and sides, I use this to see how they add up; asking for sauce on the side lets you choose the amount. Extra water held after a salty meal can raise the scale tomorrow without that rise being fat.

With the food and drinks chosen, I use your usual water target to decide what to drink alongside the meal, without turning dinner into a reason to force extra water.