Lose weight eating only fast food

Pick your favorite chains and see how you could lose 16 lbs in 3 months*Example estimate. Results vary.

McDonald's day1,510 Cal

Breakfast

Egg McMuffin Meal

450 Cal

Lunch

McChicken Meal

620 Cal

Dinner

Double Cheeseburger

440 Cal
1 of 6: McDonald's daySwipe or use the arrows
Plan my day

Choose your chains, then shuffle or pick each meal.

1,580 Cal daily goal · 70 Cal left for other food.

About this example & the meals

This example starts at 181 lb, with a 165-lb goal over 3 months. It uses 1,580 Cal for the whole day, including any food beyond these three meals. Your calorie needs and weight change may differ. It is not a promise or a personal recommendation.

Egg McMuffin Meal

See calorie math and sources

Displayed total450 Cal

U.S. menu reviewed Oct 23, 2026. Local prices, recipes, portions and customizations can change the total.

McChicken Meal

See calorie math and sources

Displayed total620 Cal

U.S. menu reviewed Oct 23, 2026. Local prices, recipes, portions and customizations can change the total.

Double Cheeseburger

See calorie math and sources
  • Double Cheeseburger440 Calsource
  • Water or diet drink0 Calsource

Displayed total440 Cal

U.S. menu reviewed Oct 23, 2026. Local prices, recipes, portions and customizations can change the total.

These meals total 1,510 Cal, leaving 70 Cal for other food within the daily goal. The meals alone are 682 Cal below the example's 2,192 Cal needed to stay at the same weight. The weight estimate uses the full 1,580 Cal goal, not just the pictured meals.

Starting and goal weights are U.S. adults' self-reported averages from Gallup, 2021–2025. The goal is their average personal "ideal" weight, not a medically recommended weight for you. The same calculation used by our simple planner assumes age 40, height 66.2 inches and light activity, and averages the male and female calculations. Those are example settings, not national averages. Using the rough rule of 3,500 calories per pound gives about 16.0 lb over 3 months; actual weight change is not steady. See the calculation method. U.S. menus only; availability varies. Restaurant brands are not affiliated with this site.

Or start with one restaurant

McDonald'sPick your mealsBurger KingPick your mealsWendy'sPick your mealsChick-fil-APick your mealsTaco BellPick your mealsStarbucksPick your meals

More tools

Use my own calorie goalBuild a day around a meal you already want.Fast-food nutrition calculatorCompare items, build a meal, and see the running calories, protein, carbs, and fat.Fast-food calorie finderFind an order under your calorie limit.Lower-calorie fast-food guideSee six pictured orders to start with.