It's simple, just eat like this for 6 months and lose 12 lbs.*

*Uses the Mifflin-St Jeor equation, your selected activity and a 3,500-Calorie-per-pound planning approximation. Actual weight change varies.

Egg McMuffin
BreakfastMcDonald's

Egg McMuffin

Egg McMuffin with black coffee or water.

310 Calaudited estimate
Primary source
See calorie math and sources

Displayed total310 Cal

U.S. menu reviewed Jul 16, 2026. Local prices, recipes, portions and customizations can change the total.

LunchMcDonald's

McChicken Meal

McChicken, small fries, water or diet drink.

620 Calaudited estimate
Primary source
See calorie math and sources

Displayed total620 Cal

U.S. menu reviewed Jul 16, 2026. Local prices, recipes, portions and customizations can change the total.

DinnerMcDonald's

Big Mac Meal

Big Mac, small fries, water or diet drink.

810 Calaudited estimate
Primary source
See calorie math and sources

Displayed total810 Cal

U.S. menu reviewed Jul 16, 2026. Local prices, recipes, portions and customizations can change the total.

Meal details1 of 3
BreakfastMcDonald's

Egg McMuffin

Egg McMuffin with black coffee or water.

310 Cal
See calorie math and sources

Displayed total310 Cal

U.S. menu reviewed Jul 16, 2026. Local prices, recipes, portions and customizations can change the total.

LunchMcDonald's

McChicken Meal

McChicken, small fries, water or diet drink.

620 Cal
See calorie math and sources

Displayed total620 Cal

U.S. menu reviewed Jul 16, 2026. Local prices, recipes, portions and customizations can change the total.

DinnerMcDonald's

Big Mac Meal

Big Mac, small fries, water or diet drink.

810 Cal
See calorie math and sources

Displayed total810 Cal

U.S. menu reviewed Jul 16, 2026. Local prices, recipes, portions and customizations can change the total.

Customize
Shown plan1,740 Cal
Preferred meal range1,618 Cal - 1,868 Cal
Timeline6 months
How this calorie target is calculated
Basis
Mifflin-St Jeor resting energy estimate x activity factor; Light activity (1-3 days/week) (1.375)
Total daily target
1,743 Cal
Meal budget after extras
1,743 Cal
Planned deficit
230 Cal/day

Resting estimate 1,435 Cal; maintenance estimate 1,973 Cal. No extra snack calories are reserved.

Read the calculation method and limits

Planning estimate

Estimated weight over 6 months

Shown meals total 1,740 Cal per day. Estimated weight changes from 172 lb to 160 lb over 6 months.

Estimated weight from 172 lb to 160 lb over 6 monthsA straight-line planning estimate based on the shown meal calories, the profile's estimated maintenance calories, and any calories reserved for snacks or other drinks.
  1. Start: 172 lb
  2. Month 1: 170 lb
  3. Month 2: 167.9 lb
  4. Month 3: 165.9 lb
  5. Month 4: 163.9 lb
  6. Month 5: 161.9 lb
  7. Month 6: 160 lb
Straight-line planning estimate using the shown meal total, any reserved extra calories, estimated maintenance, and 3,500 Cal per pound. Actual weight change varies.

Chains

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Profile

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Reference example
I want to loselb in the nextmonths.

Starts with a U.S. female reference example: age 40, 5 ft 4 in, 172 lb, target 160 lb, and light activity. Height and weight are rounded from CDC measured averages. Resetting profile fields keeps your chain and advanced preferences.

Advanced optionsmore settings
Dietary preferences

Preference filter only. Restaurant kitchens handle shared ingredients and equipment, so do not use this as allergy guidance.

Meal calorie split

Sources

FDA: Calories on the Nutrition Facts LabelCDC: Steps for Losing WeightCDC/NCHS: U.S. adult body measurements, August 2021-August 2023PubMed: Mifflin-St Jeor resting energy equationMcDonald's Egg McMuffin nutritionMcDonald's McChicken nutritionMcDonald's U.S. nutrition calculatorMcDonald's Big Mac nutrition

Each meal card shows its component math, source links, U.S. market and review date. Restaurant menus can still vary by location, recipe, size and customization. This is informational only, not medical advice.