Eating out / Bar & Pub / Buffalo Wild Wings

What I'd Order at Buffalo Wild Wings to Lose Weight

I order snack-size traditional wings with a dry seasoning, because the sauce, the fries, and the dips are where the calories stack up.

John Schaefer, fat loss coach for 27 years · Updated October 2026

What do I order?

Tell me where you're eating and your goal weight. I'll tell you exactly what to get, with the calories and protein.

Want me to email you your numbers? Your calories, protein, carbs and fats for your goal weight, plus this page so you have it at the table.

Answers are estimates from published nutrition data, not medical advice.

My Buffalo Wild Wings orders

Snack Size Lemon Pepper Wings

Lunch style

Traditional bone-in, dry seasoning, no dipping sauce

365calories44gprotein

For a 150 lb goal: 20% of your calories and 42% of your protein for the day.

Southwest Philly Cheesesteak

Carb meal

Eat the steak and peppers first, bread last

730calories48gprotein

For a 150 lb goal: 41% of your calories and 46% of your protein for the day.

Snack Size Buffalo Wings plus Veggie Slaw

Lunch style

How I order it, the calories and the protein are in the Eating Out Playbook, along with 59 other chains and 25 kinds of restaurants.

See the Playbook ($7) →

The rule at Buffalo Wild Wings: the lunch style order is built on protein, fat and fiber. The carb meal is the one you have when this is your dinner, or the one meal of the day you're spending your carbs on.

Skip these at Buffalo Wild Wings

Beer-Battered Onion Rings1,740 cal
Cheddar Cheese Curds1,680 cal

Numbers from Buffalo Wild Wings's published nutrition data via fastfoodnutrition.org. Menus change, so check before you order.

How I fit any restaurant into the day

Protein firstEat the protein, then the vegetables and fats, then the carbs. You're satisfied before the bread matters.

One carb meal a dayBread, rice, pasta, potatoes, fries. Keep the big carb hit to one meal. On a night out, that's dinner.

Zoom out to the weekFat loss runs on your weekly average. One dinner out is easy to absorb when the rest of the week is steady.

The Eating Out Playbook

Every restaurant you go to, already figured out.

60 chains and 25 kinds of restaurants, including Buffalo Wild Wings. Search the place you're going, pick an order, and see how it fits your goal weight before you sit down. Works on your phone, $7 one time.

Get the Playbook Free: my numbers

Quick answers

What is the best high protein order at Buffalo Wild Wings?

Snack Size Lemon Pepper Wings: Traditional bone-in, dry seasoning, no dipping sauce. It comes to about 365 calories and 44g of protein.

How many calories should I eat at Buffalo Wild Wings to lose weight?

It depends on your goal weight. I use goal weight x 12 for daily calories, so a 150 lb goal is 1,800 calories a day and a lunch around 500 to 800 of them. The snack size lemon pepper wings is 20% of that day with 42% of the protein. Type your own goal weight on this page to see your numbers.

What should I avoid at Buffalo Wild Wings if I'm trying to lose weight?

The ones that stack calories with little protein: Beer-Battered Onion Rings (1,740 calories), Cheddar Cheese Curds (1,680 calories).

Can I eat Buffalo Wild Wings and still lose fat?

Yes. I've never told a client to stop eating out. Build the order around protein, keep the carbs for one meal a day, and Buffalo Wild Wings fits fine. I order snack-size traditional wings with a dry seasoning, because the sauce, the fries, and the dips are where the calories stack up.