Eating out / Burgers & American / Burger King

What I'd Order at Burger King to Lose Weight

Go double meat, skip the fries and soda, and keep the big sandwiches for the dinner carb meal.

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 Burger King orders

Bacon Double Cheeseburger and Chicken Fries

Lunch style

Bacon Double Cheeseburger plus 4 piece chicken fries

550calories34gprotein

For a 150 lb goal: 31% of your calories and 32% of your protein for the day.

Bacon & Swiss Royal Crispy Chicken

Carb meal

Sandwich only

740calories39gprotein

For a 150 lb goal: 41% of your calories and 37% of your protein for the day.

Double Cheeseburger and Chicken Fries

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 Burger King: 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 Burger King

Double Whopper with Cheese1,040 cal
Original Chicken Sandwich892 cal

Numbers from Burger King'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 Burger King. 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 Burger King?

Bacon Double Cheeseburger and Chicken Fries: Bacon Double Cheeseburger plus 4 piece chicken fries. It comes to about 550 calories and 34g of protein.

How many calories should I eat at Burger King 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 bacon double cheeseburger and chicken fries is 31% of that day with 32% of the protein. Type your own goal weight on this page to see your numbers.

What should I avoid at Burger King if I'm trying to lose weight?

The ones that stack calories with little protein: Double Whopper with Cheese (1,040 calories), Original Chicken Sandwich (892 calories).

Can I eat Burger King 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 Burger King fits fine. Go double meat, skip the fries and soda, and keep the big sandwiches for the dinner carb meal.