Eating out / Burgers & American / Five Guys

What I'd Order at Five Guys to Lose Weight

Go bunless with all the free toppings for lunch, and if you want the fries, make that your dinner carb meal and share them.

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 Five Guys orders

Bunless cheeseburger

Lunch style

Bunless Cheeseburger in a lettuce wrap

580calories40gprotein

For a 150 lb goal: 32% of your calories and 38% of your protein for the day.

Bacon Burger

Carb meal

Bacon Burger with bun, no fries

780calories43gprotein

For a 150 lb goal: 43% of your calories and 41% of your protein for the day.

Bunless bacon cheeseburger

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 Five Guys: 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 Five Guys

Five Guys-style fries953 cal
Bacon Cheeseburger920 cal

Numbers from Five Guys'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 Five Guys. 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 Five Guys?

Bunless cheeseburger: Bunless Cheeseburger in a lettuce wrap. It comes to about 580 calories and 40g of protein.

How many calories should I eat at Five Guys 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 bunless cheeseburger is 32% of that day with 38% of the protein. Type your own goal weight on this page to see your numbers.

What should I avoid at Five Guys if I'm trying to lose weight?

The ones that stack calories with little protein: Five Guys-style fries (953 calories), Bacon Cheeseburger (920 calories).

Can I eat Five Guys 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 Five Guys fits fine. Go bunless with all the free toppings for lunch, and if you want the fries, make that your dinner carb meal and share them.