Eating out / Burgers & American / In-N-Out

What I'd Order at In-N-Out to Lose Weight

Protein style costs you nothing extra and cuts roughly 30 grams of carbs, so two patties in lettuce is my default.

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 In-N-Out orders

Double-Double protein style

Lunch style

Double-Double wrapped in lettuce, with spread

520calories33gprotein

For a 150 lb goal: 29% of your calories and 31% of your protein for the day.

Double-Double with spread

Carb meal

Double-Double with bun and spread, no fries

670calories37gprotein

For a 150 lb goal: 37% of your calories and 35% of your protein for the day.

Double-Double plus Hamburger, protein style

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 In-N-Out: 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.

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 In-N-Out. 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 In-N-Out?

Double-Double protein style: Double-Double wrapped in lettuce, with spread. It comes to about 520 calories and 33g of protein.

How many calories should I eat at In-N-Out 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 double-double protein style is 29% of that day with 31% of the protein. Type your own goal weight on this page to see your numbers.

What should I avoid at In-N-Out if I'm trying to lose weight?

The ones that stack calories with little protein: Strawberry shake (590 calories), French fries (395 calories).

Can I eat In-N-Out 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 In-N-Out fits fine. Protein style costs you nothing extra and cuts roughly 30 grams of carbs, so two patties in lettuce is my default.