Eating out / Burgers & American / Shake Shack
Always order the double: the second patty adds about 20 grams of protein for not many more carbs.
John Schaefer, fat loss coach for 27 years · Updated October 2026Type your goal weight and every order below shows how much of your calories and protein it covers. Same math I use with clients: goal weight x 12 for calories, goal weight x 0.7 for protein.
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.
The rule at Shake Shack: 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.
Numbers from Shake Shack's published nutrition data via fastfoodnutrition.org. Menus change, so check before you order.
60 chains and 25 kinds of restaurants, including Shake Shack. 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.
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Double Hamburger: Double Hamburger. It comes to about 590 calories and 44g of protein.
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 hamburger is 33% of that day with 42% of the protein. Type your own goal weight on this page to see your numbers.
The ones that stack calories with little protein: Bacon Cheese Fries (840 calories), Cheese Fries (710 calories).
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 Shake Shack fits fine. Always order the double: the second patty adds about 20 grams of protein for not many more carbs.