It is almost impossible to estimate the calories in restaurant food due to hidden fat and sugar, so if you eat out, make an estimate, then add 500 calories onto every meal. If you carefully track your weight and your measured calories when eating at home, you will notice how your weight fluctuates upward after a restaurant meal. Weight is not a perfect proxy for calories, but in the early phases it works well enough. If you want to lose weight, you will find the process much easier if you cut back on eating out until you’ve reached your target.