650 – 900 calories.

High calorie labels act as a shock absorber. A 2015 study in The American Journal of Public Health found that when menus displayed calories, diners reduced their intake by an average of 60 to 100 calories per meal. That might not sound like much, but over a year of weekly dining, that equates to 5,200 calories—roughly 1.5 pounds of body fat.

Order your burger wrapped in lettuce instead of a brioche bun to save 200 to 300 calories.

Since small, local establishments are rarely required by law to post nutritional data, using standard estimations helps you make informed choices. Below is a breakdown of common public eatery items and their average caloric ranges. Appetizers & Starters 500 – 700 calories Loaded Potato Skins: 600 – 900 calories

So, how does one balance the desire to support local business with the need to manage one's health? Since the numbers aren't on the menu, diners must become amateur detectives. Here are strategies for estimating calories at eateries without labels: