Eatng Out

There are a couple of strategies to go with here:

1. You can poke around the internets and find the data you need ... sometimes you get just what you need, sometimes you have to guestimate a bit based on what you find. Like Indian food for example - lots of restaurants serve the same dishes, but they don't all prepare them the same way - but if you find Chicken Tikka Masala calorie count you can sort of estimate.
2. You can order things where you can figure out the pieces and add it up. For example, you order a salad: do just veggies, lean meats ... order dressing on the side so you can put in just a tablespoon or two. You can guestimate portions with some of the like-object systems where you can guess a tennis ball as a cup, 4 oz of meat as a deck of cards, etc.

Don't be afraid to ask for it the way you want it!! Make them earn their tip.

If its local place and not a franchise I usually just log it as the generic item and I guestimate the amount of cals in it. I usally go with the one that has a higher caloris intake just to make myself accountable, and I always plan ahead so I don't feel so overwhelmed with the menu options when I get there.

Good luck

or go out enjoy the meal, i'm not saying go mad and blow the whole day ! i'm saying life is for living, time with family/friends very important ... my rule is, i'm good 80% of the time so relax enjoy and drink pleanty of water the next day..