Health
What Coffee Drinks to Order At Starbucks and Dunkin’ If You Want To Lose Weight

For ages, coffee has been a well-known weight loss tool. Everything from the healing plant compounds in the beans to the way they are brewed and the extra ingredients that get stirred into each cup play a role in this drink’s ability to promote weight loss. But our coffee habits have changed a lot in the last generation. Now there are more coffee options than ever before, and fancy orders can pile on calories without us even knowing. Unless you know the lingo, you could get saddled with a lot of calories you don’t want. That’s why we tapped Alex Moe, also known as @themacrobarista, to give us the inside scoop on how to order low calorie drinks from Dunkin’ and Starbucks.
The healthy perks of a daily coffee habit
“I can’t praise coffee enough,” says world-renowned health expert David Perlmutter MD, who confirms coffee has several health benefits. Simply drinking one cup of coffee can help you burn an extra 150 calories a day — enough to shed 16 pounds each year. But perhaps the most compelling case for coffee’s health benefits comes from two major studies spanning 16 years and involving more than a half million people spread across 10 countries. The research finds that folks with the lowest risk of dying — of any cause — are the ones who drink the most coffee. Other health benefits of a daily cup of coffee (or two!) include a lower risk developing both Alzheimer’s and Parkinson’s disease and decreased risk of suffering from depression in women, and significant benefits for heart health.
How coffee helps with weight loss
First, the obvious: The naturally bitter flavor of coffee quells cravings. A Harvard study shows that people drinking four cups of black coffee daily reduced their appetite and lost body fat. Another small study found that coffee’s caffeine can temporarily increase calorie burn, thanks to the food’s thermogenic effect, supercharging fat burn by as much as 200 percent.
One very exciting fairly new development: Researchers have discovered that a special compound in coffee known as chlorogenic acid helps dial down inflammation, which can fuel weight gain and offers a host of health ailments. Coffee also contains lignans, which have antioxidant properties and can repair cells so they function at their peak.
What’s more: A study in the journal Nutrients found habitual coffee consumption is linked with a 35% lower risk of nonalcoholic fatty liver disease. That’s good news, since keeping the organ that is responsible for processing toxins and dietary fat in good working order is vital when it comes to weight loss. (Click through to learn about Dr. Bob Arnot’s coffee diet for speedy weight loss.)
The Macrobarista to the rescue!
Social media is filled with health hacks and pro tips on ordering a healthier cup of coffee because the process of ordering coffee at the big chains can be so confusing. They’ve each got a special lingo all their own! One of the most popular experts, Alex Moe, also known as @themacrobarista, educates his 1.2 million Instagram followers to use his tricks to cut fat, carbs and calories from drinks. And while we all know a black coffee or coffee with skim milk is a smart choice, sometimes we want a bit more flavor in our coffee.
“My goal,” says Moe, “is to help you be able to enjoy your favorite flavored coffees without having to kill your macros.” (“Macro” is short for macronutrient. There are three categories of nutrients you eat the most and provide you with most of your energy: protein, carbohydrates and fats. So when you’re counting your macros, you’re counting the grams of proteins, carbs or fat that you’re consuming.) This is how Moe recommends you order to guarantee a low-calorie and low macro drink at Dunkin and Starbucks.
How to order a low-cal flavored coffee at Dunkin
For a hot drink, say “I’d like a medium coffee with skim milk and a hazelnut shot.” This will get you a Dunkin’ Donuts Medium Coffee (14 oz) with skim milk and little hazelnut flavor. The macros turn out to be 25 calories, 2 grams of fat and 2 grams of protein. Compare that Dunkin’s Caramel Swirl Hot Latte, which has 45 grams of sugar and 350 calories! Don’t like hazelnut? Dunkin’ also offers vanilla, toasted almond, blueberry, raspberry and coconut shots. Take your pick and enjoy guilt free!
Just be sure you order a “shot” and not a “swirl.” Dunkin’s “shots” add only 5 to 10 calories to your sip; swirls add 150 to 160 calories (that’s 30 times the calories!) and a whole lot of sugar. With a shot, you get delicious flavor — without syrups that can add 18 or more grams of sugar to your drink.
For a cold drink, say “I’d like a medium iced coffee with coconut milk and 1 coconut shot.” This will get you a 15-calorie sip bursting with tropical flavor with 1 gram of fat and 1 gram of protein. This blend is infused with a sugar-free coconut extract that delivers sweetness without the extra calories. Compare that to Dunkin’s medium Frozen Vanilla Chai, that has 113 grams of sugar and 600 calories!
Click through for more low calorie Dunkin drinks from the Marcrobarista or check out this genius Dunkin’ Calorie Calculator to build your own low calorie Dunkin coffee!
How to order a low-cal flavored coffee at Starbucks

For a hot drink, say “I’d like a Grande coffee with sugar-free vanilla flavor syrup and a splash of 2% milk.” This will get you a creamy, flavored drink with just 25 calories, 1 gram of fat and 1 gram of protein. Compare this to Starbucks Grande Caramel Macchiato, which has 250 calories and a whopping 33 grams of sugar.
For a cold drink: Bring your own “skinny” syrup to the coffee shop to save calories and money. Moe shares a low-carb version of a caramel coffee drink that recently went viral on Tiktok and Instagram. His advice: Buy a bottle of Skinny Mixes (Buy at Target, $4.99 for a 12.7-oz. bottle) naturally sweetened syrup in the flavor salted caramel. (Click through to learn how to make your own skinny syrup.) Then, at the coffee counter, ask for a Grande Cold Brew with a splash of half and half. Then add 1 to 2 Tbs. of the skinny syrup to your coffee. According to Moe’s calculations, this easily customizable coffee order has no sugar and just 35 calories! And it’s so easy, especially at locations where Starbucks is inside the Target store!
Click through for more low calorie Starbucks drinks from the Macrobarista or, to customize your Starbucks order, check out this Starbucks calorie calculator.
For more on how coffee can help you lose weight:
Women Over 50 Are Going Crazy for Protein Coffee — And Weight Loss Is Only One Reason
Love Those Coffee Drinks Made With Skinny Syrups? Here’s How to Enjoy Them for Less
The Ultimate Coffee Diet: Not Just an Urban Legend, It Really Works

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Health
Army unveils new fitness test with tougher standards — could you pass it?

“Army Strong” is more than just a tagline — for soldiers, it’s a requirement for duty.
The U.S. Army requires that all active-duty soldiers prove their physical prowess by passing a rigorous fitness test. There have been multiple versions of the test over the years — and the Army recently announced that a new version has been adopted.
On June 1, 2025, the military branch will roll out its new Army Fitness Test (ACFT) as a replacement for the current Army Combat Fitness Test (ACFT).
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The new test — which is based on “18 months of data analysis and feedback from thousands of test iterations” — will introduce updated scoring standards that emphasize “readiness and combat effectiveness,” according to an Army press release.
Soldiers will have until Jan. 1, 2026, to meet the new AFT requirements without facing “adverse actions.”
The U.S. Army requires that all active-duty soldiers prove their physical prowess by passing a rigorous fitness test. (iStock)
AFT scores are recorded during basic training for soldiers and initial training for officers, the Army states on its website.
Active-duty soldiers are required to complete the test twice a year, while soldiers in the Army Reserve and Army National Guard must record scores once a year.
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“The AFT is designed to improve soldier readiness and ensure physical standards [and] prepare soldiers for the demands of modern warfare,” said Sgt. Maj. Christopher Mullinax, senior enlisted leader, deputy chief of staff for Operations, Army Headquarters, in the release.
“It emphasizes holistic fitness over event-specific training and is grounded in performance.”

Recruits undergo physical training in the training center of The Third Separate Assault Brigade on September 14, 2024, in Dnipro, Ukraine. (Getty Images)
Scoring requirements are more demanding for the new test, with soldiers in combat roles held to the highest standards.
“Combat standards are sex-neutral for the 21 direct combat roles, a change designed to ensure fairness and operational readiness,” the release states.
5 components of the test
The AFT consists of the following five events, as described on the Army’s website.
1. Three-repetition maximum deadlift
In this challenge, the soldier must lift the maximum weight possible three times using a 60-pound hex bar and plates.
This move assesses muscular strength, balance and flexibility.
“It’s doable — but only with smart, progressive training.”
“Deadlifts require a person to recruit glute and hamstring strength in order to lift a barbell off the ground to waist height,” said Miles Hill, a certified personal trainer and boxing instructor at Rumble in New York City. “It is the most effective technique for picking heavy weights off the ground.”
The deadlift can also be dangerous for civilians if they use improper form, warned Dr. Hooman Melamed, an orthopedic spine surgeon and sport medicine expert from Beverly Hills.

Army soldiers must complete a timed two-mile run on a flat outdoor course in a test of aerobic endurance. (iStock)
“If your posture or form is off, the risk to your lower back and hips is high — it could be a career-ending injury for some,” he told Fox News Digital.
2. Hand-release push-up
The soldier must complete as many hand-release push-ups as possible in two minutes, using proper technique.
“Hand release push-ups require a person to drop all the way to the ground, lift their hands in the air for a second, and then push themselves back up to high plank,” said Hill, who is also a second-degree black belt in Taekwondo.
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Melamed noted that while hand-release push-ups are great for building upper body strength, if the person is not already strong, the sudden force can damage the shoulders.
The hand-release push-up tests muscular endurance and flexibility.
3. Sprint-drag-carry
With the sprint-drag-carry (SDC), the soldier is tasked with completing five 50-meter shuttles (sprint, drag, lateral, carry, sprint) as quickly as possible, using two 40-pound kettlebells and a 90-pound sled.
“The sprint-drag-carry is probably the toughest sequence here, since it requires explosive strength, muscular endurance and cardiovascular endurance,” Hill said.

“Combat standards are sex-neutral for the 21 direct combat roles, a change designed to ensure fairness and operational readiness,” the Army’s release states. (Cecilie_Arcurs)
Melamed calls the SDC a “brutal test of speed and explosive power.”
“If you’re not conditioned, tearing a hamstring or pulling something mid-run can happen,” he said.
4. Plank
The soldier must maintain a proper plank position for as long as possible, testing muscular endurance and balance.
“A plank is an ultimate test of core strength and endurance, as it requires a person to hold their body weight for as long as they can,” said Hill. “It can be challenging, but it is the time requirement that determines the challenge.”
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Melamed noted that while this move looks simple, holding a proper plank for time is extremely challenging. “It exposes weaknesses in the back, core and shoulder girdle.”
5. Two-mile run
The soldier must complete a timed two-mile run on a flat outdoor course in a test of aerobic endurance.
“Two-mile runs are relatively easy for any able-bodied human — however, the time constraints are what makes it challenging,” Hill said.

With the sprint-drag-carry (SDC), the soldier is tasked with completing five 50-meter shuttles (sprint, drag, lateral, carry, sprint) as quickly as possible, using two 40-pound kettlebells and a 90-pound sled. (iStock)
The standing power throw event, which was part of the previous version of the test, is no longer included as a requirement.
“We eliminated the standing power throw because it wasn’t effectively promoting fitness and readiness as well as we would like,” Mullinax said.
“Furthermore, it presented an elevated risk of overuse injury and encouraged soldiers to focus on technique rather than demonstrating true power.”
How tough is it?
The toughness of a workout or fitness test is relative to the overall fitness of an individual, according to Dr. Jason Perry, M.D., primary care sports medicine physician with Baptist Health Orthopedic Care in Deerfield Beach, Florida.
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“Generally speaking, the AFT is challenging, but not impossible for the average person with a basic fitness foundation,” Perry, who is unaffiliated with the Army, told Fox News Digital.
“It’s designed to test full-body strength, muscular endurance, speed, agility and cardiovascular stamina — all elements essential for combat readiness, but also relevant to functional fitness for civilians.”
Compared to a typical gym workout, the AFT is more demanding because it combines different physical domains into one test, he said.
“Compared to elite athletic training, it’s moderate — but not easy,” Perry added.

In the three-repetition maximum deadliftIn this challenge, the soldier must lift the maximum weight possible three times using a 60-pound hex bar and plates. (iStock)
For civilians who regularly strength train, run or do functional workouts (like CrossFit or HIIT), this test is well within reach, he said.
For a civilian who exercises three to four times a week, the AFT is “realistically achievable” with focused training over an eight- to 12-week period.
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“About 30 to 50% of healthy, recreationally active adults could likely pass it with little to moderate training,” he predicted. “Sedentary adults or those with chronic conditions would have a harder time and would likely need a focused eight- to 12-week (or possibly longer) conditioning plan to pass.”
Melamed wasn’t quite as optimistic, estimating that less than 5% of civilians could pass the AFT.
“If you try this unprepared, you could get seriously hurt.”
“These aren’t weekend-warrior workouts — this is military-level conditioning,” he told Fox News Digital. “You have to work your way up to this level of intensity training.”
The expert also noted that there is a mental component to the test, but said mindset alone isn’t enough.
For more Health articles, visit www.foxnews.com/health
“If you try this unprepared, you could get seriously hurt,” he cautioned. “It’s doable — but only with smart, progressive training. You have to work up to it gradually.”
“And this test is as much about strategy and recovery as it is about raw strength.”
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