Restaurant Macro Guide

    McDonald's Macros: The Macro-Counting Client's Order Guide

    McDonald's is everywhere — which means clients will eat there. The good news: with the right order, it's actually one of the easier fast-food spots to hit a high-protein meal under 700 calories.

    Coaches: when a client's stuck in a drive-thru at 9pm, MacroFuel's Max can suggest exactly what to order based on the macros they have left.

    Macros are based on standard servings from McDonald's nutrition calculator. Approximate — portions and regional menus can vary. Always check current nutrition info if needed.

    McDonald's High-Protein Menu Macros

    • Egg McMuffin
      Cal
      310
      Protein
      17g
      Carbs
      30g
      Fat
      13g
    • Sausage McMuffin with Egg
      Cal
      480
      Protein
      21g
      Carbs
      30g
      Fat
      31g
    • Bacon, Egg & Cheese Biscuit
      Cal
      460
      Protein
      19g
      Carbs
      38g
      Fat
      26g
    • Hamburger
      Cal
      250
      Protein
      12g
      Carbs
      31g
      Fat
      9g
    • Cheeseburger
      Cal
      300
      Protein
      15g
      Carbs
      32g
      Fat
      13g
    • McDouble
      Cal
      400
      Protein
      22g
      Carbs
      33g
      Fat
      20g
    • Quarter Pounder with Cheese
      Cal
      520
      Protein
      30g
      Carbs
      42g
      Fat
      26g
    • Double Quarter Pounder with Cheese
      Cal
      740
      Protein
      48g
      Carbs
      43g
      Fat
      42g
    • Big Mac
      Cal
      590
      Protein
      25g
      Carbs
      46g
      Fat
      34g
    • McChicken
      Cal
      400
      Protein
      14g
      Carbs
      40g
      Fat
      21g
    • McCrispy (Classic)
      Cal
      470
      Protein
      27g
      Carbs
      46g
      Fat
      20g
    • Grilled Chicken Snack Wrap (Plain)
      Cal
      250
      Protein
      18g
      Carbs
      26g
      Fat
      8g
    • 4-piece Chicken McNuggets
      Cal
      170
      Protein
      10g
      Carbs
      10g
      Fat
      10g
    • 10-piece Chicken McNuggets
      Cal
      420
      Protein
      24g
      Carbs
      25g
      Fat
      25g

    Egg McMuffins, grilled snack wraps, and the Quarter Pounder line are the strongest protein-per-calorie picks. Avoid crispy chicken sandwiches when fat is tight.

    McDonald's Sides, Drinks & Desserts Macros

    • Small Fries
      Cal
      230
      Protein
      3g
      Carbs
      30g
      Fat
      11g
    • Medium Fries
      Cal
      320
      Protein
      4g
      Carbs
      43g
      Fat
      15g
    • Large Fries
      Cal
      480
      Protein
      6g
      Carbs
      63g
      Fat
      23g
    • Hash Browns
      Cal
      140
      Protein
      1g
      Carbs
      16g
      Fat
      8g
    • Apple Slices
      Cal
      15
      Protein
      0g
      Carbs
      4g
      Fat
      0g
    • Side Salad
      Cal
      15
      Protein
      1g
      Carbs
      3g
      Fat
      0g
    • Vanilla Cone
      Cal
      200
      Protein
      5g
      Carbs
      32g
      Fat
      5g
    • Small McFlurry (M&M)
      Cal
      480
      Protein
      11g
      Carbs
      76g
      Fat
      15g
    • Diet Coke (Medium)
      Cal
      0
      Protein
      0g
      Carbs
      0g
      Fat
      0g
    • Coke (Medium)
      Cal
      210
      Protein
      0g
      Carbs
      58g
      Fat
      0g

    Swapping medium fries for apple slices saves ~305 calories. Diet Coke is the easiest zero-calorie flavor lever in fast food.

    Ready-to-Order McDonald's Meals by Goal

    Three meals coaches can hand a client tonight — built around real menu macros above.

    Cut

    Cutting Meal

    2× Egg McMuffins (no butter) + black coffee. Or 10-pc nuggets + side salad + Diet Coke.

    Cal
    620
    Protein
    34g
    Carbs
    60g
    Fat
    26g

    High protein-per-calorie under 700 kcal — fits most cut days.

    Maintain

    Maintenance Meal

    Quarter Pounder with Cheese + small fries + Diet Coke.

    Cal
    750
    Protein
    33g
    Carbs
    72g
    Fat
    37g

    Balanced macros for a typical maintenance day.

    Bulk

    Bulking Meal

    Double Quarter Pounder with Cheese + medium fries + medium Coke.

    Cal
    1270
    Protein
    52g
    Carbs
    144g
    Fat
    57g

    Big calories, ~50g protein, plenty of carbs to fuel training.

    Smart Swaps When You're Short on a Macro

    • Out of carbs?Skip the fries and the bun on a burger — order it in a wrap or on a salad.
    • Out of fat?Grilled snack wrap over crispy, no cheese, no mayo, no fries.
    • Need more protein?Double up: two Egg McMuffins, add nuggets, or step up to the Double Quarter Pounder.
    • Watching calories?Diet Coke, apple slices instead of fries, and no sauces.
    • Breakfast only?Two Egg McMuffins is ~34g protein for ~620 cal — one of the best cheap high-protein breakfasts anywhere.

    Want Max to build the order for your client?

    MacroFuel helps coaches create personalized meal plans and gives clients Max, an AI nutrition assistant that can suggest restaurant orders based on their remaining macros, preferences, allergies, and plan.

    Related reading

    Frequently asked questions

    What is the highest-protein order at McDonald's?

    The Double Quarter Pounder with Cheese leads at roughly 48g of protein. For a lower-calorie option, two Egg McMuffins deliver about 34g of protein for around 620 calories.

    Can I eat McDonald's on a cut?

    Yes. Egg McMuffins, plain McDoubles, grilled chicken snack wraps, and nuggets with a Diet Coke all fit in a calorie deficit when you plan the rest of your day around them.

    Are McDonald's nuggets good for macros?

    They are a decent protein source — 10-piece nuggets deliver about 24g of protein for 420 calories. Skip the fries and creamy sauces if fat is tight.

    How do I know what to order at McDonald's based on my macros?

    If your coach uses MacroFuel, you can ask Max what to order based on your remaining calories, protein, carbs, and fat for the day.