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How to fit McDonald's into your macros
You don't have to give up McDonald's. Your weight follows how much you eat, not which foods it comes from. Pick the McDonald's meal you want, and vopti works out how much of everything else to eat that day, to the gram.
A real day: a Big Mac and medium fries
Target about 2,200 kcal: 165 g protein, 220 g carbs, 73 g fat. The McDonald's items are locked at one serving each; vopti's optimizer solved the rest.
| Food | Amount | Protein | Carbs | Fat |
|---|---|---|---|---|
| Big Maclocked | 1 | 25 | 45 | 34 |
| Medium French Frieslocked | 1 | 5 | 43 | 15 |
| Chicken Breast | 315g | 98 | 0 | 11 |
| White Rice (cooked) | 43g | 1 | 12 | 0 |
| Greek Yogurt 0% | 61g | 6 | 2 | 0 |
| Oats | 178g | 30 | 118 | 12 |
| The day | 2,196kcal | 165 | 220 | 73 |
Free, no sign-up: pick 2–4 foods and a calorie target.
Most protein per calorie at McDonald's
Per standard serving, ranked by grams of protein per 100 kcal.
| Item | Protein | kcal | Per 100 kcal |
|---|---|---|---|
| Double Quarter Pounder with Cheese | 48g | 742 | 6.5 |
| Quarter Pounder | 25g | 422 | 5.9 |
| Triple Cheeseburger | 32g | 543 | 5.9 |
| Quarter Pounder with Cheese | 30g | 522 | 5.7 |
| Egg McMuffin | 17g | 305 | 5.6 |
| McDouble | 22g | 396 | 5.6 |
| McCrispy | 26g | 468 | 5.6 |
| Bacon McDouble | 26g | 470 | 5.5 |
Questions
Can I eat McDonald's and still lose weight?
Yes. Body weight follows how much you eat in total, not which foods it comes from. A McDonald's meal fits a fat-loss day as long as the rest of the day is sized around it, which is exactly what vopti calculates.
What is the highest-protein option per calorie at McDonald's?
Of the items above, Double Quarter Pounder with Cheese: 48 g of protein for about 742 kcal.
Where do these numbers come from?
From McDonald's's published US nutrition information, per standard serving. Calories are computed from the macros (4 kcal per gram of protein and carbs, 9 per gram of fat), so they can differ from the posted menu figure by a few percent.
More chains: Burger King · Chipotle · Chick-fil-A