High Protein- 1xKids World Famous Fries®110Calories2gProtein14gCarbs5gFat
- 1x3 Pc McCrispy® Strips400Calories31gProtein24gCarbs20gFat
Meal total
510Calories33gProtein38gCarbs25gFatMcDonald's Nutrition Facts & Menu
Explore the McDonald's menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.
Menu data updated Sources & update dates
Macro-friendly McDonald's meal ideas
Every order below is built from real McDonald's menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.
Lower-calorie, high-protein
Lean McDonald's orders that stay light on calories without skimping on protein.
High ProteinHigh Protein- 1xBacon Quarter Pounder®* with Cheese with No Bun
Meal total
450Calories30gProtein9gCarbs33gFatBalanced meals
Everyday McDonald's orders around a moderate calorie and protein target.
High Protein- 1x4 Pc Chicken McNuggets®170Calories9gProtein10gCarbs10gFat
- 1x4 Pc McCrispy® Strips530Calories41gProtein32gCarbs26gFat
Meal total
700Calories50gProtein42gCarbs36gFatHigh Protein- 1xApple Slices15Calories0gProtein4gCarbs0gFat
- 1x4 Pc Chicken McNuggets®170Calories9gProtein10gCarbs10gFat
- 1x4 Pc McCrispy® Strips530Calories41gProtein32gCarbs26gFat
Meal total
715Calories50gProtein46gCarbs36gFatBigger, high-protein meals
Heartier McDonald's orders for a big appetite or a training day.
High Protein- 1xMcCrispy®470Calories26gProtein46gCarbs20gFat
- 1x4 Pc McCrispy® Strips530Calories41gProtein32gCarbs26gFat
Meal total
1000Calories67gProtein78gCarbs46gFatHigh Protein- 1x6 Pc Chicken McNuggets®250Calories14gProtein15gCarbs15gFat
- 1xDouble Quarter Pounder®* with Cheese740Calories48gProtein43gCarbs42gFat
Meal total
990Calories62gProtein58gCarbs57gFatMcDonald's nutrition highlights
Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.
Highest-protein picks
Lightest options
Sources & data updates
- Menu data updated
- Nutrition highlights refreshed
- Meal ideas refreshed
The interactive menu can be newer than the saved nutrition highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.
References recorded for the McDonald's menu
Publishers are identified in the links. References may include restaurant publications and third-party sources.
Nutrition can vary by location, portion, and preparation. Check directly with McDonald's for current ingredients and allergen information.
Ordering McDonald's with macros in mind
McDonald's is one of the most forgiving fast food chains for hitting macro targets. The menu is large, nutrition info is consistent, and a few key items anchor most high-protein builds.
The McCrispy Strips are the standout. A single order (3 pieces) runs 350 calories and 30g protein. That's a 34% protein-by-calorie ratio, which is exceptional for fast food. Stack them with a side of apple slices (15 calories) and you have a 365-calorie meal with 30g protein. If you need more calories, upgrade to the 4-piece at around 460 calories and 40g protein.
For a more traditional burger build, the Quarter Pounder with Cheese hits 25 to 30g protein at 420 to 520 calories. The Double Quarter Pounder with Cheese jumps to 43 to 48g protein at 640 to 740 calories. That's a lot of protein in one sitting, but it works well if you're running a higher daily target or eating a bigger meal.
The McDouble is an underrated budget option. At 340 to 390 calories and 20 to 22g protein, it gives you solid macros without blowing your calorie budget. Add a McChicken (290 to 390 cal, 14g protein) and you're at a combined 630 to 780 calories with 34 to 36g protein across two items, which works well as a slightly larger meal.
A few things to watch at McDonald's: the World Famous Fries add 250 to 400+ calories with almost no protein. If you want something on the side, apple slices (15 cal) or a small diet drink are the better choices. The McCafe beverages range widely: a plain iced coffee is nearly zero calories, but a Caramel Frappe hits 420+ calories before you even consider food.
Simple Macros builds your combos by matching your calorie and protein sliders to McDonald's actual menu data. Every combination you see is real, orderable, and nutritionally accurate.
Frequently asked questions
Take your McDonald's order further in the app
Simple Macros builds your daily calorie and protein targets around your body and goals, then generates McDonald's meals that fit them and lets you log them in seconds, at home or on the go.