In this guide:
Why Arby's Works for Macro Trackers
Arby's is a fast food chain known for roast beef, turkey, and chicken sandwiches. If you are tracking macros and eating out regularly, knowing how to order here is essential — because the difference between a 350-calorie, high-protein meal and a macro-wrecking order is usually just one or two substitutions.
The menu has hidden gems once you know the protein-to-calorie math. MacroMate has mapped out 9 optimized Arby's builds — including the Double Turkey Protein Salad at 210 cal / 25g protein for cutting and the Double Roast Beef Sandwich (2x Order) at 1,020 cal / 76g protein for bulking.
The key at Arby's is knowing which items carry their weight in protein and which ones front-load fat or carbs with minimal payoff. This guide breaks down the best builds in each category with exact macros straight from the MacroMate database.
Best Arby's Orders for Cutting
The Double Turkey Protein Salad is the top pick when you are in a caloric deficit at Arby's. At 210 calories with 25g protein, the protein-to-calorie ratio of 0.119 puts it among the most efficient cuts on the menu. The instructions: Ask for a chopped side salad with double turkey and light dressing for a lean meal. This is the build to memorize for deficit days.
Double Turkey Protein Salad
Ask for a chopped side salad with double turkey and light dressing for a lean meal.
When cutting, the goal is maximum protein per calorie consumed. The Double Turkey Protein Salad delivers 25g of protein for just 210 calories, leaving plenty of room in your daily budget for other meals. With only 6g of carbs and 8g of fat, the macro split is clean for a deficit.
MacroMate has 1 Cutting build at Arby's — Double Turkey Protein Salad at 210 cal / 25g protein. Download the app to see it.
Best Arby's Orders for Bulking
For a caloric surplus at Arby's, the Double Roast Beef Sandwich (2x Order) is the anchor build. At 1,020 calories with 76g protein, it delivers serious mass-building fuel in a single order. Order guidance: Order two Double Roast Beef Sandwiches to meet high-calorie bulking needs.
Double Roast Beef Sandwich (2x Order)
Order two Double Roast Beef Sandwiches to meet high-calorie bulking needs.
Bulking at Arby's is about hitting high calories with enough protein to support muscle growth. The Double Roast Beef Sandwich (2x Order) at 1,020 cal / 76g protein achieves both. The 48g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 2 more Arby's Bulking builds — ranging from 750 to 800 calories. See all 3 Bulking builds ranked in the app.
Best Arby's Orders for Maintenance
Maintenance is about consistency, and the Half Pound Roast Beef Sandwich at Arby's is built for it. At 610 calories with 48g protein, it hits a balanced macro profile you can order on autopilot. Order as-is.
Half Pound Roast Beef Sandwich
Order as-is.
The Half Pound Roast Beef Sandwich gives you 48g of protein at 610 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 38g carbs and 30g fat round out a nutritionally balanced fast food meal.
MacroMate has 1 more Arby's Maintenance build — the Turkey 'n Cheese Slider (Extra Meat) at 265 cal / 24g protein. See all 2 Maintenance builds in the app.
Best Arby's Orders for Keto
Keto at Arby's means finding items with minimal carbs and solid protein. The Roast Turkey Farmhouse Salad delivers with just 8g of carbs and 22g protein at 230 calories. Order tip: Order as-is. That carb count keeps you in ketosis while the 13g of fat maintains the keto macro split.
Roast Turkey Farmhouse Salad
Order as-is.
The Roast Turkey Farmhouse Salad is genuinely keto-compatible at Arby's. Under 8g of net carbs with 22g protein means no need for creative substitutions — just order it as directed and you are covered for the day's fat and protein targets.
MacroMate has 1 Keto build at Arby's — Roast Turkey Farmhouse Salad at 230 cal / 22g protein. Download the app to see it.
Arby's Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Arby's regardless of which build you choose.
Prioritize the Double Turkey Protein Salad for protein efficiency. At 210 cal with 25g protein, the protein-to-calorie ratio of 0.119 is one of the best on the Arby's menu. Ask for a chopped side salad with double turkey and light dressing for a lean meal.
The Double Turkey Protein Salad is your low-calorie anchor. At just 210 calories with 25g protein, this is the order when you are tight on your daily budget. Ask for a chopped side salad with double turkey and light dressing for a lean meal.
Watch the add-ons. At Arby's, sauces, dressings, and sides can quietly add 200-400 calories to an otherwise lean order. Ask for sauces on the side, skip cheese where you can, and opt for water over soda — those three habits alone can save you 300+ calories per visit.
For keto, the Roast Turkey Farmhouse Salad is your go-to. Only 8g of carbs with 22g protein. Order as directed.
What to Always Avoid at Arby's
Not every item at Arby's is worth the calories. These are the orders most likely to derail your macros — high in fat or carbs relative to their protein content.
Watch out for the Half Pound Roast Beef Sandwich (610 cal). At 610 calories with 48g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Watch out for the Double Roast Beef (510 cal). At 510 calories with 38g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Default sides and combos add up fast. At Arby's, the default sides — fries, chips, sugary drinks — can add 400-600 calories without meaningfully increasing your protein intake. Swap for a side salad, water, or nothing extra when cutting.
Arby's vs. Wendy's for Macros
Both Arby's and Wendy's are solid choices for macro tracking, but they have different strengths depending on your goal.
Arby's for cutting: The Double Turkey Protein Salad at 210 cal / 25g protein is a strong deficit option. Compare that to what Wendy's offers — check the Wendy's macro hacks guide to see how they stack up side by side.
Arby's for bulking: The Double Roast Beef Sandwich (2x Order) at 1,020 cal / 76g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Arby's anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 9 Arby's builds and a full Wendy's breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 9 Arby's builds classified by goal — Cutting, Bulking, Maintenance, Keto — each ranked by protein-to-calorie ratio with exact order instructions. Looking for options at other restaurants? Check out our 15 best high-protein fast food orders, what our 1,500+ order analysis found, and best keto orders at every chain.
Related Posts
The 15 Best High-Protein Fast Food Orders in 2026
The best high-protein orders across popular fast food chains, with exact macros and pro tips for each.
Read more →Macro Friendly Fast Food: The Ultimate Restaurant Tier List
Every major chain ranked by how macro-friendly it is — from S tier to D tier.
Read more →