In this guide:
Why BurgerFi Works for Macro Trackers
BurgerFi is a better-burger chain known for handcrafted burgers and protein-style options. 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 13 optimized BurgerFi builds — including the Chicken Caesar Salad at 226 cal / 27g protein for cutting and the 5 Wings BBQ at 1,283 cal / 85g protein for bulking.
The key at BurgerFi 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 BurgerFi Orders for Cutting
The Chicken Caesar Salad is the top pick when you are in a caloric deficit at BurgerFi. At 226 calories with 27g protein, the protein-to-calorie ratio of 0.119 puts it among the most efficient cuts on the menu. The instructions: Ask for no Caesar dressing and skip croutons to slash calories This is the build to memorize for deficit days.
Chicken Caesar Salad
Ask for no Caesar dressing and skip croutons to slash calories
When cutting, the goal is maximum protein per calorie consumed. The Chicken Caesar Salad delivers 27g of protein for just 226 calories, leaving plenty of room in your daily budget for other meals. With only 14g of carbs and 7g of fat, the macro split is clean for a deficit.
MacroMate has 1 Cutting build at BurgerFi — Chicken Caesar Salad at 226 cal / 27g protein. Download the app to see it.
Best BurgerFi Orders for Bulking
For a caloric surplus at BurgerFi, the 5 Wings BBQ is the anchor build. At 1,283 calories with 85g protein, it delivers serious mass-building fuel in a single order. Order guidance: Order as-is.
5 Wings BBQ
Order as-is.
Bulking at BurgerFi is about hitting high calories with enough protein to support muscle growth. The 5 Wings BBQ at 1,283 cal / 85g protein achieves both. The 89g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 4 more BurgerFi Bulking builds — ranging from 533 to 1,157 calories. See all 5 Bulking builds ranked in the app.
Best BurgerFi Orders for Maintenance
Maintenance is about consistency, and the 5 Piece Chicken Tenders at BurgerFi is built for it. At 602 calories with 48g protein, it hits a balanced macro profile you can order on autopilot. Order as-is.
5 Piece Chicken Tenders
Order as-is.
The 5 Piece Chicken Tenders gives you 48g of protein at 602 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 46g carbs and 25g fat round out a nutritionally balanced fast food meal.
MacroMate has 1 more BurgerFi Maintenance build — the 3 Piece Chicken Tenders at 361 cal / 29g protein. See all 2 Maintenance builds in the app.
Best BurgerFi Orders for Keto
Keto at BurgerFi means finding items with minimal carbs and solid protein. The 5 Wings Buffalo delivers with just 3g of carbs and 83g protein at 1,351 calories. Order tip: Order as-is. That carb count keeps you in ketosis while the 112g of fat maintains the keto macro split.
5 Wings Buffalo
Order as-is.
The 5 Wings Buffalo is genuinely keto-compatible at BurgerFi. Under 3g of net carbs with 83g 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 BurgerFi — 5 Wings Buffalo at 1,351 cal / 83g protein. Download the app to see it.
BurgerFi Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at BurgerFi regardless of which build you choose.
Prioritize the Chicken Caesar Salad for protein efficiency. At 226 cal with 27g protein, the protein-to-calorie ratio of 0.119 is one of the best on the BurgerFi menu. Ask for no Caesar dressing and skip croutons to slash calories
The Chicken Caesar Salad is your low-calorie anchor. At just 226 calories with 27g protein, this is the order when you are tight on your daily budget. Ask for no Caesar dressing and skip croutons to slash calories
Watch the add-ons. At BurgerFi, 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 5 Wings Buffalo is your go-to. Only 3g of carbs with 83g protein. Order as directed.
What to Always Avoid at BurgerFi
Not every item at BurgerFi 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 5 Wings Buffalo (1,351 cal). At 1351 calories with 83g 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 5 Piece Chicken Tenders (602 cal). At 602 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.
Default sides and combos add up fast. At BurgerFi, 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.
BurgerFi vs. Five Guys for Macros
Both BurgerFi and Five Guys are solid choices for macro tracking, but they have different strengths depending on your goal.
BurgerFi for cutting: The Chicken Caesar Salad at 226 cal / 27g protein is a strong deficit option. Compare that to what Five Guys offers — check the Five Guys macro hacks guide to see how they stack up side by side.
BurgerFi for bulking: The 5 Wings BBQ at 1,283 cal / 85g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the BurgerFi anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 13 BurgerFi builds and a full Five Guys breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 13 BurgerFi 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.
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