In this guide:
- Why Erbert & Gerbert's Works for Macro Trackers
- Best Erbert & Gerbert's Orders for Cutting
- Best Erbert & Gerbert's Orders for Bulking
- Best Erbert & Gerbert's Orders for Maintenance
- Best Erbert & Gerbert's Orders for Keto
- Erbert & Gerbert's Ordering Hacks That Matter
- What to Always Avoid at Erbert & Gerbert's
- Erbert & Gerbert's vs. Subway for Macros
Why Erbert & Gerbert's Works for Macro Trackers
Erbert & Gerbert's is a Midwest sub chain known for customizable sandwiches on fresh-baked bread. 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 Erbert & Gerbert's builds — including the Cali Cheesesteak (No Bread) at 520 cal / 56g protein for cutting and the Saturn (French Bread) at 968 cal / 44g protein for bulking.
The key at Erbert & Gerbert'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 Erbert & Gerbert's Orders for Cutting
The Cali Cheesesteak (No Bread) is the top pick when you are in a caloric deficit at Erbert & Gerbert's. At 520 calories with 56g protein, the protein-to-calorie ratio of 0.108 puts it among the most efficient cuts on the menu. The instructions: Order without bread. Confirm no sauce or cheese for best ratio. This is the build to memorize for deficit days.
Cali Cheesesteak (No Bread)
Order without bread. Confirm no sauce or cheese for best ratio.
When cutting, the goal is maximum protein per calorie consumed. The Cali Cheesesteak (No Bread) delivers 56g of protein for just 520 calories, leaving plenty of room in your daily budget for other meals. With only 6g of carbs and 35g of fat, the macro split is clean for a deficit.
MacroMate has 1 more Erbert & Gerbert's Cutting build — the Sweet Denver Wrap at 409 cal / 23g protein. See all 2 Cutting builds in the app.
Best Erbert & Gerbert's Orders for Bulking
For a caloric surplus at Erbert & Gerbert's, the Saturn (French Bread) is the anchor build. At 968 calories with 44g protein, it delivers serious mass-building fuel in a single order. Order guidance: Higher carb/fat. Consider adding extra protein for ideal macros.
Saturn (French Bread)
Higher carb/fat. Consider adding extra protein for ideal macros.
Bulking at Erbert & Gerbert's is about hitting high calories with enough protein to support muscle growth. The Saturn (French Bread) at 968 cal / 44g protein achieves both. The 18g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 2 more Erbert & Gerbert's Bulking builds — ranging from 813 to 900 calories. See all 3 Bulking builds ranked in the app.
Best Erbert & Gerbert's Orders for Maintenance
Maintenance is about consistency, and the Apollo (Honey Wheat Bread) at Erbert & Gerbert's is built for it. At 725 calories with 42g protein, it hits a balanced macro profile you can order on autopilot. Solid balance. Skip cheese if looking to lean it out.
Apollo (Honey Wheat Bread)
Solid balance. Skip cheese if looking to lean it out.
The Apollo (Honey Wheat Bread) gives you 42g of protein at 725 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 74g carbs and 29g fat round out a nutritionally balanced fast food meal.
MacroMate has 1 more Erbert & Gerbert's Maintenance build — the Jacob Bluefinger (Honey Wheat) at 783 cal / 29g protein. See all 2 Maintenance builds in the app.
Best Erbert & Gerbert's Orders for Keto
Keto at Erbert & Gerbert's means finding items with minimal carbs and solid protein. The Cali Cheesesteak (No Bread) delivers with just 6g of carbs and 56g protein at 520 calories. Order tip: Order without bread. Verify no sauce or minimal glaze. That carb count keeps you in ketosis while the 35g of fat maintains the keto macro split.
Cali Cheesesteak (No Bread)
Order without bread. Verify no sauce or minimal glaze.
The Cali Cheesesteak (No Bread) is genuinely keto-compatible at Erbert & Gerbert's. Under 6g of net carbs with 56g 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 Erbert & Gerbert's — Cali Cheesesteak (No Bread) at 520 cal / 56g protein. Download the app to see it.
Erbert & Gerbert'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 Erbert & Gerbert's regardless of which build you choose.
Prioritize the Cali Cheesesteak (No Bread) for protein efficiency. At 520 cal with 56g protein, the protein-to-calorie ratio of 0.108 is one of the best on the Erbert & Gerbert's menu. Order without bread. Confirm no sauce or cheese for best ratio.
Watch the add-ons. At Erbert & Gerbert'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 Cali Cheesesteak (No Bread) is your go-to. Only 6g of carbs with 56g protein. Order without bread. Verify no sauce or minimal glaze.
What to Always Avoid at Erbert & Gerbert's
Not every item at Erbert & Gerbert'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 Jacob Bluefinger (Honey Wheat) (783 cal). At 783 calories with 29g 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 Apollo (Honey Wheat Bread) (725 cal). At 725 calories with 42g 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 Erbert & Gerbert'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.
Erbert & Gerbert's vs. Subway for Macros
Both Erbert & Gerbert's and Subway are solid choices for macro tracking, but they have different strengths depending on your goal.
Erbert & Gerbert's for cutting: The Cali Cheesesteak (No Bread) at 520 cal / 56g protein is a strong deficit option. Compare that to what Subway offers — check the Subway macro hacks guide to see how they stack up side by side.
Erbert & Gerbert's for bulking: The Saturn (French Bread) at 968 cal / 44g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Erbert & Gerbert'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 Erbert & Gerbert's builds and a full Subway breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 9 Erbert & Gerbert'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, how to hit your macros eating out, and every chain ranked for cutting.
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