In this guide:
Why Five Guys Works for Macro Trackers
Five Guys is a better-burger chain known for hand-formed burgers and bunless 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 6 optimized Five Guys builds — including the Triple Hamburger (No Bun, No Ketchup) at 660 cal / 48g protein for cutting and the Triple Patty Cheeseburger with Bun at 1,060 cal / 63g protein for bulking.
The key at Five Guys 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 Five Guys Orders for Cutting
The Triple Hamburger (No Bun, No Ketchup) is the top pick when you are in a caloric deficit at Five Guys. At 660 calories with 48g protein, the protein-to-calorie ratio of 0.073 puts it among the most efficient cuts on the menu. The instructions: No ketchup. Remove buns entirely. This is a pure protein-focused build for Cutting. This is the build to memorize for deficit days.
Triple Hamburger (No Bun, No Ketchup)
No ketchup. Remove buns entirely. This is a pure protein-focused build for Cutting.
When cutting, the goal is maximum protein per calorie consumed. The Triple Hamburger (No Bun, No Ketchup) delivers 48g of protein for just 660 calories, leaving plenty of room in your daily budget for other meals. With only 0g of carbs and 51g of fat, the macro split is clean for a deficit.
MacroMate has 1 Cutting build at Five Guys — Triple Hamburger (No Bun, No Ketchup) at 660 cal / 48g protein. Download the app to see it.
Best Five Guys Orders for Bulking
For a caloric surplus at Five Guys, the Triple Patty Cheeseburger with Bun is the anchor build. At 1,060 calories with 63g protein, it delivers serious mass-building fuel in a single order. Order guidance: Dense protein-heavy option. Add veggies or grilled onions if desired.
Triple Patty Cheeseburger with Bun
Dense protein-heavy option. Add veggies or grilled onions if desired.
Bulking at Five Guys is about hitting high calories with enough protein to support muscle growth. The Triple Patty Cheeseburger with Bun at 1,060 cal / 63g protein achieves both. The 72g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 1 more Five Guys Bulking build — the Double Cheeseburger with Bun at 840 cal / 47g protein. See all 2 Bulking builds in the app.
Best Five Guys Orders for Maintenance
Maintenance is about consistency, and the Double Hamburger at Five Guys is built for it. At 700 calories with 39g protein, it hits a balanced macro profile you can order on autopilot. Best you'll get at Five Guys. Consider removing the bun to improve macros.
Double Hamburger
Best you'll get at Five Guys. Consider removing the bun to improve macros.
The Double Hamburger gives you 39g of protein at 700 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 39g carbs and 43g fat round out a nutritionally balanced fast food meal.
MacroMate has 1 Maintenance build at Five Guys — Double Hamburger at 700 cal / 39g protein. Download the app to see it.
Best Five Guys Orders for Keto
Keto at Five Guys means finding items with minimal carbs and solid protein. The Triple Hamburger (No Bun, No Ketchup) (Keto) delivers with just 0g of carbs and 48g protein at 660 calories. Order tip: No bun. No ketchup. This also qualifies for Keto due to high fat and zero carbs. That carb count keeps you in ketosis while the 51g of fat maintains the keto macro split.
Triple Hamburger (No Bun, No Ketchup) (Keto)
No bun. No ketchup. This also qualifies for Keto due to high fat and zero carbs.
The Triple Hamburger (No Bun, No Ketchup) (Keto) is genuinely keto-compatible at Five Guys. Under 0g of net carbs with 48g 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 Five Guys — Triple Hamburger (No Bun, No Ketchup) (Keto) at 660 cal / 48g protein. Download the app to see it.
Five Guys Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Five Guys regardless of which build you choose.
Prioritize the Single Patty for protein efficiency. At 220 cal with 16g protein, the protein-to-calorie ratio of 0.073 is one of the best on the Five Guys menu. No bun. No toppings. Pure lean protein option — lowest calorie solid food at Five Guys.
The Single Patty is your low-calorie anchor. At just 220 calories with 16g protein, this is the order when you are tight on your daily budget. No bun. No toppings. Pure lean protein option — lowest calorie solid food at Five Guys.
Watch the add-ons. At Five Guys, 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 Triple Hamburger (No Bun, No Ketchup) (Keto) is your go-to. Only 0g of carbs with 48g protein. No bun. No ketchup. This also qualifies for Keto due to high fat and zero carbs.
What to Always Avoid at Five Guys
Not every item at Five Guys 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 Double Hamburger (700 cal). At 700 calories with 39g 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 Triple Hamburger (No Bun, No Ketchup) (Keto) (660 cal). At 660 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 Five Guys, 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.
Five Guys vs. Burger King for Macros
Both Five Guys and Burger King are solid choices for macro tracking, but they have different strengths depending on your goal.
Five Guys for cutting: The Triple Hamburger (No Bun, No Ketchup) at 660 cal / 48g protein is a strong deficit option. Compare that to what Burger King offers — check the Burger King macro hacks guide to see how they stack up side by side.
Five Guys for bulking: The Triple Patty Cheeseburger with Bun at 1,060 cal / 63g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Five Guys anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 6 Five Guys builds and a full Burger King breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 6 Five Guys 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, best protein per dollar at fast food, and what our 1,500+ order analysis found.
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