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Five Guys vs In-N-Out: Macros Compared (2026)

Updated July 1, 2026
Head-to-head
Five Guys vs In-N-Out — head-to-head macro winners by goal
Goal Winner Top Pick Calories Protein
Cutting In-N-Out Protein Style 4×4 420 cal 64g protein
Bulking Five Guys Triple Patty Cheeseburger with Bun 1,060 cal 63g protein
Maintenance In-N-Out Protein Style Double Meat with One Cheese 330 cal 36g protein
Keto Five Guys Triple Hamburger (No Bun, No Ketchup) (Keto) 660 cal 48g protein
Quick Answer: Two cult-favorite burger chains with deliberately small menus — the macro win is in the customization. For cutting: In-N-Out (Protein Style 4×4 — 420 cal / 64g protein). For bulking: Five Guys (Triple Patty Cheeseburger with Bun — 1,060 cal / 63g protein). For maintenance: In-N-Out (Protein Style Double Meat with One Cheese — 330 cal / 36g protein). For keto: Five Guys (Triple Hamburger, No Bun, No Ketchup — 660 cal / 48g protein / 0g carbs). In-N-Out's protein-style builds are more protein-per-calorie; Five Guys' bigger patties and bun win the two calorie-heavy jobs. All macros verified against MacroMate's database — no fabricated numbers.

MacroMate Fast Food Hacks by William Hart is free on iOS and Android at macromatefastfoodhacks.com.

Real data, not estimates. Every macro below is from MacroMate's verified Firestore-backed nutrition database. Both chains' picks come from their own goal-tagged build lists; no fabricated numbers. Where a chain lacks a dedicated build for a goal, we say so and use its closest fit.

Side-by-Side Comparison

Five Guys vs In-N-Out macros side by side, by goal
GoalFive GuysIn-N-Out
CuttingTriple Hamburger (No Bun, No Ketchup)
660 cal / 48g protein		Protein Style 4×4
420 cal / 64g protein
BulkingTriple Patty Cheeseburger with Bun
1,060 cal / 63g protein		Double-Double w/Onion (order 2×)
610 cal / 34g protein
MaintenanceDouble Hamburger
700 cal / 39g protein		Protein Style Double Meat with One Cheese
330 cal / 36g protein
KetoTriple Hamburger (No Bun, No Ketchup) (Keto)
660 cal / 48g protein / 0g carbs		Protein Style Cheeseburger (no spread)
270 cal / 16g protein / 10g carbs

Best for Cutting

In-N-Out wins for cutting. In-N-Out Protein Style 4×4: 420 cal / 64g protein (0.152 P:C). Five Guys Triple Hamburger (No Bun, No Ketchup): 660 cal / 48g protein (0.073 P:C). Cutting is a protein-per-calorie contest, and In-N-Out's Protein Style 4×4 wins it outright — 64g of protein for just 420 calories, more than double Five Guys' ratio and a 240-calorie-lighter floor. Five Guys' bunless Triple is a legitimate deficit meal, but its 51g of fat pushes the calorie total up for less protein. If you want the leanest, most protein-dense single order, go In-N-Out; the four lettuce-wrapped patties are the most efficient cut on either menu.

Best for Bulking

Five Guys wins for bulking. Five Guys Triple Patty Cheeseburger with Bun: 1,060 cal / 63g protein (0.059 P:C). In-N-Out Double-Double w/Onion (order 2×): 610 cal / 34g protein (0.056 P:C). For a single-order surplus builder this one is not close — Five Guys' triple carries 450 more calories and nearly double the protein in one handheld item, making it the biggest surplus builder on this page. In-N-Out's Double-Double lands under 700 calories, which is exactly why MacroMate tags it "order 2×": you need two to reach a real growth-day load. On total calories and protein per order, Five Guys is the pick.

Best for Maintenance

In-N-Out wins for maintenance. In-N-Out Protein Style Double Meat with One Cheese: 330 cal / 36g protein (0.109 P:C). Five Guys Double Hamburger: 700 cal / 39g protein (0.056 P:C). These are two maintenance philosophies. In-N-Out's protein-style double gets you nearly the same protein (36g vs 39g) at less than half the calories, so it leaves far more room in the day — the higher-density pick. Five Guys' Double Hamburger is a single 700-calorie anchor meal you build a day around; reach for it if your maintenance target has room for one substantial meal. On pure macro efficiency, In-N-Out takes it.

Best for Keto

Five Guys wins for keto. Five Guys Triple Hamburger (No Bun, No Ketchup) (Keto): 660 cal / 48g protein / 0g carbs / 51g fat (0.073 P:C). In-N-Out Protein Style Cheeseburger (no spread): 270 cal / 16g protein / 10g carbs / 19g fat (0.059 P:C). Keto rewards zero carbs and fat built in, and Five Guys' bunless Triple delivers both — a dedicated keto-tagged build at 0g carbs with 51g of fat, the fat you actually want on keto, plus 48g of protein for a complete plate. In-N-Out's protein-style cheeseburger is lighter but carries 10g carbs and only 19g fat, so it needs a fatty add-on like extra cheese or avocado to become a true keto meal. If net carbs are the hard ceiling and you want the fat already there, Five Guys wins keto outright.

Bottom Line

Both Five Guys and In-N-Out run deliberately small menus, so at either chain the macro win comes from customization — go bunless or protein-style, load the veggies, and skip the fries-and-shake default. In-N-Out's protein-style builds are more protein-dense, so it takes cutting and maintenance on protein-per-calorie. Five Guys' bigger patties and bun win the two calorie-heavy jobs: a single-order bulk and a complete, zero-carb keto plate. Use the table above to pick based on the goal you're hitting that day; pull the full goal-tagged build list at each chain's MacroMate page below.

Related guides: In-N-Out vs Shake Shack: Macros Compared (2026) and Five Guys vs Shake Shack: Macros Compared (2026).

MacroMate has 6 verified Five Guys builds and 15 In-N-Out builds classified by goal — Cutting, Bulking, Maintenance, Keto — plus 2,000+ more across 120+ other chains. See every build in the app, free on iOS and Android.

Related Guides

More Macro Comparisons

Side-by-side breakdowns of other competing fast-food pairs:

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