In this guide:
Why In-N-Out Works for Macro Trackers
In-N-Out is a West Coast burger chain known for protein-style burgers and shakes. 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 15 optimized In-N-Out builds — including the Protein Style 4×4 at 420 cal / 64g protein for cutting and the Double-Double w/Onion (order 2×) at 610 cal / 34g protein for bulking.
The key at In-N-Out 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 In-N-Out Orders for Cutting
The Protein Style 4×4 is the top pick when you are in a caloric deficit at In-N-Out. At 420 calories with 64g protein, the protein-to-calorie ratio of 0.152 puts it among the most efficient cuts on the menu. The instructions: Request four beef patties wrapped in lettuce with no cheese or spread. Eliminating buns and spread reduces calories while quadrupling the meat boosts protein, easily surpassing the cutting ratio. This is the most protein-dense option at In-N-Out. This is the build to memorize for deficit days.
Protein Style 4×4
Request four beef patties wrapped in lettuce with no cheese or spread. Eliminating buns and spread reduces calories while quadrupling the meat boosts protein, easily surpassing the cutting ratio. This is the most protein-dense option at In-N-Out.
When cutting, the goal is maximum protein per calorie consumed. The Protein Style 4×4 delivers 64g of protein for just 420 calories, leaving plenty of room in your daily budget for other meals. With only 6g of carbs and 28g of fat, the macro split is clean for a deficit.
MacroMate has 1 Cutting build at In-N-Out — Protein Style 4×4 at 420 cal / 64g protein. Download the app to see it.
Best In-N-Out Orders for Bulking
For a caloric surplus at In-N-Out, the Double-Double w/Onion (order 2×) is the anchor build. At 610 calories with 34g protein, it delivers serious mass-building fuel in a single order. Order guidance: Standard Double-Double with onion and spread; protein-to-calorie ratio barely clears the bulking threshold. Because it's under 700 calories, order two burgers for a complete bulking meal.
Double-Double w/Onion (order 2×)
Standard Double-Double with onion and spread; protein-to-calorie ratio barely clears the bulking threshold. Because it's under 700 calories, order two burgers for a complete bulking meal.
Bulking at In-N-Out is about hitting high calories with enough protein to support muscle growth. The Double-Double w/Onion (order 2×) at 610 cal / 34g protein achieves both. The 34g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 4 more In-N-Out Bulking builds — ranging from 430 to 550 calories. See all 5 Bulking builds ranked in the app.
Best In-N-Out Orders for Maintenance
Maintenance is about consistency, and the Protein Style Double Meat with One Cheese at In-N-Out is built for it. At 330 calories with 36g protein, it hits a balanced macro profile you can order on autopilot. Order a lettuce-wrapped burger with two beef patties, a single slice of cheese, and mustard and ketchup instead of spread. The extra meat raises protein while keeping calories moderate, placing the ratio just below the cutting threshold.
Protein Style Double Meat with One Cheese
Order a lettuce-wrapped burger with two beef patties, a single slice of cheese, and mustard and ketchup instead of spread. The extra meat raises protein while keeping calories moderate, placing the ratio just below the cutting threshold.
The Protein Style Double Meat with One Cheese gives you 36g of protein at 330 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 8g carbs and 22g fat round out a nutritionally balanced fast food meal.
MacroMate has 1 more In-N-Out Maintenance build — the Protein Style Double-Double (no cheese) at 400 cal / 32g protein. See all 2 Maintenance builds in the app.
Best In-N-Out Orders for Keto
Keto at In-N-Out means finding items with minimal carbs and solid protein. The Protein Style Cheeseburger (no spread) delivers with just 10g of carbs and 16g protein at 270 calories. Order tip: Lettuce wrap the cheeseburger and omit the spread to edge carbs down. Add extra cheese or a slice of avocado (if available) to ensure fat stays higher than protein. That carb count keeps you in ketosis while the 19g of fat maintains the keto macro split.
Protein Style Cheeseburger (no spread)
Lettuce wrap the cheeseburger and omit the spread to edge carbs down. Add extra cheese or a slice of avocado (if available) to ensure fat stays higher than protein.
The Protein Style Cheeseburger (no spread) is genuinely keto-compatible at In-N-Out. Under 10g of net carbs with 16g 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 more In-N-Out Keto build — the Protein Style Hamburger (no spread) at 200 cal / 12g protein. See all 2 Keto builds in the app.
In-N-Out Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at In-N-Out regardless of which build you choose.
Prioritize the Protein Style 4×4 for protein efficiency. At 420 cal with 64g protein, the protein-to-calorie ratio of 0.152 is one of the best on the In-N-Out menu. Request four beef patties wrapped in lettuce with no cheese or spread. Eliminating buns and spread reduces calories while quadrupling the meat boosts protein, easily surpassing the cutting ratio. This is the most protein-dense option at In-N-Out.
The Protein Style Hamburger is your low-calorie anchor. At just 200 calories with 12g protein, this is the order when you are tight on your daily budget. Lettuce wrap eliminates most calories and carbs. This is the lowest-calorie solid food on the menu.
Watch the add-ons. At In-N-Out, 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 Protein Style Hamburger (no spread) is your go-to. Only 8g of carbs with 12g protein. The lettuce-wrapped hamburger keeps carbs under 10 g and has more fat than protein. Skip the spread and request mustard to keep sugars low.
What to Always Avoid at In-N-Out
Not every item at In-N-Out 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 Protein Style 4×4 (420 cal). At 420 calories with 64g 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 Protein Style Double-Double (no cheese) (400 cal). At 400 calories with 32g 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 In-N-Out, 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.
In-N-Out vs. Five Guys for Macros
Both In-N-Out and Five Guys are solid choices for macro tracking, but they have different strengths depending on your goal.
In-N-Out for cutting: The Protein Style 4×4 at 420 cal / 64g 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.
In-N-Out for bulking: The Double-Double w/Onion (order 2×) at 610 cal / 34g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the In-N-Out anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 15 In-N-Out 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 15 In-N-Out 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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