In this guide:
- Why Outback Steakhouse Works for Macro Trackers
- Best Outback Steakhouse Orders for Cutting
- Best Outback Steakhouse Orders for Bulking
- Best Outback Steakhouse Orders for Maintenance
- Best Outback Steakhouse Orders for Keto
- Outback Steakhouse Ordering Hacks That Matter
- What to Always Avoid at Outback Steakhouse
- Outback Steakhouse vs. Texas Roadhouse for Macros
Why Outback Steakhouse Works for Macro Trackers
Outback Steakhouse is a Australian-themed steakhouse known for sirloin steaks, grilled chicken, and salads. 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 25 optimized Outback Steakhouse builds — including the Outback Center Cut Sirloin 12 oz (Regional) at 520 cal / 70g protein for cutting and the Steak & Mate Combos 11 oz Sirloin & 5 oz Grilled Chicken (Bulking) at 850 cal / 103g protein for bulking.
The key at Outback Steakhouse 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 Outback Steakhouse Orders for Cutting
The Outback Center Cut Sirloin 12 oz (Regional) is the top pick when you are in a caloric deficit at Outback Steakhouse. At 520 calories with 70g protein, the protein-to-calorie ratio of 0.135 puts it among the most efficient cuts on the menu. The instructions: Lean sirloin with very high protein density. Ask for steamed vegetables instead of high-cal sides if needed. This is the build to memorize for deficit days.
Outback Center Cut Sirloin 12 oz (Regional)
Lean sirloin with very high protein density. Ask for steamed vegetables instead of high-cal sides if needed.
When cutting, the goal is maximum protein per calorie consumed. The Outback Center Cut Sirloin 12 oz (Regional) delivers 70g of protein for just 520 calories, leaving plenty of room in your daily budget for other meals. With only 6g of carbs and 25g of fat, the macro split is clean for a deficit.
MacroMate has 4 more Outback Steakhouse Cutting builds — ranging from 430 to 850 calories. See all 5 Cutting builds ranked in the app.
Best Outback Steakhouse Orders for Bulking
For a caloric surplus at Outback Steakhouse, the Steak & Mate Combos 11 oz Sirloin & 5 oz Grilled Chicken (Bulking) is the anchor build. At 850 calories with 103g protein, it delivers serious mass-building fuel in a single order. Order guidance: With calories already above 700, this combo is ideal for bulking. Enjoy as is or add a carbohydrate-rich side.
Steak & Mate Combos 11 oz Sirloin & 5 oz Grilled Chicken (Bulking)
With calories already above 700, this combo is ideal for bulking. Enjoy as is or add a carbohydrate-rich side.
Bulking at Outback Steakhouse is about hitting high calories with enough protein to support muscle growth. The Steak & Mate Combos 11 oz Sirloin & 5 oz Grilled Chicken (Bulking) at 850 cal / 103g protein achieves both. The 42g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 4 more Outback Steakhouse Bulking builds — ranging from 430 to 520 calories. See all 5 Bulking builds ranked in the app.
Best Outback Steakhouse Orders for Maintenance
Maintenance is about consistency, and the Steak & Mate Combos 5 oz Sirloin & ⅓ Rack Ribs (Regional) at Outback Steakhouse is built for it. At 770 calories with 61g protein, it hits a balanced macro profile you can order on autopilot. Good for maintenance; select a side salad with light dressing to add fiber.
Steak & Mate Combos 5 oz Sirloin & ⅓ Rack Ribs (Regional)
Good for maintenance; select a side salad with light dressing to add fiber.
The Steak & Mate Combos 5 oz Sirloin & ⅓ Rack Ribs (Regional) gives you 61g of protein at 770 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 19g carbs and 49g fat round out a nutritionally balanced fast food meal.
MacroMate has 4 more Outback Steakhouse Maintenance builds — ranging from 850 to 1,060 calories. See all 5 Maintenance builds ranked in the app.
Best Outback Steakhouse Orders for Keto
Keto at Outback Steakhouse means finding items with minimal carbs and solid protein. The Grilled Salmon with Remoulade delivers with just 1g of carbs and 45g protein at 670 calories. Order tip: Rich in healthy fats; keep the remoulade portion moderate to stay within keto macros. That carb count keeps you in ketosis while the 54g of fat maintains the keto macro split.
Grilled Salmon with Remoulade
Rich in healthy fats; keep the remoulade portion moderate to stay within keto macros.
The Grilled Salmon with Remoulade is genuinely keto-compatible at Outback Steakhouse. Under 1g of net carbs with 45g 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 4 more Outback Steakhouse Keto builds — ranging from 940 to 1,070 calories. See all 5 Keto builds ranked in the app.
Outback Steakhouse Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Outback Steakhouse regardless of which build you choose.
Prioritize the Outback Center Cut Sirloin 12 oz (Regional) (Bulking) for protein efficiency. At 520 cal with 70g protein, the protein-to-calorie ratio of 0.135 is one of the best on the Outback Steakhouse menu. Calories are under 700; order 2× to reach a true bulking portion.
The Fresh Fruit is your low-calorie anchor. At just 25 calories with 1g protein, this is the order when you are tight on your daily budget. Naturally sweet and hydrating; enjoy as a snack or side.
Watch the add-ons. At Outback Steakhouse, 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 Grilled Salmon with Remoulade is your go-to. Only 1g of carbs with 45g protein. Rich in healthy fats; keep the remoulade portion moderate to stay within keto macros.
What to Always Avoid at Outback Steakhouse
Not every item at Outback Steakhouse 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 Bone In Ribeye 18 oz (1,070 cal). At 1070 calories with 66g 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 Ribeye 15 oz (1,060 cal). At 1060 calories with 66g 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 Outback Steakhouse, 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.
Outback Steakhouse vs. Texas Roadhouse for Macros
Both Outback Steakhouse and Texas Roadhouse are solid choices for macro tracking, but they have different strengths depending on your goal.
Outback Steakhouse for cutting: The Outback Center Cut Sirloin 12 oz (Regional) at 520 cal / 70g protein is a strong deficit option. Compare that to what Texas Roadhouse offers — check the Texas Roadhouse macro hacks guide to see how they stack up side by side.
Outback Steakhouse for bulking: The Steak & Mate Combos 11 oz Sirloin & 5 oz Grilled Chicken (Bulking) at 850 cal / 103g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Outback Steakhouse anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 25 Outback Steakhouse builds and a full Texas Roadhouse breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 25 Outback Steakhouse 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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