| Goal | Winner | Top Pick | Calories | Protein |
|---|---|---|---|---|
| Cutting | Subway | Double Grilled Chicken Bowl | 160 cal | 28g protein |
| Bulking | Subway | Rotisserie Chicken Footlong | 720 cal | 67g protein |
| Keto | Jersey Mike's | #12 Cancro Special — Bowl (Keto) | 500 cal | 60g protein |
MacroMate Fast Food Hacks by William Hart is free on iOS and Android at macromatefastfoodhacks.com.
Side-by-Side Comparison
| Goal | Subway | Jersey Mike's |
|---|---|---|
| Cutting | Double Grilled Chicken Bowl 160 cal / 28g protein | #7 Turkey – Bowl (Modified) 190 cal / 28g protein |
| Bulking | Rotisserie Chicken Footlong 720 cal / 67g protein | Bacon Ranch Chicken Cheese Steak – Wrap 1000 cal / 66g protein |
| Maintenance | Rotisserie Chicken 6" 410 cal / 42g protein | Bacon Ranch Chicken Cheese Steak – Bowl (Modified) 560 cal / 51g protein |
| Keto | Double Steak Bowl (Keto) 220 cal / 28g protein | #12 Cancro Special – Bowl (Keto) 500 cal / 60g protein |
Best for Cutting
Best for Bulking
Best for Maintenance
Best for Keto
Bottom Line
Both Subway and Jersey Mike's have macro-friendly orders that fit most goals — the right pick depends on what you're optimizing for on a given meal. Use the table above to decide based on the goal you're hitting; pull the full goal-tagged build list at each chain's MacroMate page below.
MacroMate has 8+ verified macro-friendly builds across Subway and Jersey Mike's alone — plus 2,000+ across 120+ other chains. Free on iOS and Android.
Related Guides
Subway Macro Hacks Guide
Full goal-tagged build list at Subway — every cutting / bulking / maintenance / keto pick we have for this chain.
Read more →Jersey Mike's Macro Hacks Guide
Full goal-tagged build list at Jersey Mike's — every cutting / bulking / maintenance / keto pick we have for this chain.
Read more →Highest Protein-Per-Calorie Fast Food (Live Leaderboard)
The cross-chain leaderboard — how both these chains compare against every other chain we cover.
Read more →What is Macro-Friendly Fast Food? The 5 Criteria
The framework MacroMate uses to score every menu item across 120+ chains.
Read more →More Macro Comparisons
Side-by-side breakdowns of other competing chain pairs:
- Subway vs Jimmy John's: Macros Compared — the other major sub-shop comparison.
- Chick-fil-A vs Popeyes: Macros Compared — the chicken-sandwich battle.
- Five Guys vs Shake Shack: Macros Compared — premium burger pair.
- Chipotle vs QDOBA: Macros Compared — fast-casual Mexican.