In this guide:
- Why Teriyaki Madness Works for Macro Trackers
- Best Teriyaki Madness Orders for Cutting
- Best Teriyaki Madness Orders for Bulking
- Best Teriyaki Madness Orders for Maintenance
- Best Teriyaki Madness Orders for Keto
- Teriyaki Madness Ordering Hacks That Matter
- What to Always Avoid at Teriyaki Madness
- Teriyaki Madness vs. Panda Express for Macros
Why Teriyaki Madness Works for Macro Trackers
Teriyaki Madness is a fast-casual teriyaki chain known for teriyaki bowls with grilled protein. 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 12 optimized Teriyaki Madness builds — including the Chicken Breast (no sauce) at 320 cal / 55g protein for cutting and the Chicken Katsu (Regular) at 592 cal / 33g protein for bulking.
The key at Teriyaki Madness 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 Teriyaki Madness Orders for Cutting
The Chicken Breast (no sauce) is the top pick when you are in a caloric deficit at Teriyaki Madness. At 320 calories with 55g protein, the protein-to-calorie ratio of 0.172 puts it among the most efficient cuts on the menu. The instructions: Order chicken teriyaki without sauce to reduce sugar and carbs. This is the build to memorize for deficit days.
Chicken Breast (no sauce)
Order chicken teriyaki without sauce to reduce sugar and carbs.
When cutting, the goal is maximum protein per calorie consumed. The Chicken Breast (no sauce) delivers 55g of protein for just 320 calories, leaving plenty of room in your daily budget for other meals. With only 4g of carbs and 5g of fat, the macro split is clean for a deficit.
MacroMate has 4 more Teriyaki Madness Cutting builds — ranging from 150 to 375 calories. See all 5 Cutting builds ranked in the app.
Best Teriyaki Madness Orders for Bulking
For a caloric surplus at Teriyaki Madness, the Chicken Katsu (Regular) is the anchor build. At 592 calories with 33g protein, it delivers serious mass-building fuel in a single order. Order guidance: No changes
Chicken Katsu (Regular)
No changes
Bulking at Teriyaki Madness is about hitting high calories with enough protein to support muscle growth. The Chicken Katsu (Regular) at 592 cal / 33g protein achieves both. The 27g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 1 Bulking build at Teriyaki Madness — Chicken Katsu (Regular) at 592 cal / 33g protein. Download the app to see it.
Best Teriyaki Madness Orders for Maintenance
Maintenance is about consistency, and the New Steak Teriyaki (Regular) at Teriyaki Madness is built for it. At 419 calories with 34g protein, it hits a balanced macro profile you can order on autopilot. No changes
New Steak Teriyaki (Regular)
No changes
The New Steak Teriyaki (Regular) gives you 34g of protein at 419 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 34g carbs and 16g fat round out a nutritionally balanced fast food meal.
MacroMate has 1 more Teriyaki Madness Maintenance build — the Tofu Teriyaki (Regular) at 263 cal / 24g protein. See all 2 Maintenance builds in the app.
Best Teriyaki Madness Orders for Keto
Keto at Teriyaki Madness means finding items with minimal carbs and solid protein. The Chicken Breast (no sauce) (Keto) delivers with just 4g of carbs and 55g protein at 320 calories. Order tip: Order chicken teriyaki without sauce to reduce sugar and carbs. That carb count keeps you in ketosis while the 5g of fat maintains the keto macro split.
Chicken Breast (no sauce) (Keto)
Order chicken teriyaki without sauce to reduce sugar and carbs.
The Chicken Breast (no sauce) (Keto) is genuinely keto-compatible at Teriyaki Madness. Under 4g of net carbs with 55g 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 Teriyaki Madness Keto build — the Salmon Teriyaki (no sauce) (Keto) at 150 cal / 22g protein. See all 2 Keto builds in the app.
Teriyaki Madness Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Teriyaki Madness regardless of which build you choose.
Prioritize the Chicken Breast (no sauce) for protein efficiency. At 320 cal with 55g protein, the protein-to-calorie ratio of 0.172 is one of the best on the Teriyaki Madness menu. Order chicken teriyaki without sauce to reduce sugar and carbs.
The Steamed Veggies is your low-calorie anchor. At just 45 calories with 3g protein, this is the order when you are tight on your daily budget. No changes
Watch the add-ons. At Teriyaki Madness, 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 Chicken Breast (no sauce) (Keto) is your go-to. Only 4g of carbs with 55g protein. Order chicken teriyaki without sauce to reduce sugar and carbs.
What to Always Avoid at Teriyaki Madness
Not every item at Teriyaki Madness 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 New Steak Teriyaki (Regular) (419 cal). At 419 calories with 34g 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 Spicy Chicken (Regular) (375 cal). At 375 calories with 43g 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 Teriyaki Madness, 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.
Teriyaki Madness vs. Panda Express for Macros
Both Teriyaki Madness and Panda Express are solid choices for macro tracking, but they have different strengths depending on your goal.
Teriyaki Madness for cutting: The Chicken Breast (no sauce) at 320 cal / 55g protein is a strong deficit option. Compare that to what Panda Express offers — check the Panda Express macro hacks guide to see how they stack up side by side.
Teriyaki Madness for bulking: The Chicken Katsu (Regular) at 592 cal / 33g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Teriyaki Madness anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 12 Teriyaki Madness builds and a full Panda Express breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 12 Teriyaki Madness 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, how to hit your macros eating out, and every chain ranked for cutting.
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