In this guide:
Why The Varsity Works for Macro Trackers
The Varsity is a Atlanta-born fast food chain known for hot dogs, hamburgers, and onion rings. 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 21 optimized The Varsity builds — including the Chicken Nuggets (5 pc) at 330 cal / 40g protein for cutting and the Triple Bacon Cheese Burger (No Bun) at 1,270 cal / 94g protein for bulking.
The key at The Varsity 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 The Varsity Orders for Cutting
The Chicken Nuggets (5 pc) is the top pick when you are in a caloric deficit at The Varsity. At 330 calories with 40g protein, the protein-to-calorie ratio of 0.121 puts it among the most efficient cuts on the menu. The instructions: Order the 5-piece Chicken Nuggets without any sides; avoid dipping sauces to keep calories down This is the build to memorize for deficit days.
Chicken Nuggets (5 pc)
Order the 5-piece Chicken Nuggets without any sides; avoid dipping sauces to keep calories down
When cutting, the goal is maximum protein per calorie consumed. The Chicken Nuggets (5 pc) delivers 40g of protein for just 330 calories, leaving plenty of room in your daily budget for other meals. With only 10g of carbs and 16g of fat, the macro split is clean for a deficit.
MacroMate has 1 more The Varsity Cutting build — the Bunless Hamburger at 260 cal / 21g protein. See all 2 Cutting builds in the app.
Best The Varsity Orders for Bulking
For a caloric surplus at The Varsity, the Triple Bacon Cheese Burger (No Bun) is the anchor build. At 1,270 calories with 94g protein, it delivers serious mass-building fuel in a single order. Order guidance: Request the Triple Bacon Cheese Burger without the bun; keep three patties, bacon and cheese; add lettuce, tomato and pickles
Triple Bacon Cheese Burger (No Bun)
Request the Triple Bacon Cheese Burger without the bun; keep three patties, bacon and cheese; add lettuce, tomato and pickles
Bulking at The Varsity is about hitting high calories with enough protein to support muscle growth. The Triple Bacon Cheese Burger (No Bun) at 1,270 cal / 94g protein achieves both. The 96g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 4 more The Varsity Bulking builds — ranging from 360 to 760 calories. See all 5 Bulking builds ranked in the app.
Best The Varsity Orders for Maintenance
Maintenance is about consistency, and the Double Burger (No Bun) at The Varsity is built for it. At 510 calories with 41g protein, it hits a balanced macro profile you can order on autopilot. Order a Double Burger without the bun; add lettuce, tomato and pickles
Double Burger (No Bun)
Order a Double Burger without the bun; add lettuce, tomato and pickles
The Double Burger (No Bun) gives you 41g of protein at 510 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 2g carbs and 36g fat round out a nutritionally balanced fast food meal.
MacroMate has 3 more The Varsity Maintenance builds — ranging from 260 to 610 calories. See all 4 Maintenance builds ranked in the app.
Best The Varsity Orders for Keto
Keto at The Varsity means finding items with minimal carbs and solid protein. The Bunless Hamburger Keto delivers with just 2g of carbs and 21g protein at 260 calories. Order tip: Remove the bun from the Hamburger; add lettuce, tomato and pickles That carb count keeps you in ketosis while the 18g of fat maintains the keto macro split.
Bunless Hamburger Keto
Remove the bun from the Hamburger; add lettuce, tomato and pickles
The Bunless Hamburger Keto is genuinely keto-compatible at The Varsity. Under 2g of net carbs with 21g 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 The Varsity Keto builds — ranging from 350 to 610 calories. See all 5 Keto builds ranked in the app.
The Varsity Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at The Varsity regardless of which build you choose.
Prioritize the Chicken Nuggets (5 pc) for protein efficiency. At 330 cal with 40g protein, the protein-to-calorie ratio of 0.121 is one of the best on the The Varsity menu. Order the 5-piece Chicken Nuggets without any sides; avoid dipping sauces to keep calories down
The Bunless Naked Dog is your low-calorie anchor. At just 150 calories with 7g protein, this is the order when you are tight on your daily budget. Order the Naked Dog without the bun; enjoy the plain hot dog alone
Watch the add-ons. At The Varsity, 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 Bunless Hamburger Keto is your go-to. Only 2g of carbs with 21g protein. Remove the bun from the Hamburger; add lettuce, tomato and pickles
What to Always Avoid at The Varsity
Not every item at The Varsity 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 Double Chili Burger (No Bun) (610 cal). At 610 calories with 47g 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 Double Chili Burger (No Bun) Keto (610 cal). At 610 calories with 47g 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 The Varsity, 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.
The Varsity vs. Sonic for Macros
Both The Varsity and Sonic are solid choices for macro tracking, but they have different strengths depending on your goal.
The Varsity for cutting: The Chicken Nuggets (5 pc) at 330 cal / 40g protein is a strong deficit option. Compare that to what Sonic offers — check the Sonic macro hacks guide to see how they stack up side by side.
The Varsity for bulking: The Triple Bacon Cheese Burger (No Bun) at 1,270 cal / 94g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the The Varsity anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 21 The Varsity builds and a full Sonic breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 21 The Varsity 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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