In this guide:
Why Tim Hortons Works for Macro Trackers
Tim Hortons is a Canadian fast food chain known for coffee, wraps, and grilled chicken items. 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 6 optimized Tim Hortons builds — including the Grilled Chicken Wrap (Double Chicken) at 440 cal / 56g protein for cutting and the Turkey Bacon Club at 470 cal / 32g protein for bulking.
The key at Tim Hortons 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 Tim Hortons Orders for Cutting
The Grilled Chicken Wrap (Double Chicken) is the top pick when you are in a caloric deficit at Tim Hortons. At 440 calories with 56g protein, the protein-to-calorie ratio of 0.127 puts it among the most efficient cuts on the menu. The instructions: Ask for double grilled chicken, no sauce, and no cheese for a top-tier lean meal. This is the build to memorize for deficit days.
Grilled Chicken Wrap (Double Chicken)
Ask for double grilled chicken, no sauce, and no cheese for a top-tier lean meal.
When cutting, the goal is maximum protein per calorie consumed. The Grilled Chicken Wrap (Double Chicken) delivers 56g of protein for just 440 calories, leaving plenty of room in your daily budget for other meals. With only 32g of carbs and 10g of fat, the macro split is clean for a deficit.
MacroMate has 1 Cutting build at Tim Hortons — Grilled Chicken Wrap (Double Chicken) at 440 cal / 56g protein. Download the app to see it.
Best Tim Hortons Orders for Bulking
For a caloric surplus at Tim Hortons, the Turkey Bacon Club is the anchor build. At 470 calories with 32g protein, it delivers serious mass-building fuel in a single order. Order guidance: Order 2x or make it a double to meet bulking needs.
Turkey Bacon Club
Order 2x or make it a double to meet bulking needs.
Bulking at Tim Hortons is about hitting high calories with enough protein to support muscle growth. The Turkey Bacon Club at 470 cal / 32g protein achieves both. The 16g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 1 more Tim Hortons Bulking build — the Classic Chicken Sandwich at 380 cal / 24g protein. See all 2 Bulking builds in the app.
Best Tim Hortons Orders for Maintenance
Maintenance is about consistency, and the Grilled Chicken Wrap at Tim Hortons is built for it. At 340 calories with 28g protein, it hits a balanced macro profile you can order on autopilot. Ask for no sauce or cheese to further lean it out.
Grilled Chicken Wrap
Ask for no sauce or cheese to further lean it out.
The Grilled Chicken Wrap gives you 28g of protein at 340 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 32g carbs and 10g fat round out a nutritionally balanced fast food meal.
MacroMate has 1 Maintenance build at Tim Hortons — Grilled Chicken Wrap at 340 cal / 28g protein. Download the app to see it.
Best Tim Hortons Orders for Keto
Keto at Tim Hortons means finding items with minimal carbs and solid protein. The Grilled Chicken (No Wrap) delivers with just 4g of carbs and 28g protein at 280 calories. Order tip: Order grilled chicken from the wrap, remove tortilla and sauce. Clean, low-carb protein. That carb count keeps you in ketosis while the 10g of fat maintains the keto macro split.
Grilled Chicken (No Wrap)
Order grilled chicken from the wrap, remove tortilla and sauce. Clean, low-carb protein.
The Grilled Chicken (No Wrap) is genuinely keto-compatible at Tim Hortons. Under 4g of net carbs with 28g 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 Keto build at Tim Hortons — Grilled Chicken (No Wrap) at 280 cal / 28g protein. Download the app to see it.
Tim Hortons Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Tim Hortons regardless of which build you choose.
Prioritize the Grilled Chicken Wrap (Double Chicken) for protein efficiency. At 440 cal with 56g protein, the protein-to-calorie ratio of 0.127 is one of the best on the Tim Hortons menu. Ask for double grilled chicken, no sauce, and no cheese for a top-tier lean meal.
The Grilled Chicken (No Wrap) is your low-calorie anchor. At just 280 calories with 28g protein, this is the order when you are tight on your daily budget. Same as above. Lightest solid food option with strong macros.
Watch the add-ons. At Tim Hortons, 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 Chicken (No Wrap) is your go-to. Only 4g of carbs with 28g protein. Order grilled chicken from the wrap, remove tortilla and sauce. Clean, low-carb protein.
What to Always Avoid at Tim Hortons
Not every item at Tim Hortons 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 Grilled Chicken Wrap (Double Chicken) (440 cal). At 440 calories with 56g 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 Grilled Chicken Wrap (340 cal). At 340 calories with 28g 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 Tim Hortons, 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.
Tim Hortons vs. Wendy's for Macros
Both Tim Hortons and Wendy's are solid choices for macro tracking, but they have different strengths depending on your goal.
Tim Hortons for cutting: The Grilled Chicken Wrap (Double Chicken) at 440 cal / 56g protein is a strong deficit option. Compare that to what Wendy's offers — check the Wendy's macro hacks guide to see how they stack up side by side.
Tim Hortons for bulking: The Turkey Bacon Club at 470 cal / 32g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Tim Hortons anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 6 Tim Hortons builds and a full Wendy's breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 6 Tim Hortons 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 MacroMate compares to MyFitnessPal, and how to hit your macros eating out.
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