In this guide:
Why Which Wich Works for Macro Trackers
Which Wich is a sub chain known for customizable sandwiches with extensive protein options. 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 18 optimized Which Wich builds — including the Double Chicken Lettucewich at 540 cal / 72g protein for cutting and the Super Buffalo Chicken at 1,060 cal / 84g protein for bulking.
The key at Which Wich 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 Which Wich Orders for Cutting
The Double Chicken Lettucewich is the top pick when you are in a caloric deficit at Which Wich. At 540 calories with 72g protein, the protein-to-calorie ratio of 0.133 puts it among the most efficient cuts on the menu. The instructions: Order a LettuceWich (swap bread for lettuce) and ask for double grilled chicken. Hold cheese and creamy sauces; add free veggies (lettuce, tomato, cucumber). Removing the bread drops ~150 cal and carbs, while double meat pushes the protein up. This is the build to memorize for deficit days.
Double Chicken Lettucewich
Order a LettuceWich (swap bread for lettuce) and ask for double grilled chicken. Hold cheese and creamy sauces; add free veggies (lettuce, tomato, cucumber). Removing the bread drops ~150 cal and carbs, while double meat pushes the protein up.
When cutting, the goal is maximum protein per calorie consumed. The Double Chicken Lettucewich delivers 72g of protein for just 540 calories, leaving plenty of room in your daily budget for other meals. With only 8g of carbs and 15g of fat, the macro split is clean for a deficit.
MacroMate has 2 more Which Wich Cutting builds — ranging from 660 to 760 calories. See all 3 Cutting builds ranked in the app.
Best Which Wich Orders for Bulking
For a caloric surplus at Which Wich, the Super Buffalo Chicken is the anchor build. At 1,060 calories with 84g protein, it delivers serious mass-building fuel in a single order. Order guidance: Add cheese, bacon, or avocado to increase calories.
Super Buffalo Chicken
Add cheese, bacon, or avocado to increase calories.
Bulking at Which Wich is about hitting high calories with enough protein to support muscle growth. The Super Buffalo Chicken at 1,060 cal / 84g protein achieves both. The 28g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 4 more Which Wich Bulking builds — ranging from 570 to 1,030 calories. See all 5 Bulking builds ranked in the app.
Best Which Wich Orders for Maintenance
Maintenance is about consistency, and the Regular Buffalo Chicken at Which Wich is built for it. At 530 calories with 42g protein, it hits a balanced macro profile you can order on autopilot. Swap to LettuceWich for cutting; as-is for maintenance.
Regular Buffalo Chicken
Swap to LettuceWich for cutting; as-is for maintenance.
The Regular Buffalo Chicken gives you 42g of protein at 530 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 57g carbs and 14g fat round out a nutritionally balanced fast food meal.
MacroMate has 4 more Which Wich Maintenance builds — ranging from 420 to 1,030 calories. See all 5 Maintenance builds ranked in the app.
Best Which Wich Orders for Keto
Keto at Which Wich means finding items with minimal carbs and solid protein. The Turkey Bacon Ranch Lettucewich delivers with just 6g of carbs and 20g protein at 420 calories. Order tip: Lettuce wrap, turkey, bacon, ranch, avocado. Avoid bread and sugary sauces. That carb count keeps you in ketosis while the 33g of fat maintains the keto macro split.
Turkey Bacon Ranch Lettucewich
Lettuce wrap, turkey, bacon, ranch, avocado. Avoid bread and sugary sauces.
The Turkey Bacon Ranch Lettucewich is genuinely keto-compatible at Which Wich. Under 6g of net carbs with 20g 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 Which Wich Keto build — the Bacon & Avocado Lettucewich at 360 cal / 9g protein. See all 2 Keto builds in the app.
Which Wich Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Which Wich regardless of which build you choose.
Prioritize the Regular Chicken Lettucewich for protein efficiency. At 270 cal with 36g protein, the protein-to-calorie ratio of 0.133 is one of the best on the Which Wich menu. Order without cheese/mayo for lowest-calorie high-protein combo.
The Regular Chicken Lettucewich is your low-calorie anchor. At just 270 calories with 36g protein, this is the order when you are tight on your daily budget. Order without cheese/mayo for lowest-calorie high-protein combo.
Watch the add-ons. At Which Wich, 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 Bacon & Avocado Lettucewich is your go-to. Only 3g of carbs with 9g protein. Double bacon, add avocado and oil-based mayo. No bread, cheese optional.
What to Always Avoid at Which Wich
Not every item at Which Wich 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 Super Chicken Parm (1,030 cal). At 1030 calories with 84g 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 Large Buffalo Chicken (790 cal). At 790 calories with 63g 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 Which Wich, 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.
Which Wich vs. Subway for Macros
Both Which Wich and Subway are solid choices for macro tracking, but they have different strengths depending on your goal.
Which Wich for cutting: The Double Chicken Lettucewich at 540 cal / 72g protein is a strong deficit option. Compare that to what Subway offers — check the Subway macro hacks guide to see how they stack up side by side.
Which Wich for bulking: The Super Buffalo Chicken at 1,060 cal / 84g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Which Wich anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 18 Which Wich builds and a full Subway breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 18 Which Wich 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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