McDonald's Nutrition Facts & Menu

McDonald's is one of the most forgiving fast food chains for hitting macro targets. The menu is large, nutrition info is consistent, and a few key items anchor most high-protein builds.

The McCrispy Strips are the standout. A single order (3 pieces) runs 350 calories and 30g protein. That's a 34% protein-by-calorie ratio, which is exceptional for fast food. Stack them with a side of apple slices (15 calories) and you have a 365-calorie meal with 30g protein. If you need more calories, upgrade to the 4-piece at around 460 calories and 40g protein.

For a more traditional burger build, the Quarter Pounder with Cheese hits 25 to 30g protein at 420 to 520 calories. The Double Quarter Pounder with Cheese jumps to 43 to 48g protein at 640 to 740 calories. That's a lot of protein in one sitting, but it works well if you're running a higher daily target or eating a bigger meal.

The McDouble is an underrated budget option. At 340 to 390 calories and 20 to 22g protein, it gives you solid macros without blowing your calorie budget. Add a McChicken (290 to 390 cal, 14g protein) and you're at a combined 630 to 780 calories with 34 to 36g protein across two items, which works well as a slightly larger meal.

A few things to watch at McDonald's: the World Famous Fries add 250 to 400+ calories with almost no protein. If you want something on the side, apple slices (15 cal) or a small diet drink are the better choices. The McCafe beverages range widely: a plain iced coffee is nearly zero calories, but a Caramel Frappe hits 420+ calories before you even consider food.

Simple Macros builds your combos by matching your calorie and protein sliders to McDonald's actual menu data. Every combination you see is real, orderable, and nutritionally accurate.