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Healthy fast food
18Chain-by-chain menus, rankings and the meal finder.
Find healthy fast food mealsFind fast-food meals for weight loss, weight gain or high protein. Compare calories, protein, fiber and sodium from 15 restaurant chains.Healthy CAVA mealsCompare all 4 tracked CAVA items by calories, protein, fiber and sodium. Harissa Avocado bowl leads on protein at 42 g.Healthy Chick-fil-A mealsCompare Chick-fil-A grilled nuggets, sandwiches, salads and breakfast. See calories and protein for each U.S. order, plus what sauces and sides change.Healthy Chipotle mealsCompare six Chipotle bowls and salads by calories and protein. See exact ingredients, vegetarian options and high-protein orders on the U.S. menu.Healthy Dunkin’ mealsCompare all 4 tracked Dunkin’ items by calories, protein, fiber and sodium. Sourdough Breakfast Sandwich leads on protein at 30 g.Healthy Jersey Mike’s mealsCompare all 4 tracked Jersey Mike’s items by calories, protein, fiber and sodium. Regular Veggie Sub, Mike’s Way leads on protein at 39 g.Healthy KFC mealsCompare all 5 tracked KFC items by calories, protein, fiber and sodium. Grilled Breast with green beans and corn leads on protein at 41 g.Healthy McDonald’s mealsCompare all 6 tracked McDonald’s items by calories, protein, fiber and sodium. Quarter Pounder with Cheese leads on protein at 30 g.Healthy Panda Express mealsCompare all 7 tracked Panda Express items by calories, protein, fiber and sodium. Top protein 112 g; lightest substantial order 275 calories.Healthy Panera mealsCompare all 5 tracked Panera items by calories, protein, fiber and sodium. Caesar with Chicken Salad, whole leads on protein at 35 g.Healthy Popeyes mealsCompare all 4 tracked Popeyes items by calories, protein, fiber and sodium. 5 Blackened Tenders leads on protein at 47 g.Healthy Starbucks mealsCompare all 5 tracked Starbucks items by calories, protein, fiber and sodium. Spinach, Feta & Egg White Wrap leads on protein at 20 g.Healthy Subway mealsCompare all 7 tracked Subway items by calories, protein, fiber and sodium. Footlong Grilled Chicken & Fresh Avocado leads on protein at 70 g.Healthy Sweetgreen mealsCompare all 5 tracked Sweetgreen items by calories, protein, fiber and sodium. Harvest Bowl leads on protein at 40 g.Healthy Taco Bell mealsCompare Taco Bell bowls, tacos and burritos by calories. Check U.S. menu portions, vegetarian choices and available protein values before ordering.Healthy Wendy’s mealsCompare all 5 tracked Wendy’s items by calories, protein, fiber and sodium. Dave’s Single leads on protein at 31 g.Healthy fast food by restaurantCompare 83 U.S. fast-food options across 15 restaurants. Find high-protein orders, meals under 500 calories and vegetarian choices with nutrition details.Healthy fast-food restaurant guidesChoose from 15 U.S. restaurant guides. Compare specific orders, calories and protein, with ingredients, ordering tips and official nutrition sources.
Tools
9Calculators that answer one question each.
Calories per recipe portionSplit one batch into different portions, or change how much you make. Use the nutrition already listed on your recipe.Carbs in your food portionEnter the carbs on the label and how many servings you eat. For half a serving, enter 0.5.Compare two food labelsCompare two nutrition labels per serving, per 100 g or per 100 calories. Check protein, fiber, added sugar and sodium when choosing between foods.Free macro calculatorCalculate daily calories, protein, carbs and fat for weight loss, maintenance or muscle gain. Enter your age, weight, height and activity level.Protein Cost per Gram CalculatorCompare two packages to find the cost of the same amount of protein.Simple Meal IdeasSix simple meal ideas with ingredients, quick preparation steps and easy swaps. Find breakfast, lunch, dinner and vegetarian options.Sodium in your food portionCompare two foods using the sodium on each label and the number of servings you eat.How much did I sweat?Use your weight before and after a workout, its length and what you drank to estimate fluid loss.When could I reach my goal weight?Choose a weekly pace to see a possible timeline. This is a calculation, not a prediction of your progress.
Macros and goals
15How to set and adjust the numbers for a goal.
Body recomposition: can you lose fat and build muscle?Body recomposition means losing body fat while gaining muscle. It can happen, but progress is gradual and the scale may not show the full change.Can you build muscle in a calorie deficit?Muscle gain in a calorie deficit is possible for some people, but energy deficiency makes it harder. See who is most likely to progress and what matters.Cutting, bulking or maintenance: what do they mean?Cutting means eating for weight loss. Bulking means eating to support weight gain and muscle building. Maintenance means keeping weight broadly steady.How many calories should I eat a day?There is no single calorie target for everyone. Your body size, age, activity and goal help estimate a starting point.How much protein do you need per day?Your protein needs depend on your body size, training and health. Use these ranges as a starting point, then choose foods that make the target practical.How to calculate maintenance caloriesCalculate maintenance calories with a clear starting estimate, then use your weight trend to find the intake that actually maintains your weight.How to calculate your macros by handEstimate daily calories first, then convert protein, fat and carbs into grams. This worked example explains the arithmetic behind a macro plan.How to set your macros for muscle gainMuscle gain depends on training, enough food and recovery. A useful macro plan supports those things without turning every meal into a calculation.How to set your macros for weight lossStart with a manageable calorie target, include enough protein, and choose a balance of carbs and fat you can keep eating comfortably.What are macros?Macros are protein, carbohydrates and fat. They provide energy and help your body work. Here is what the numbers mean when you plan a meal.What do carbs do in your body?Carbohydrates provide energy. Foods such as oats, rice, potatoes, fruit and beans can also bring fiber, vitamins and minerals to your meals.What does fat do in your body?Fat provides energy, essential fatty acids and help absorbing vitamins A, D, E and K. Both the type and amount matter.What does protein do in your body?Protein helps build and repair tissues, including muscle. Your body also uses it to make enzymes, hormones and antibodies.What is a calorie deficit?A calorie deficit means taking in less energy than you use over time. Learn how to estimate one, why weight loss slows and what to monitor.When should you recalculate calories and macros?Recalculate calories and macros after meaningful changes—not every scale fluctuation. Use weight trends, activity and performance to decide when.
Labels and recipes
3Reading a label and doing the math on real food.
How to calculate nutrition for a homemade recipeCalculate calories and macros for a homemade recipe using ingredient totals, cooked yield, and portion weight without confusing raw and cooked entries.How to read a nutrition labelStart with the serving size, then check the nutrients in the amount you will eat. This guide follows the U.S. Nutrition Facts label.Serving size vs. portion size: what is the difference?Learn the difference between a label serving and the portion you eat, and how to calculate calories and nutrients for your actual portion.
Protein and food
2Food-level guides behind the protein numbers.
Find high-protein foodsCompare 25 high-protein foods by protein per serving and per 100 calories, including meat, fish, dairy and plant-based choices.How to build a balanced meal with macrosBuild a balanced meal with protein, carbohydrate, produce and satisfying fat—then adjust portions for cutting, maintenance or bulking.
Trust
8How the site is written, sourced and corrected.
About GetMacrosLearn how GetMacros builds its macro calculators, restaurant nutrition guides and articles, including the data sources and editorial standards.Accessibility at GetMacrosWe want the site to be comfortable to read and use on phones, larger screens and with a keyboard. Tell us when something gets in the way.Corrections and updatesFound a wrong number, unclear explanation or broken tool? Send the page link and what needs checking.Editorial policyHere’s how I choose sources, explain nutrition and fix mistakes on GetMacros.Nutrition sources and calculation methodsCheck the nutrition references and calculation methods behind GetMacros tools, articles and restaurant meal comparisons.Privacy policyGetMacros.net's privacy policy: what data is and isn't collected, how browser preferences and saved meals are stored, and how third-party ad networks use cookies.Contact GetMacrosHave a question, suggestion or correction? Email GetMacros. I read and reply to every email.Terms of useThe terms governing use of GetMacros.net — educational content only, not medical advice, third-party ads, and intellectual property.
Site
3Everything else.
GetMacros BlogExplore practical answers about healthy fast food, protein absorption, diet drinks, creatine and calories versus macros.Healthy fast food. Find your meal.Find healthy fast-food meals from 15 restaurants. Compare calories and protein for weight loss, weight gain or your next meal.Nutrition guides for everyday questionsFind clear answers about calories, protein, carbs, fat and eating out. Browse practical nutrition guides with examples and sources.
Eating out
1Featured guides
5Are diet drinks bad for you?Are diet drinks bad for you? Separate sweetener safety, weight-control evidence and practical drink choices without treating every can as good or bad.Calories vs. macros: what matters more?Calories vs. macros: learn which matters for weight change, muscle, fullness and performance—and how to set priorities without tracking everything.Does creatine cause hair loss?Does creatine cause hair loss? See what the 2009 DHT study found, what the 2025 hair-follicle trial added and what remains uncertain.Healthy fast food: which restaurant fits your goal?Compare real orders for protein, calories, fiber and portion size. The best choice depends on what you want from your next meal.How much protein can your body absorb at once?Your body does not waste protein after 30 grams. Learn the difference between protein absorption, muscle protein synthesis and practical meal distribution.
Nutrients to watch
2How much fiber do you need per day?Fiber helps with digestion and can support heart health. Beans, whole grains, fruit, vegetables, nuts and seeds are practical ways to get more.How much sodium should you have per day?Packaged foods and restaurant meals can contain a lot of sodium. Check the whole portion, then compare options that fit the meal you want.
Training and everyday eating
5How to hit your protein goal on a budgetReach your protein goal on a budget by comparing cost per gram, choosing flexible staples and planning meals that use the whole package.Should you eat the same calories on rest days?You can keep calories the same on rest days or cycle them around training. Compare both approaches while keeping recovery and your weekly goal in view.What to eat after a workoutBuild a practical post-workout meal with protein, carbs and fluids. Learn when recovery timing matters and when your next normal meal is enough.What to eat before a workoutWhat to eat before a workout, from a full meal to a quick snack. Choose carbs, protein and portion size based on timing and stomach comfort.Why did I gain weight overnight?An overnight scale increase is usually not a sudden change in body fat. Learn how food mass, fluid, sodium, carbs and digestion move daily weight.