In-N-Out Macro Calculator

In-N-Out Macro Calculator - Track Your Macronutrients

Our In-N-Out Macro Calculator helps you track and optimize your macronutrient intake from In-N-Out's menu, including their famous secret menu. With options ranging from ultra-low carb to high protein, In-N-Out offers unique flexibility for macro-conscious diners pursuing fitness, bodybuilding, or health goals.

In-N-Out's Macro Advantages

• Secret Menu Flexibility: Protein Style eliminates bun carbs
• Fresh Ingredients: No freezers, fresh beef and produce
• Customization: Easy modifications for specific macro targets
• Quality Protein: Fresh beef provides complete amino acid profiles

In-N-Out Macro Breakdown by Category

High Protein Options

• 4x4 Burger: 65g protein - extreme protein option
• 3x3 Burger: 51g protein - high protein choice
• Double-Double: 37g protein - balanced option
• Protein Style Double-Double: 33g protein, ultra-low carb
• Animal Style burgers: Slight protein increase from special sauce

Ultra-Low Carb Options (Keto-Friendly)

• Protein Style Hamburger: 11g carbs (13g protein, 17g fat)
• Protein Style Cheeseburger: 11g carbs (18g protein, 25g fat)
• Protein Style Double-Double: 11g carbs (33g protein, 39g fat)
• Any burger without bun: Saves 28g carbs from bun elimination

Higher Carb Options

• Regular burgers: 39-43g carbs from buns
• Animal Style (with bun): 43g carbs from bun plus sauce
• French Fries: 54g carbs with minimal protein
• Shakes: 67-77g carbs, mostly from sugar

Secret Menu Macro Transformations

Protein Style Benefits

• Carb Reduction: Eliminates 28g carbs from bun
• Calorie Savings: Reduces calories by ~150
• Fiber Addition: Lettuce wrap adds fiber and nutrients
• Keto Compatibility: Makes any burger keto-friendly

Animal Style Impact

• Carb Addition: Adds ~4g carbs from sauce and onions
• Calorie Increase: Adds ~40 calories
• Flavor Enhancement: Minimal macro impact for big taste improvement
• Sodium Increase: Higher sodium content to consider

Macro-Optimized In-N-Out Meals

Ketogenic Diet Meal

• Protein Style Double-Double (33g protein, 11g carbs, 39g fat)
• Diet Coke (0g protein, 0g carbs, 0g fat)
• Total: 33g protein, 11g carbs, 39g fat
• Ratio: 16% protein, 5% carbs, 79% fat

High Protein, Low Carb Meal

• Protein Style 3x3 (51g protein, 11g carbs, 55g fat)
• Light Fries (7g protein, 54g carbs, 16g fat)
• Iced Tea (0g protein, 1g carbs, 0g fat)
• Total: 58g protein, 66g carbs, 71g fat

Balanced Macro Meal

• Double-Double (37g protein, 39g carbs, 41g fat)
• Regular Fries (7g protein, 54g carbs, 18g fat)
• Diet Drink (0g protein, 0g carbs, 0g fat)
• Total: 44g protein, 93g carbs, 59g fat

Extreme Bulking Meal

• Animal Style 4x4 (65g protein, 43g carbs, 69g fat)
• Animal Style Fries (23g protein, 73g carbs, 42g fat)
• Chocolate Shake (14g protein, 72g carbs, 35g fat)
• Total: 102g protein, 188g carbs, 146g fat

Macro Strategies for Different Goals

Fat Loss Phase

• Strategy: Protein Style burgers to maximize protein, minimize carbs
• Best Options: Protein Style Hamburger or Cheeseburger
• Avoid: Fries, shakes, regular sodas
• Benefits: High satiety from protein, low insulin response

Muscle Building

• Strategy: 3x3 or 4x4 for maximum protein intake
• Add: Fries for carbohydrates and additional calories
• Timing: Post-workout for muscle protein synthesis
• Benefits: High protein for muscle building, adequate calories

Carb Cycling

• High Carb Days: Regular burgers + fries + shake
• Low Carb Days: Protein Style burgers only
• Moderate Days: Regular burger without fries
• Benefits: Metabolic flexibility while enjoying In-N-Out

Fries and Sides Macro Analysis

French Fries Variations

• Regular Fries: 54g carbs, 7g protein, 18g fat
• Well-Done Fries: Slightly higher carbs due to longer cooking
• Light Fries: Slightly lower carbs due to less cooking
• Animal Style Fries: +19g carbs, +16g protein, +24g fat

Animal Style Fries Breakdown

• Base fries: 54g carbs, 7g protein, 18g fat
• Cheese sauce: Adds protein and fat
• Special sauce: Adds carbs and fat
• Grilled onions: Minimal carb addition
• Total transformation: +355 calories, significant macro increases

Beverage Impact on Macros

Zero Macro Beverages

• Diet sodas: 0 calories across all macros
• Coffee: 5 calories, negligible macros
• Iced Tea: 5 calories, 1g carbs
• Strategy: Use these to avoid liquid calories

High Macro Beverages

• Vanilla Shake: 12g protein, 67g carbs, 33g fat
• Chocolate Shake: 14g protein, 72g carbs, 35g fat
• Strawberry Shake: 13g protein, 70g carbs, 34g fat
• Impact: Essentially adds a full meal's worth of macros

Meal Timing and Macro Distribution

Pre-Workout (2-3 hours before)

• Regular Double-Double: Balanced macros for sustained energy
• Avoid Animal Style Fries: Too much fat may slow digestion
• Include carbs for glycogen replenishment

Post-Workout (within 2 hours)

• 3x3 or 4x4: Maximum protein for muscle protein synthesis
• Add fries: Carbs for glycogen replenishment
• Consider shake: Quick carbs and additional protein

Evening/Rest Day

• Protein Style options: Lower carbs for evening meals
• Focus on protein and fat: More stable blood sugar
• Avoid high-carb shakes before bed

Macro Cycling with In-N-Out

Weekly Structure Example

• Monday (Low Carb): Protein Style Double-Double
• Wednesday (Moderate): Regular Cheeseburger
• Friday (High Carb): Double-Double + Fries + Shake
• Benefits: Metabolic flexibility while enjoying variety

Advanced Macro Strategies

Protein Maximization

• Order 4x4 for 65g protein in one item
• Add extra patties to any burger
• Combine burger + Animal Style Fries for protein boost
• Consider ordering multiple smaller items vs. one large

Carb Minimization

• Always choose Protein Style
• Skip fries and shakes
• Stick to diet beverages
• Can achieve under 15g carbs for entire meal

Flexible Dieting Integration

• Daily Approach: Fit In-N-Out into daily macro targets
• Weekly Balance: Use higher-calorie days strategically
• Social Eating: Enjoy the experience while tracking
• 80/20 Rule: 80% whole foods, 20% flexible choices

Common In-N-Out Macro Mistakes

• Forgetting Secret Menu Benefits: Missing Protein Style advantages
• Underestimating Animal Style: Significant calorie additions
• Ignoring Shake Impact: 590+ calories can derail daily goals
• Not Planning Ahead: Impulse orders don't fit macro targets

Note: This calculator helps optimize your macro intake from In-N-Out's unique menu options. For personalized macro targets or medical dietary needs, consult with a registered dietitian or healthcare professional.