Hybrid Calorie & Macro Calculator
Generic calculators assume you only lift, or only run. This one is built for the athlete doing both — enough protein to hold muscle, enough carbs to fuel the miles.
*Mifflin-St Jeor BMR × training load, protein at ~2 g/kg, fat at ~0.9 g/kg, carbs filling the rest. A starting point — track your weight for two weeks and nudge calories ±10%.
Fuel the plan you're actually running
Macros work best against a real training week. The free assessment builds the running + lifting plan these numbers are meant to feed.
Find your Hybrid Level →Common questions
How many calories does a hybrid athlete need?
More than a pure lifter and often more than a pure runner, because you're paying for both adaptations. This calculator starts from your Mifflin-St Jeor BMR, multiplies by your real training load, then adjusts for your goal. Most hybrid athletes training 5–6 days a week land somewhere between 2,600 and 3,400 calories.
How much protein if I run and lift?
Around 1.6–2.2 g per kg of bodyweight; this tool uses 2.0 g/kg as a robust default. High running volume raises protein needs slightly because you're repairing more tissue and burning some for fuel, so erring toward the top of the range protects muscle better than under-eating it.
Should I eat more carbs on hybrid training?
Yes — carbs are the fuel that lets you run hard and still lift with intent. That's why this calculator sets protein and fat first, then pours the remaining calories into carbohydrate. On your hardest running or double days, deliberately eat more carbs; on rest days you can pull them back.