Hybrid Athlete Protein Calculator
How much protein do you need when you run and lift? Get your daily grams and per-meal target — tuned for hybrid training, not a single sport.
*Evidence-based ranges (1.6–2.2 g/kg) for athletes who run and lift. A guide, not medical advice — individual needs vary.
Turn your numbers into a plan
Free 2-minute assessment — an estimated VO₂max, a hybrid-level score, and a plan built for running and lifting, with fueling that matches.
Find your Hybrid Level →Common questions
How much protein does a hybrid athlete need?
1.6–2.2 g/kg per day — about 120–165 g at 75 kg. High end (2.0–2.2) in a deficit or high volume; 1.6–1.8 on easy weeks.
How much protein per meal?
Roughly 0.3–0.4 g/kg per meal (about 20–40 g) across 3–4 meals — synthesis plateaus per dose, so spread it out.
Plant-based — do I need more?
Yes, ~10–20% more total, leaning on leucine-rich soy, legumes and blends. This tool adds that when you pick plant-based.
Is more always better?
No — past ~2.2 g/kg the extra barely helps; spend those calories on carbs to fuel your training instead.