Nutrition
Hybrid Athlete Macro Split
Protein, carb and fat targets for athletes who run and lift in the same week, with separate training-day and rest-day macros.
Result
Training-day macros
Grams of protein, carbs and fat on a training day.
Training day (5 a week)
- Protein: 150 g (2 g/kg)
- Carbs: 413 g (5.5 g/kg)
- Fat: 68 g (0.9 g/kg)
- Calories: 2,864 kcal
Rest day (2 a week)
- Protein: 150 g (2 g/kg)
- Carbs: 300 g (4 g/kg)
- Fat: 75 g (1 g/kg)
- Calories: 2,475 kcal
The formula, worked through
- Formula Hybrid Athlete Macro Split Formula
Hybrid macro split: protein 2.0-2.2 g/kg, carbs 6-8 g/kg endurance day / 4-5 g/kg lift day, fat 0.8-1.0 g/kg. Roberts 2023. Fuels both strength and endurance demand.
- Formula Hybrid Training Planner Formula
Hybrid weekly plan: 2-3 strength + 3-4 endurance + 1-2 mobility. Schoenfeld/Roberts 2023 framework. AM cardio + PM strength, ≥6h separation, polarized intensity.
- Formula Concurrent Training Interference Formula
Computes the hypertrophy penalty from concurrent cardio plus strength training: cardio above 3 sessions per week cuts muscle gain roughly 10-15%.
Related calculators
- Nutrition TDEE Calculator
Estimate your daily energy expenditure with Mifflin-St Jeor + activity factors.
- Nutrition Macro Calculator
Convert calorie targets into protein, carbs, and fat grams for your goal.
- Nutrition Protein Intake Calculator
Get daily protein targets based on training level and goal.
- Nutrition Intermittent Fasting Window Planner
Plan protocol-based eating and fasting windows with a 24-hour timeline and 5:2 day picker.
Articles
- 11 min read Carb Periodization for Hybrid Athletes
Hybrid athletes need different carbs on lift days vs run days. The g/kg math, fueling-window logic, and mode-by-mode periodization.
- 11 min read Hybrid Athlete Macro Splits
Hybrid athlete macros: the split between strength and endurance days, periodised carbs around hard sessions, and protein scaling for two-stress training.
- 7 min read Concurrent Training Interference: 4 Lifts, 35km Running, 1 Rest Day
Concurrent training interference from 4 lifts + 35 km running: strength -16.3%, hypertrophy -21.5%, power -31.5%, plus the split rule that fixes it.
By goal
Use it from code
The same calculation as a JavaScript module you can import. It runs where you import it, with no request, key or rate limit.
import { compute } from "https://aifithub.io/engines/hybrid-athlete-macro-split.js";Input and output contract, TypeScript types and the guide for agents.