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

Protein / day

150g

Carbs, training day

413g

Carbs, rest day

300g

Fat, daily average

70g

Calories, weekly average

2,753kcal

Lean mass

61.5 kg

Protein per kg of lean mass

2.44g/kg

Training-day macros

Grams of protein, carbs and fat on a training day.

Training day grams

631

Protein

150 g

Carbs

413 g

Fat

68 g

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

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

The formula, worked through

Formula Hybrid Training Planner Formula
Hybrid training planner formula: run days from weekly distance (2-5), lifts placed by goal, hard runs on run-only days, interference warnings and a load score.

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.

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All articles

Use it from an agent or code

Any agent can run this calculator by URL: put the inputs in the query string and get JSON back, with the inputs that used defaults and a line to cite (add format=md for markdown). MCP clients reach it through https://aifithub.io/mcp.

https://aifithub.io/api/run/hybrid-athlete-macro-split?weight_kg=75&body_fat_pct=18&run_volume_km_week=35&lift_sessions_week=3&training_days=5

In code, import the same module; it runs where you import it, with no request or key.

import { compute } from "https://aifithub.io/engines/hybrid-athlete-macro-split.js";

Input and output contract, TypeScript types and the guide for agents.

Your numbers