How to: Find the Right Calories for Hybrid Training

As a hybrid athlete, balancing strength and endurance requires a smart, adaptable nutrition plan tailored to your goals. Whether you’re training for a race, chasing PRs in the gym, or both, fueling your body properly is non-negotiable. In this article, I’ll walk you through setting up a step-by-step nutrition plan for hybrid training, from calculating your caloric needs to understanding macronutrients.

Step 1: Find Your Maintenance Calories

Example Set-Up for Maintenance Calories

Start by determining how many calories your body needs to maintain its current weight. Use my free calorie Hybrid Nutrition calculator HERE to get an estimate. Note* RPE is the rate of perceived effort for you runs. Use an average of all the runs for the week.

Step 2: Set Your Goal

Next, decide what you want to achieve:

• Gain weight (build muscle)

• Maintain weight (sustain performance)

• Lose weight (improve body composition)

Step 3: Use These Numbers as Your Baseline

Think of these calorie numbers as your starting point. They aren’t set in stone, and your body’s response to training and nutrition will guide adjustments.

Step 4: Track Your Intake Accurately

For two weeks, log everything you eat and drink as accurately as possible. Apps like MyFitnessPal or Cronometer make tracking simple. Focus on consistency and honesty—you can’t adjust what you don’t measure.

Step 5: Evaluate Progress and Adjust Calories

After two weeks, evaluate your progress:

• If your weight isn’t moving toward your goal, adjust your calories by 200 per day (up or down).

• Repeat this process every two weeks until your weight aligns with your goal or stabilizes where you want it.

Consistency is key—small, sustainable changes yield the best long-term results.

Macronutrient Breakdown

Hybrid athletes rely heavily on carbohydrates for energy. Carbs fuel endurance workouts and support recovery while sparing protein for muscle repair and growth. A typical macro breakdown for hybrid training looks like this:

• 50% of calories from carbs

• 25% of calories from protein

• 25% of calories from fats

Here’s an example for an average hybrid athlete:

Male (2,500 calories/day):

• Carbs: 1,250 calories (312g)

• Protein: 625 calories (156g)

• Fats: 625 calories (69g)

Female (2,000 calories/day):

• Carbs: 1,000 calories (250g)

• Protein: 500 calories (125g)

• Fats: 500 calories (56g)

Sample Meals to Hit Your Macro Goals

Here’s how a day might look for a 2,500-calorie plan:

Breakfast:

• 2 slices of whole-grain toast with avocado

• 3 scrambled eggs

• 1 cup of fruit (e.g., berries or banana)

Lunch:

• Grilled chicken wrap with quinoa and veggies

• 1 tbsp olive oil-based dressing

• Side of sweet potato fries

Dinner:

• Salmon fillet

• 1 cup of brown rice

• Steamed broccoli and carrots

Snacks:

• Greek yogurt with honey and granola + Choice of Protein Powder

• A handful of almonds

Creating your own nutrition plan for hybrid training doesn’t have to be complicated. By finding your maintenance calories, setting clear goals, and tracking your intake, you can fuel your body for peak performance. Adjust as needed, prioritize carbs, and remember: consistency beats perfection.