Daily snapshot

2,480

/ 3,190 kcal

Today’s nutrition

Muscle Gain fueling, one glance.

Calories, macros, meals, and recipe decisions tuned to your current training block.

Goal

Muscle Gain

Body type

Mesomorph

BF% estimate

Estimated

Diet style

Balanced

100%

Protein

182 / 180 g

61%

Carbs

250 / 411 g

80%

Fats

74 / 92 g

64%

Fiber

29 / 45 g

Body signal

Mesomorph

Subtle glow follows the macro category you’re pushing hardest today.

Today’s targets

Today’s Targets - Muscle Gain

Balanced

Personalize calories and macro bias around your current body shape, appetite, and training goal.

Goal

Muscle Gain

Workout Plan

Body type

Mesomorph

Current BF% estimate: Estimated

Daily calories

3,190 kcal

Built from your weight, goal, and activity load.

Diet style

Balanced

PrimeMode uses this bias when surfacing meals and recipes.

Recipe recommendations

Recipes matched to your macros & goal

Matches your goal: +92%🍽️

Smoky chicken burrito bowl

15 min • 42g protein

Calories482 / 500
Protein42 / 45
High ProteinQuick
Matches your goal: +88%🍽️

Greek yogurt power parfait

10 min • 35g protein

Calories398 / 500
Protein35 / 45
Under 500kcalQuick
Matches your goal: +85%🍽️

Teriyaki salmon rice tray

18 min • 39g protein

Calories536 / 500
Protein39 / 45
Muscle GainOmega-3
Matches your goal: +90%🍽️

Lean bulk recovery pasta

20 min • 44g protein

Calories612 / 500
Protein44 / 45
Carb SupportPost-Workout

Today’s meals log

Meals and quick adds

Drag cards to reorder. Swipe left on touch devices or tap delete to remove a meal block.

4 active meal cards

Breakfast

07:30

620 kcal logged

🥣

Protein oats

1 bowl • 340 kcal

🫐

Blueberries

120 g • 70 kcal

🍳

Egg scramble

3 eggs • 210 kcal

Quick add

Macro breakdown

Protein42 / 45
Carbs68 / 103
Fats18 / 23

Lunch

12:15

710 kcal logged

🍗

Chicken breast

180 g • 290 kcal

🍚

Jasmine rice

250 g • 320 kcal

🥦

Broccoli

1 cup • 100 kcal

Quick add

Macro breakdown

Protein54 / 45
Carbs72 / 103
Fats22 / 23

Dinner

18:45

820 kcal logged

🥩

Lean beef mince

200 g • 360 kcal

🥔

Potatoes

320 g • 280 kcal

🥕

Roasted veg

1 tray • 180 kcal

Quick add

Macro breakdown

Protein58 / 45
Carbs84 / 103
Fats24 / 23

Snacks

21:10

330 kcal logged

🥛

Skyr cup

1 serving • 150 kcal

🍌

Banana

1 medium • 110 kcal

🥜

Almonds

20 g • 70 kcal

Quick add

Macro breakdown

Protein28 / 45
Carbs26 / 103
Fats10 / 23

Calorie trend

Glowing daily intake trend against your current target.

7 day
MonTueWedThuFriSatSun

Average intake

3120 kcal

You’re staying close enough to target to keep the current phase productive.

Logging streak

11 days

Consistency is high, which makes calorie adjustments easier to trust.

Protein compliance

89%

Protein is the strongest trend right now. Carbs are the easiest place to push up.

Recovery note

Strong

Meal timing and hydration are lined up well with the current training block.

Body shape progress

Current silhouette against your current goal trajectory.

shape signal

Current

Goal track

Quick actions