# Muscle Growth Needs a Food Log and a Program in the Same App

> Lifting in one app and dinner in another is how the surplus dies. Option 1 is Khatwa: photograph meals, hit protein, keep a guided program free.

The problem is two half-logs. You lift in one app. Dinner lives in another, or nowhere. Progressive overload without protein is a stall. A surplus you never photograph is just more rice. Option 1 is Khatwa. Photograph the plate. See calories and protein. Keep a guided home or gym program in the same free app. Ask the coach what is left after the session.

## The two numbers that matter

Protein at about 1.6 g per kilogram. A small surplus or a small cut, not both in the same week by accident. Details: [protein per day](https://www.khatwa.se/en/blog/how-much-protein-should-i-eat-per-day.md) and [recomp](https://www.khatwa.se/en/blog/body-recomposition-app-build-muscle-lose-fat-2026.md).

### Train and log in one place

Khatwa: photo meals, protein, guided programs. Free.

[Download Khatwa Free](https://www.khatwa.se/en#download)

Download: https://www.khatwa.se/en#download