SportyThe Sporty Blog
Clear, practical answers about calories, protein and eating for your goal.
What to Eat With 500 Calories Left: Dinner Ideas
How to plan a filling dinner within about 500 kcal while hitting your protein: macro split, dishes under 500 kcal and restaurant tips.
Read →Turkish Food Calories: Kebab, Mantı, Lahmacun and More
Calories, protein, carbs and fat in popular Turkish dishes, plus portion terms, oil in zeytinyağlı dishes, bread and lighter swaps.
Macros Explained: Protein, Carbs and Fat Made Simple
Macros are protein, carbs and fat. Protein and carbs give 4 kcal/g, fat 9 kcal/g. Learn the healthy ranges and how to turn calories into macro grams.
How Much Protein Per Day Do You Really Need?
Adults need at least 0.8 g of protein per kg a day; active people do best on 1.4–2.0 g/kg. See the numbers for 70 kg and a 126 g example day.
How Many Calories Should I Eat to Lose Weight?
Find your weight-loss calories: estimate maintenance with Mifflin-St Jeor, subtract about 500 kcal, and stay above safe minimums. Worked example inside.
High-Protein Breakfast Ideas (20–30 g Protein)
High-protein breakfast ideas with calories and protein per serving, from menemen and çılbır to cottage cheese bowls, plus how much protein to aim for.
What Is a Calorie Deficit? How It Works for Weight Loss
A calorie deficit means eating fewer calories than you burn. Learn how big it should be, why ~500 kcal a day is a common start, and what it looks like.
AI Photo Calorie Counting: How Accurate Is It?
How AI estimates calories from a food photo, where it is reliable, where it misses (oil, sauces, mixed dishes) and how to get better results.