The Sporty Blog
Clear, practical answers about calories, protein and eating for your goal.
How Much Water Should You Drink per Day?
EFSA says about 2.0 L a day for women and 2.5 L for men, food included. Why '8 glasses' isn't a rule, what counts, and how to check you drink enough.
How Many Steps a Day Help With Weight Loss?
A 2025 Lancet meta-analysis links about 7,000 steps a day to a 47% lower death risk. Here is what steps really do for weight loss, with numbers.
Healthy Snacks Under 200 Calories: 15 Ideas
15 healthy snacks under 200 calories with USDA-based numbers, the most protein per calorie, and how to fit snacks into your daily target.
Fiber: How Much You Need and Where to Get It
Adults need at least 25 g of fibre a day, yet most eat far less. See the Lancet evidence, the top USDA fibre foods and a 30 g day you can copy.
Eggs: Nutrition Facts and How Many to Eat
A large egg has 72 kcal and 6.3 g protein. A 1.7-million-person meta-analysis found one egg a day isn't linked to heart disease. Facts and limits.
Döner vs Burger vs Pizza: Which Has the Most Calories?
The burger is highest at 640 kcal; döner and pizza tie at 560, but the döner has 15 g more protein. Full comparison, plus the salt nobody counts.
Calories in Alcohol: Beer, Wine and Rakı
Alcohol has 7 kcal per gram. USDA calories for beer, wine, rakı, spirits and cocktails per serving, plus WHO's position that no level is safe.
10 Turkish Dishes With the Most Protein per Calorie
Chicken shish gives 12.1 g of protein per 100 kcal, and cacık ties with Adana kebab. The top 10 Turkish dishes by protein density, with the maths.
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.
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.