The Sporty Blog
Clear, practical answers about calories, protein and eating for your goal.
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.
How Fast Can You Safely Lose Weight? A Realistic Pace
A safe, sustainable pace is about 0.5–1 kg (1–2 lb) a week. See what that means in calories, why the first week is faster and when to slow down.
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.