The Sporty Blog
Clear, practical answers about calories, protein and eating for your goal.
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.
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.