The Sporty Blog
Clear, practical answers about calories, protein and eating for your goal.
The 15 Lowest-Calorie Turkish Dishes, Ranked
From cacık at 120 kcal to mücver at 300 kcal: the 15 lightest Turkish dishes in the Sporty catalog, with protein and tips to turn them into meals.
TDEE Explained: What Your Maintenance Number Means
TDEE is the calories you burn in a day: resting metabolism, digestion and activity. How it is calculated, how accurate it is and what new research shows.
Sugar: Daily Limits and Hidden Sources
WHO says free sugars under 10% of calories, ideally 25 g. One can of cola has about 37 g. See hidden sources, the new US rules and sweetener advice.
Portion Sizes Without a Scale: Hand Guide
Measure portions without a scale: a palm is about 80 g cooked meat, a fist about 1 cup, a handful of nuts 30 g. Official TÜBER measures with calories.
Liquid Calories: Drinks That Add Up
A can of cola has about 140 kcal and 35 g sugar. USDA numbers for cola, juice, lattes, smoothies, tea and beer, plus what the 2026 guidelines say.
Light Turkish Soups and Their Calories
Every Turkish soup in our catalog is 260 kcal or less. Calories and protein for lentil, ezogelin, yayla and chicken soup, plus how soup helps you eat less.
Late-Night Eating and Weight: Facts vs Myths
Does eating late make you gain weight? Same-calorie trials show similar weight loss, but late meals can raise hunger. What the science says.
Kebab Calories: Which Kebab Is Lightest?
Chicken shish is the lightest kebab at about 380 kcal; İskender is 720 kcal, nearly double. Calories, protein and lighter plate ideas for 6 kebabs.
Intermittent Fasting and Calories: What Matters
Does intermittent fasting beat calorie counting? A 2025 BMJ analysis of 99 trials and a 2026 Cochrane review say results are similar.
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.