Alcohol calculator

Alcohol has calories but no protein, carbs, or fat of its own. So you count its calories against your carbs, your fat, or both. Carbs that are actually in the drink, like the sugar in a mixer, always count as carbs. The calculator does that split for you.

Pure alcohol has about 7 calories per gram. That's more than carbs or protein, and a little less than fat. A drink's total calories depend on how strong it is, how big the pour is, and what's mixed into it.

There's about 125 calories in a 5 oz pour of red wine and about 120 for white or rosé. A 5 oz glass of brut champagne or prosecco is about 105, and a large 9 oz pour is about 220.

A 12 oz regular beer is about 150 calories, and a light beer is closer to 100. Craft beers and IPAs are often stronger, so they can easily be 200 or more.

In the US, a standard drink has about 14 g of pure alcohol. That's a 12 oz beer at 5%, a 5 oz glass of wine at 12%, or a 1.5 oz shot of 80-proof spirits.

Yes, as long as the drinks fit into your daily calories. Plan them ahead instead of adding them on top of your normal meals, and keep your protein target the same.

Protein is what helps you keep muscle, and you need the exact same amount on days you drink. Taking alcohol out of your carbs and fat protects that protein goal.

Splitting it 50/50 works well for most people. If your day is already low in carbs, take it from fat. If you'd rather keep your fat allowance for food, take it from carbs. For example, one 5 oz red wine (about 125 kcal) is about 31 g carbs if taken from carbs; about 4 g carbs and 12 g fat if taken from fat; or about 18 g carbs and 6 g fat split 50/50.

Yes. You'll find tabs for wine, beer, cocktails, spirits, seltzers, and mixers.

Yes. Use the "Your own" tab and enter the drink's size, ABV, and carbs.

They're typical averages. Real drinks vary depending on the brand, how strong they are, and how heavy the bartender's pour is. Check the label when you can, and choose the bigger size if you're not sure.