How to Track Alcohol

It’s the 4th of July and you’re getting ready to head to a party. But, you’re worried about derailing your diet because you aren’t sure how to track your favorite summer cocktail or beer. Fear not! Alcohol can be tracked just like tha

t hot dog and bun you’re planning on eating.

How? Let me tell you!

Alcohol = 7 calories per gram

Fun Fact: Alcohol is a macronutrient. However, since it isn’t an essential macronutrient most tracking apps don’t include it.

The easiest way to track calories from alcohol is to track it as a carbohydrate or fat. A carbohydrate = 4 calories per gram. A fat = 9 calories per gram.

For instance, A Michelob Ulta has 95 calories.

To track:

Carbohydrate: 95 ÷ 4 = 24 grams

Fat: 95 ÷ 9 = 11 grams

OR you can split it up: 95 ÷ 2 = 47.5 grams

47.5 ÷ 4 = 12 grams of carbohydrates

47.5 ÷ 9 = 5 grams of fat

Simply open up MyFitnessPal and search “fat” or “carb” and enter the allotted amount of grams. That’s it! Easy enough right? Not quite.

Don’t forget to account for the other ingredients in your drink of choice. The drink you opt for may have additional calories to account for such as mixers. When ordering or making a drink, stick to options such as diet soda and 0 calories fizzy waters. Cocktails at a bar can often be loaded with additional sugar and carbs which can add up quickly. Be aware of what you’re ordering.

Not sure how many calories are in your class of wine of beer? Check out these links:

Calories in Popular Beers

Calories in Wine

Calories in Popular Cocktails

Calories in Liquor

If you need some low calorie drink options, check out my Top 10 Diet Friendly Drinks:

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