Tracking Macros: How to Track Alcohol

It’s summer and that means BBQs, get-togethers, and for some, day drinking. How does this impact your goals? How do you calculate the macros in alcohol? Let’s dive in and talk about how to track alcohol and how to stay in line with your goals.

Alcohol doesn’t quite fit the normal macronutrient numbers. Whereas protein + Carbs = 4 calories/gram and fat = 9 calories/gram, alcohol contains 7 calories/gram. It doesn’t fit neatly into either category so we need to do a little math to get us there. The easiest way to track alcohol is to count it as carbs or fats. You can track as both and I’ll show you how to do that as well.

You can look up the average calories in each drink to do the math. MyFitness Pal has some accurate options for tracking alcohol as carbs, fats, or both, just make sure you double-check that math.

The beauty of macro counting is that you can fill your macros however you would like. That being said, filling your carbs and fats with alcohol is not a great idea and the drinks add up quickly. With that in mind, plan your drinks ahead of time before going out so that you don’t go overboard. I would even plan for an extra drink if you know you could be tempted just so you have a safety net. Have a non-alcoholic drink between each drink to help you stay hydrated. I like to have club soda with lemon or lime so that I still have something bubbly and flavorful to sip on.