How to Track Alcohol When Macro Counting
I get so many questions about how to appropriately track alcohol while macro-counting. While I encourage you to avoid alcohol, especially during my challenges, I understand it is a part of life! I enjoy a glass of wine or an espresso martini every now and then, and it is helpful to know how to accurately track your beverages. Alcohol is its own macronutrient, but for our purposes, it is tracked as a carb, fat or combination of both. To calculate macronutrients for alcohol, we need to know how many calories it contains.
To find this information, you can use the nutritional information listed on the label of beverage (if there is one), my generic chart below, or you can usually find it on Google!
To Count Your Alcohol as a Carbohydrate:
Use the total number of calories in a drink divided by 4.
Example: 5 ounces of Red Zinfandel = 132 calories 132 calories/4 = 33g Carbs
To Count Your Alcohol as a Fat:
Use the total number of calories in a drink divided by 9.
Example: 5 ounces of Red Zinfandel = 132 calories 132 calories/9 = 15g Fat
To Count Your Alcohol as both a Carbohydrate and a Fat:
Use a portion of the total number of calories in a drink divided by 4, then use the remainder of the total number of calories in a drink divided by 9.
Example: 5 ounces of Red Zinfandel = 132 calories 66 calories/4 = 16.5g Carbs 66 calories/9 = 7g Fat
Why we use the formula:
Alcohol is technically its own macronutrient and contains 7 calories per gram but because it is not essential for survival, it is not typically mentioned with the other macros: protein, fat, and carbs.
It’s important to keep in mind that alcohol has value as energy, but no nutritional value such as vitamins, minerals, or fiber. When the body senses alcohol present, it stops everything it’s doing (like fat burning) and concentrates on getting the alcohol out of the system.
When trying to decide between using the formula or the nutrition label, always use the formula.
Why you won’t see a nutrition label on most alcoholic beverages:
Alcoholic beverages aren’t regulated by the FDA, but rather the Alcohol and Tobacco Tax and Trade Bureau (TTB). This agency doesn’t require nutritional labeling, leaving it up to the company. Many alcoholic beverages contain a very high calorie content which is why only some alcoholic beverages like light beers show nutritional facts.
