March 02, 2021 2 min read

By Briana Owen of

No alcohol has zero calories or zero carbs.

There is a lot of misinformation being thrown around about tracking alcohol macros so what's the deal?

**Just an FYI** If you use My Fitness Pal, anyone can make an entry, even an inaccurate one.

Alcohol absolutely has calories but it is unlike any of the other macronutrients in that it has 7 calories per gram where protein and carbs have 4 and fat has 9 calories per gram. What I want to teach you is how to convert those calories into something you can track.

Here is what we do: I take the calorie amount for 1 drink which is roughly around 150-200 calories (per 1oz pour of spirit or 5oz glass of wine) and I look at my day and see where I have more room to take from (normally its carbs for me but some people are on a high fat diet and in that case I would take from fats).

So in my example, I would take 120 calories and divide it by 4 (the number of calories in a g of carbs) and get my carb number which would be 30g carbs.

I then subtract that from my total amount of carbs for the day and just know at the end of the day if I want that cocktail, its worth about 30g carbs. Another way to put it in the actual app (My Fitness Pal) is to use the quick add feature and enter it as 0 protein, 30 carbs and 0 fat.

Refer to this average calorie breakdown for your favorite drinks:

  • Beer: 12 oz. = 153 calories
  • Light beer: 12 oz. = 103 calories
  • Hard cider: 12 oz. = 199 calories
  • Red wine: 5 oz. = 125 calories
  • White wine: 5 oz. = 121 calories
  • Champagne: 5 oz. = 105 calories
  • Vodka (80 proof): 1.5 oz. = 97 calories
  • Tequila (80 proof): 1.5 oz. = 97 calories
  • Whiskey (80 proof): 1.5 oz. = 97 calories
  • Gin (80 proof) & tonic: 8 oz. = 216 calories
  • Rum (80 proof) & Coke: 8 oz. = 271 calories
  • Martini: 3 oz. = 179 calories
  • Manhattan: 3 oz. = 189 calories
  • Cosmopolitan: 3 oz. = 157 calories
  • Piña colada: 4.5 oz. = 245 calories
  • Daiquiri: 4.5 oz. = 252 calories
  • Margarita: 4.5 oz. = 189 calories


Briana Owen, IHP, PT, NS 

Briana Owen is a Holistic Health and Nutrition Specialist for a global wellness company, Nrish. Her philosophies and teachings have been responsible for 1,000s of health based transformations and she continues to help pave the way in the natural health space. As a trusted holistic specialist, she is certified as an integrative health practitioner and runs functional lab analysis to help women and men of all ages find the root cause of health symptoms. Through her passion to help others live their happiest and healthiest version of themselves, Briana focuses heavily on sharing holistic and integrative health practices for re-balancing hormones, reducing toxicity in the body and optimizing gut health.

Justin Cross
Justin Cross

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