When it comes to calories, alcohol has 7 calories per 1 gram. This is very dense especially compared to the main macronutrients:
1 gram of carbohydrate = 4 calories
1 gram of protein = 4 calories
1 gram of fat = 9 calories
1 gram of pure alcohol = 7 calories
To track alcohol, we will be allocating these calories to carbs and/or fats. Never substitute alcohol for protein (because that’s just cheating). IMPORTANT: If you are using a “mix” in your drink that has carbs or fat in it track that first. Then with the calories left over from the alcohol, do the math:
Track as carb: Take the total amount of calories in your alcoholic beverage and divide by 4.
Track as fat: Take the total amount of calories in your alcoholic beverage and divide by 9.
Or split between the two.
Example: if a drink has 200 calories you could track as:
Carbs 200/4 = 50 grams of carbs
Fats 200/9= 22.2 grams of fat
Both 100/4= 25 grams of carbs + 100/9= 11.1 grams of fats
Since I drink vodka soda, I track as follows: one vodka shot is 72 calories = 8.2g carbs and 3.8g fat
Also note: I rarely drink, just on vacations and special occasions. This is not to be recommended on a daily basis - balance.
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