🥂HOW TO TRACK ALCOHOL🥂
When tracking macros, alcohol might cause a little bit confusing since it doesn’t necessarily have any macros (if we think of liquor.) However, alcohol still has calories and should be taken into account if you decide enjoy it while tracking your macros.
Alcohol calories are different from protein, carbs, and fats. While protein and carbs are 4 calories per gram and fats are 9 calories per gram, alcohol is usually around 7 calories per gram.
One shot (1.5 oz) of liquor is usually around 95-125 calories, a glass of wine (5 oz.) is around 115-130 calories and a glass of beer (12 oz.) is 95-145 calories.
So in order to track a glass of wine that’s 120 calories, we could either take those calories from carbs, fats, or from both. It’s not recommended to use your protein for alcohol as it plays a larger role in fat loss.
To figure out how many carbs or fats we have to use, we have to do some math.
Use carbs: 120 cal/4 cal = 30 grams of carbs
Use fats: 120 cal/9 cal = ~13 grams of fats
So we can either use 30 grams from our daily carbs or 13 grams from our fats to track the glass of wine.
It’s also best to skip fancy cocktails and sugary drinks as those are loaded with extra sugar and can be easily 200-300 calories depending on the size, which would be a significant amount from your daily macros.
Stick to liquor and calorie free mixers and less sweet wines, if you don’t want to harm your progress too much but still want to enjoy your night! 😉🥂
What’s your favorite drink? ⬇️