Calculate calories, alcohol units, sugar content and time to clear from your body. Compare to NHS low-risk drinking guidelines.
Alcohol Calorie Facts and Health Guide
Why Alcohol is Calorically Dense
Alcohol (ethanol) contains 7 kcal per gram - nearly double the energy content of carbohydrates or protein (4 kcal/g) and close to fat (9 kcal/g). Unlike nutrients, alcohol provides no vitamins, minerals, or useful energy substrates. Most alcoholic drinks also contain sugars and carbohydrates from their base ingredients (grains, grapes, apples), adding further calories beyond just the alcohol content.
NHS Low-Risk Drinking Guidelines 2026
NHS guideline: No more than 14 units per week for both men and women. Spread over 3 or more days - do not save units for a single session. Have at least 2 alcohol-free days per week. 14 units equals approximately 6 pints of average strength beer, or 10 small glasses of wine, or 14 single shots of spirit.
Calorie Equivalence: Surprising Comparisons
- Bottle of wine (570 kcal) ≈ Same as eating a Big Mac plus large fries
- Pint of premium lager (227 kcal) ≈ Same as a Greggs sausage roll
- 6 pints of lager over an evening (≈1,300 kcal) ≈ Full day's calories for many people
- G&T (97 kcal) ≈ 2 plain biscuits - one of the lower calorie drink options
- WKD Blue (228 kcal) ≈ A bag of crisps plus a chocolate biscuit
The Hangover Calorie Effect
Alcohol doesn't just add calories while drinking. The "hangover munchies" are well-documented. A study found people consume an average of 2,051 extra calories the day after heavy drinking - predominantly from fatty, salty, high-calorie comfort foods. Alcohol disrupts sleep, increasing the hunger hormone ghrelin and reducing leptin (the satiety hormone), making overeating the day after almost inevitable.
How Alcohol Affects Fat Loss
The liver prioritises metabolising alcohol above all other functions, including fat burning. When alcohol is present, fat oxidation is almost completely suppressed. This means that while alcohol is being processed (several hours after drinking), your body burns almost no fat at all. Combined with the calorie content of the drinks themselves and the poor food choices that often follow, alcohol is one of the biggest obstacles to fat loss.
Alcohol-Free Alternatives (Low Calorie)
| Alternative | Calories (serve) | Units | Notes |
|---|
| Sparkling water with lime | 2 kcal | 0 | Best option |
| 0% beer (330ml) | 50-80 kcal | 0 | Good pub swap |
| 0% wine (125ml) | 35-55 kcal | 0 | Improving quality |
| Kombucha (330ml) | 40-70 kcal | trace (<0.5%) | Probiotic benefits |
| Diet tonic + elderflower | 5-15 kcal | 0 | Pub-friendly |
| Virgin mojito | 80-120 kcal | 0 | Includes sugar |
Frequently Asked Questions
How many calories are in a pint of lager?
A pint (568ml) of standard lager (4% ABV) contains approximately 182 kcal. Premium lagers at 5% ABV contain around 227 kcal per pint. Craft beers can range from 200-350 kcal per pint depending on style and strength. Low-alcohol options (under 1.2% ABV) contain approximately 50-80 kcal per pint.
How many units are in a bottle of wine?
A standard 750ml bottle of wine at 13% ABV contains approximately 9.75 units of alcohol. The formula is: (volume ml × ABV%) ÷ 1,000. A large 250ml glass of wine (13%) contains 3.25 units. The NHS recommends no more than 14 units per week, so drinking a bottle of wine plus a couple of glasses in a week exceeds safe guidelines.
How many calories are in a glass of wine?
A standard 175ml glass of wine (12-13% ABV) contains approximately 125-133 kcal. A large 250ml pub glass contains around 180-190 kcal. A full 750ml bottle contains approximately 560-600 kcal - similar to a substantial meal. White wine, red wine and rosé are broadly similar in calories; sweet wines and dessert wines are higher due to residual sugar.
What is 1 unit of alcohol in the UK?
One UK unit equals 10ml (8g) of pure alcohol. You can calculate units as: (volume ml × ABV%) ÷ 1,000. A 25ml shot of 40% spirit = 1 unit. A 175ml glass of 12% wine = 2.1 units. A pint (568ml) of 4% lager = 2.3 units. A can (440ml) of 5% lager = 2.2 units.
How long does alcohol stay in your system?
The liver processes approximately 1 unit of alcohol per hour for most adults, regardless of coffee, food, or exercise. This rate varies by individual factors including weight, sex, age, and genetics. A pint of lager (2.3 units) takes about 2-3 hours to clear. Time is the only reliable method to sober up - always allow sufficient time before driving.
How many calories would I save doing Dry January?
It depends on your normal intake. Someone drinking 14 units/week as standard wine glasses (2.3 units each) consumes roughly 7 glasses/week = 931 kcal/week = 3,724 kcal/month. That's roughly equivalent to 1 pound of body fat per month saved from alcohol alone. Use our Dry January calculator above to calculate your specific savings.
Why does alcohol make you gain weight?
Alcohol contributes to weight gain through multiple mechanisms: it provides 7 kcal/g energy with no nutritional value, it suppresses fat burning while the liver processes it, it reduces sleep quality which increases hunger hormones, it lowers inhibitions leading to poor food choices, and the hangover increases cravings for high-calorie comfort foods. Many people consuming "just" 14 units per week are adding 700-1,000+ empty calories to their diet weekly.