Free Tool from Honor Your Nutrition

Alcohol Macro
Calculator

Convert any drink into the carbs and fats you actually log in your tracker. No math, no guessing — just accurate macros in seconds.

Calculate Your Macros

Track your alcohol intake accurately.

50/50 Split
More Carbs More Fats

How to Track Alcohol Macros

1. Find the Calories

Look up the total calories in your drink. Remember, alcohol has 7 calories per gram.

2. Choose Your Split

Decide if you want to "spend" your daily Carbs or Fats on this drink.

3. Log It

Use the calculator to get the exact grams. Enter these into your tracking app.

Macro-Friendly Cheat Sheet

Drink Serving Calories Macro Cost (Carbs/Fats)
Vodka / Gin / Tequila 1.5 oz 96 24g C / 11g F
Whiskey / Bourbon 1.5 oz 105 26g C / 12g F
Light Beer 12 oz 95–110 25g C / 12g F
Hard Seltzer (White Claw, Truly) 12 oz 100 25g C / 11g F
Red Wine 5 oz 125 31g C / 14g F
Champagne 4 oz 85 21g C / 9g F
Margarita (classic) 6 oz 270 68g C / 30g F

Frequently Asked Questions

Is alcohol a carb or a fat?

Technically, alcohol is neither. It is the 4th macronutrient and contains 7 calories per gram. For tracking purposes, you can log it as carbs (divide calories by 4) or fats (divide calories by 9).

How do I count alcohol macros on keto?

On a keto diet, it's usually best to track alcohol calories as fats to preserve your limited carbohydrate allowance. Divide total alcohol calories by 9.

Does vodka have carbs?

Pure vodka has 0 grams of carbohydrates, but it still contains calories from alcohol that should be accounted for.

How do I track alcohol in my macro tracking app?

Most apps don't have an "alcohol" macro. Use this calculator to convert your drink into carbs or fats, then log those grams in your tracking app under the macro you chose. Pre-log your drinks so you can plan the rest of your meals around them.

Should I log wine as carbs or fats?

Either works. Logging as carbs costs more grams (divide by 4) but preserves your fat budget. Logging as fats costs fewer grams (divide by 9) but uses your fat allowance. The calculator lets you split it however you prefer.

Can I drink alcohol and still hit my macros?

Yes. The key is accounting for alcohol calories within your daily budget rather than treating them as free. Pre-log your drinks so you can plan the rest of your meals around them and stay on target.

Want a Coach to Handle This for You?

Our coaches build your macro targets around your actual schedule — alcohol included. No guesswork, no guilt. Just a system that runs on autopilot.

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