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 & divide by 4.
Track as fat: Take the total amount of calories in your alcoholic beverage & 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