I get questioned regularly, “if I am going to drink alcohol, what is the healthiest choice and can I fit it into my macros?” Below I have tried to provide the easiest explanation of how to track alcohol into your macros.
HOW TO TRACK ALCOHOL INTO YOUR MACROS
Doing the Math
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
Alcohol is tracked as carbs or fats.
To track as carb: Take the total amount of calories in your alcoholic beverage and divide by 4.
To 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
Alcohol takes up a lot of Macros!! Most people think that choosing “lighter” choices (vodka, light beer), that it means a lower carb count, but “alcohol” calories turn to fat easier than carbs!!!
Below I have given an example of how to track a vodka and water in your macros:
• 2 oz of Vodka = 130 calories
• 130 calories/ 4 (calories in carbs) = the same as 32 carbs .
This means that if you want a vodka and water with dinner, then you must take away 32 carbs from your meal (which is equivalent to 5 oz of sweet potato).
Don’t get me wrong, we all love a night out, or a drink at home, but just be mindful and take each drink into consideration.