Macro Basics for Booze

So, I get the question about alcohol a lot so I'm going to spell out how to account for this in macros. I know, I know, you are thinking how ridiculous. Just give me a second.

This is for the person that wants a drink on Monday and Wednesday and Saturday.

Or the person that REALLY wants to stay on track but REALLY wants to have a drink too.

This is not about restriction. This is about making knowledgeable choices.

I will say the easiest way is of course, don't drink. However, everyone loves a nice cold....WHITE RUSSIAN? That's my favorite!

Here's a free tip on the house: Do 3 parts whipped cream vodka, kahlua, and baileys (not cream)! Thank me later ;)

Okay, back to macros!

Alcohol is a macronutrient. It is not a macronutrient that is listed on the nutritional label because it's not considered "essential to life." However, it has 7kcal/g. If you aren't familiar with macros:

Fat has 9kcal/g

Protein has 4kcal/g

Carbohydrates has 4kcal/g

If you take out myfitnesspal currently, you will see that if you look up "Bud Light" or "Vodka", you will find what you see below.

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If you will note, Bud Light has 6.6g of carbohydrates, 0fat, 0 protein and Vodka has 0g carb/0fat/0protein.

But wait, it has calories listed. Calories are made up of macronutrients. So how is their 0 nutrition and vodka but yet it has calories. If beer has ~7g of carb, then shouldn't it only have 28 calories??? The macronutrient missing here is pure ethanol.

So, I'm going to give you a run down of the numbers (stick with me) then step by step how to calculate for your special drink.

1gram of alcohol = 0.0352 fluid ounces

WINE   (6fl oz)                                     

1g/0.0352oz=Xg/6oz

X=170g x 7kcal/g=1190kcal

However, wine is 12% pure ethanol

0.12 x 1190kcal=143calories per 6 oz;

VODKA ( 1 shot = 30ml = 1 fl oz)                                                                                                                                     

1g/0.0352=xg/1oz

X=24g x 7kcal/g=168kcal

80 proof (40% pure ethanol)

0.4 x 168 = 67.2 calories per shot

BEER (12 fl oz)

12 oz = 340g

340g x 7kcal/g = 2380 calories

Avg 4.5% ethanol in beer

0.045 x 2380 calories = 107 calories per 12 oz

I KNOW I JUST LOST YOU! Just read below.

Step 1: Chart whatever drink in myfitnesspal by the ounces. Fit those carbs into your daily macros.

Step 2: Allow for the extra calories that are not accounted for because ethanol is not a listed macro.

Step 3: ENJOY!

Some drinks of choice that I get that don't have those EXTRA carbs and calories on top of the ethanol are:

Diet coke and vodka

Gin and diet tonic

Fresh lime juice and tequila

Champagne

Light beers

And when I'm at home, I make my own "whipped cream vodka and baileys" and measure it out! :)

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If you'd like to know more about how you can eat this and anything else that you please and still get results, see these posts or my MACRO RESOURCE LIBRARY

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