Your Weekly Drinks
Beer & Cider
Pint of Lager
230 cal · 2.3 units
Pint of Ale/Bitter
210 cal · 2.3 units
Pint of Cider
210 cal · 2.6 units
Wine
Red Wine (175ml)
160 cal · 2.1 units
White Wine (175ml)
150 cal · 2.1 units
Red Wine (250ml)
230 cal · 3 units
White Wine (250ml)
215 cal · 3 units
Prosecco (125ml)
80 cal · 1.5 units
Spirits
Vodka & Mixer
100 cal · 1 units
Gin & Tonic
120 cal · 1 units
Rum & Coke
140 cal · 1 units
Whisky (Single)
65 cal · 1 units
Cocktails
Cocktail (Average)
250 cal · 2 units
Cans (at home)
Can of Lager (440ml)
180 cal · 1.8 units
Can of Lager (500ml)
210 cal · 2 units
Bottles
Bottle of Lager (330ml)
140 cal · 1.3 units
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The Numbers
Add your weekly drinks to see the impact
Be honest — this is just for you.
What You're Really Drinking
We'd never eat these foods every week. But we drink their equivalent without thinking twice.
3 pints of lager
690cal
Same as eating
A Big Mac + Medium Fries
A bottle of wine
600cal
Same as eating
A medium Domino's pizza
4 G&Ts
480cal
Same as eating
A full English breakfast
2 cocktails
500cal
Same as eating
Fish & chips
How Hangovers Kill Your Gains
It's not just the headache. Alcohol affects your body's ability to build muscle and recover for days.
Muscle Recovery
High ImpactAlcohol reduces protein synthesis by up to 37%, meaning your muscles don't repair as effectively after training.
Sleep Quality
High ImpactEven 2-3 drinks can reduce REM sleep by 20%, leaving you feeling unrested and affecting hormone production.
Dehydration
Medium ImpactAlcohol is a diuretic. For every pint, you lose an extra 280ml of water, affecting performance and recovery.
Next-Day Performance
Medium ImpactStudies show athletic performance can be reduced by 11% the day after moderate drinking.
Fat Burning
High ImpactYour body prioritizes metabolizing alcohol, putting fat burning on hold for up to 48 hours.
Motivation
Medium ImpactHangover anxiety and fatigue make you 60% more likely to skip your planned workout.
The 4-Week Cut-Down Plan
Not ready to quit? That's fine. Here's a realistic plan to drink less without feeling like you're missing out.
The Audit
Week 1
Track your actual drinking for one week. Use the calculator above to log every drink honestly. No judgement — just data. Most people underestimate by 40%.
Tip: Screenshot your results at the end of the week.
The Swap
Week 2
Replace your highest-calorie drinks with lighter alternatives. Swap pints for bottles, large wines for small, sugary cocktails for spirits with low-cal mixers.
Tip: You can cut 30% of calories without drinking less.
The Rules
Week 3
Set three personal drinking rules. Examples: No drinking on weekdays, stop at 3 drinks max, alternate every drink with water, no drinking alone.
Tip: Write them down. Tell a friend. Make them stick.
The Reset
Week 4 & Beyond
Try one alcohol-free week per month. This gives your liver recovery time, resets your tolerance, and shows you that socializing without alcohol is possible.
Tip: Notice how much better you sleep and train.
Quick Wins
The 2-for-1 Rule
For every alcoholic drink, have a glass of water. You'll drink half as much and feel twice as good tomorrow.
Time Your Training
Never train within 24 hours of heavy drinking. You risk injury, and your gains will be minimal.
Eat First
A proper meal before drinking slows alcohol absorption by up to 75%.
Why I Built This
I'm not here to preach. I still drink. But I wanted to actually understand what I was consuming — the calories I wasn't counting, the money I wasn't tracking, the impact on my training I was ignoring.
Most of us have no idea what we're really putting away. A "small wine" at the pub is 175ml — nearly a quarter of a bottle. That "quick pint" at 5.2% ABV hits differently to the 4% lagers at home. It adds up fast.
So I built this for myself, and for anyone else who wants to drink a bit smarter without giving it up entirely. No shame, no judgement — just the numbers. If you're trying to cut down too, join me.
Medical Disclaimer: This tool is for educational purposes only. If you're concerned about your drinking or experiencing withdrawal symptoms, please consult a healthcare professional. For support, contact Drinkaware or call the NHS helpline.
Alcohol affects sleep and recovery. See the full picture: