SO1-EO5.6
How to Track Alcohol in Your Macros
If you’re tracking macros for fat loss or body composition, you can’t afford to ignore alcohol. Alcohol calories don’t just “fit in” — they impact how your body processes energy, stores fat, and recovers. Most macro tracking guides skip this part. That’s where results slip. This article breaks down how alcohol affects fat loss and why it needs to be tracked differently.
SO1-EO5.6
June 13, 2025
Why Alcohol Affects Body Composition
Alcohol has an outsized effect during fat loss. It doesn't just “fit into your macros” — it changes how your body uses fuel.
You don’t need to eliminate alcohol to improve body composition. But you do need to understand how it fits into your nutrition — because alcohol isn’t “free calories,” and ignoring it will slow your results.
But let’s be clear: alcohol isn’t just “extra” calories — it directly affects how your body burns and stores energy.
When alcohol enters your system, your body shifts gears and prioritizes clearing it.
This temporarily halts fat oxidation — your ability to burn stored body fat slows down.
At the same time, alcohol calories aren’t easily stored — but if they displace calories from protein or carbs, you risk under-fueling your training or recovery.
How to Track It (So You Stay in Control)
Alcohol isn’t a nutrient, but it still has calories: 7 per gram. The easiest way to track it is by converting the calories into grams of fat (9 cal/g), or carbs (4 cal/g).
Here’s what that looks like:
Drink | Calories | Calories as Carbs | Calories As Fat | Calories as 50/50 Split |
|---|---|---|---|---|
Lite Beer | 110 | 28g carbs | 12g fat | 14g carbs + 6g fat |
Tequila (1.5 oz) | 105 | 26g carbs | 12g fat | 13g carbs + 6g fat |
Vodka (1.5 oz) | 110 | 28g carbs | 12g fat | 14g carbs + 6g fat |
Red Wine (5 oz) | 129 | 32g carbs | 14g fat | 16g carbs + 7g fat |
White Wine (5 oz) | 121 | 30g carbs | 14g fat | 15g carbs + 7g fat |
Champagne (5 oz) | 98 | 25g carbs | 11g fat | 12g carbs + 6g fat |
Most people default to tracking it as fat because that keeps protein and carb intake consistent — critical if body comp is the goal.
What Tracking Doesn’t Fix
Even when you track alcohol perfectly, it can still slow your momentum:
Muscle repair slows down — alcohol reduces muscle protein synthesis
Recovery takes a hit — sleep quality tanks, and poor sleep = lower output
Cravings spike — alcohol impacts hunger regulation, making it harder to stay on plan the next day
You can still enjoy drinks. Just know there’s a cost — and the more frequently you drink, the more it chips away at progress.
So What’s the Play?
Don’t make alcohol the villain. Just make it intentional.
Want a drink? Track it.
Going out? Adjust earlier meals.
Drinking more than usual? Skip fat for the day, dial carbs down slightly, and hydrate.
Overdid it? Don’t spiral — just return to baseline the next day.
You’re not trying to be perfect. You’re trying to be consistent. And alcohol can fit into that — if you plan for it.
Need a Nutrition System That Bends Without Breaking?
MODUS helps you drop body fat even when life isn’t picture perfect. Track smarter. Adapt faster. Stay in control.
