Alcohol and Calories
Alcohol contains 7 calories per gram - almost as much as fat (9 cal/g). Unlike protein and carbs (4 cal/g each), alcohol provides no nutritional value. These are 'empty calories' that can quickly add up and hinder fat loss goals.
Calorie Content by Drink
Beer (350ml, 5%): ~150 calories (alcohol + carbs from malt)
Wine (150ml, 12%): ~120 calories (mostly alcohol)
Spirits (45ml, 40%): ~100 calories (pure alcohol)
Cocktails: 150-500+ calories (alcohol + sugary mixers)
Alcohol and Fitness
Alcohol impairs muscle protein synthesis, disrupts sleep quality, dehydrates you, lowers testosterone temporarily, and provides calories your body prioritizes burning (pausing fat burning). Moderate consumption (1-2 drinks occasionally) has minimal impact if it fits your calorie budget.
Quick Tips
- BMI alone doesn't reflect overall health
- TDEE varies based on activity level
- Consult a healthcare professional for medical decisions
Frequently Asked Questions
Occasional moderate drinking (1-2 drinks) that fits your calories won't ruin progress.
Indirectly. Your body prioritizes burning alcohol, so other calories are more likely stored as fat.
Spirits with zero-calorie mixers (vodka soda, whiskey diet). Dry wine is also relatively low.
Plan ahead, save calories, choose lower-calorie options, avoid sugary mixers, limit frequency.
Large amounts impair muscle protein synthesis and recovery. Moderate amounts have minimal effect.