Alcohol provides about 7 kcal per gram — nearly as much as fat — and comes with no essential nutrients. But the calories in the drink are only part of the story.
The calorie numbers
| Drink | Approx. kcal |
|---|---|
| Pint of 4% lager | ~240 |
| Large (250ml) glass of 13% wine | ~230 |
| Pint of cider | ~240 |
| Single spirit with diet mixer | ~60 |
| Single spirit with regular cola | ~140 |
Three hidden effects
- Fat burning pauses: your body prioritises clearing alcohol, so fat oxidation drops while it does.
- Appetite rises: drinking reduces restraint, which is why the late-night kebab feels inevitable.
- Sleep suffers: alcohol disrupts sleep quality, and poor sleep increases hunger the next day.
UK guidance
The UK Chief Medical Officers advise not regularly drinking more than 14 units a week, spread over three or more days, with several drink-free days.
Drinking smarter
- Alternate every alcoholic drink with water or a zero-calorie soft drink.
- Choose spirits with diet mixers or alcohol-free beers.
- Eat a protein-rich meal before going out.
- Decide your limit before the first drink.
- Log drinks in Mealify as you go — seeing the total changes behaviour.