How to Track Alcohol Macros Without Ruining Your Progress

Alcohol has 7 calories per gram and is neither protein, carbs, nor fat. The simplest tracking method: log it as carbs (7 cal ÷ 4 = 1.75g carbs per gram of alcohol) or split between carbs and fat. One drink won't ruin a week, but 5 drinks will pause fat loss for 24–48 hours.