Alcohol-Free Days & Units Tracker
Track your weekly alcohol consumption against NHS recommendations, count alcohol-free days, and see the financial and calorie savings of cutting back.
Alcohol and Health Guide
UK Alcohol Unit Guidelines
A UK alcohol unit = 10ml of pure alcohol. Chief Medical Officers' low-risk guidelines: no more than 14 units per week, spread across 3 or more days. At least 2 alcohol-free days per week. Never binge drink (more than 6 units in a single session for women, 8 for men). Common units: a pint of 4% beer = 2.3 units. 175ml glass of 13% wine = 2.3 units. 25ml shot of 40% spirits = 1 unit. A bottle of wine (750ml, 13%) = 9.75 units. Half a bottle of wine on Friday and Saturday evening alone = nearly the
Alcohol and Weight
Alcohol contains 7 kcal per gram — more than protein or carbohydrates. A 175ml glass of wine contains approximately 130-160 kcal. A pint of 5% beer approximately 215-240 kcal. Three pints of beer = 650-720 kcal — a significant portion of a daily calorie budget delivered without any nutritional value. Alcohol also increases appetite, impairs food choices, and may increase cortisol — a stress hormone associated with abdominal fat deposition. Research consistently shows alcohol consumption is assoc
Alcohol-Free Days
Alcohol-free days allow the liver to recover from processing alcohol — the liver can fully metabolise approximately 1 unit per hour. On drinking days, alcohol is prioritised as fuel over fat burning, effectively pausing fat oxidation for several hours after drinking. Having at least 2-3 alcohol-free days per week: reduces cumulative liver stress, allows fuller fat oxidation cycles, improves sleep quality (alcohol reduces REM sleep even at low doses), and often leads to better food choices on non
Reducing Alcohol Intake — Practical Strategies
Evidence-based reduction strategies: do not keep alcohol at home — buying one drink at a time vs having a bottle open creates significant friction that reduces casual drinking. Delay the first drink of the evening (alcohol-free alternative for the first hour at social events). Set a drink limit before going out rather than deciding in the moment. Track units using the NHS Drinks Tracker app — awareness alone reduces consumption by 10-15% for many people. Swap some alcohol for premium soft drinks
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