Guide to tracking alcohol

STEP 1: Identify how much alcohol you will be drinking


Myfitnesspal is not the best tool to track alcohol, as it typically it doesn't have the correct calories and macros assigned to the alcohol. Drink aware is a great tool to give you an estimate pf calories in popular drinks.


DRINKAWARE CALCULATOR



Step 2: Convert alcohol into carbs and fats, NEVER protein


When tracking alcohol, you should be taking away from your carb or fat allowance. To do this you need to be aware carbs contain 4 calories per 1g and fats contain 9 calories per 1g.


Example:


Using carbs: 175ml Glass of red wine = 159 calories - You then do 159 divided by 4, which = 39.75g of carbs

Using fats: 175ml Glass of red wine = 159 calories - You then do 159 divided by 9, which = 17.6g of fats.

Using 50/50: 175ml Glass of red wine = 159 calories - You then do 79.5 divided by 4, which = 19.8g carbs and 79.5 divided by 9, which = 8.8g fats


Which ever way you prefer, that is your choice but NEVER use protein!


Step 3: How to put the above into Myfitnesspal


1. Add food

2. Search food

3. Type in carbs or fats, depending which one you want to