Alcohol Unit Calculator 2026 — UK Units & Calories

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Alcohol Unit Calculator

UK units, calories, and NHS guidelines

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Select a drink and quantity to calculate alcohol units and calories.

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How UK Alcohol Units Work

A UK alcohol unit is 10ml (8g) of pure alcohol. The formula is: Units = Volume (ml) x ABV (%) / 1000. A pint of 4% beer contains 2.3 units. A large glass of 13% wine contains 3.25 units. The NHS recommends no more than 14 units per week for both men and women.

Alcohol also contains significant calories — 7 kcal per gram, similar to fat (9 kcal/g) and more than carbohydrates (4 kcal/g). A large glass of wine contains about 185 calories. A pint of lager contains roughly 180-230 calories, often compared to a bag of crisps.

NHS Recommended Limits

The NHS recommends no more than 14 units per week for both men and women, spread over 3+ days. Having 14 units in 1-2 days ('binge drinking') carries higher health risks than the same amount spread over a week. There is no 'safe' level of alcohol — the guidelines represent a level where risk is considered low.

Calories in Alcohol

Alcohol contains 7 kcal per gram of pure alcohol. Drinks also contain sugar and other carbohydrates. A pint of 5% lager: ~215 kcal. A large glass of 13% wine: ~185 kcal. A gin and tonic: ~120 kcal. A glass of prosecco: ~80 kcal. These 'empty calories' have no nutritional value and are processed before other nutrients by the liver.

BAC and Driving

UK drink-drive limit: 80 mg of alcohol per 100ml blood (England, Wales, Northern Ireland). Scotland: 50 mg/100ml. The safest approach is not to drink at all if driving. BAC depends on weight, sex, metabolism, food consumed, and timing. There is no reliable formula to calculate safe driving windows.

Low-Alcohol Options

Low-alcohol beers (0.5-1.2% ABV) are increasingly available and can significantly reduce units while maintaining the social experience. Non-alcoholic beers (0-0.05%) contain virtually no alcohol. Sparkling water with bitters or non-alcoholic spirits are also popular alternatives for reducing weekly unit intake.

This calculator provides estimates for informational purposes. Alcohol guidelines and unit definitions may vary by country. Always drink responsibly. If you are concerned about your drinking, speak to your GP or contact Drinkaware.

Frequently Asked Questions

What is a UK alcohol unit?+

One UK unit equals 10ml (8g) of pure alcohol. Formula: Units = Volume (ml) x ABV% / 1000. Examples: Pint of 4% beer (568ml): 568 x 4 / 1000 = 2.27 units. Small glass of 12% wine (125ml): 125 x 12 / 1000 = 1.5 units. Double spirit 40% (50ml): 50 x 40 / 1000 = 2.0 units. A bottle of wine (750ml at 13%): 9.75 units.

What is the NHS recommended weekly alcohol limit?+

The NHS recommends that both men and women drink no more than 14 units of alcohol per week. This should be spread over 3 or more days. If you want to cut down, a good way is to have several alcohol-free days each week. Drinking within 14 units/week is considered 'low risk' (not zero risk). The guidance was updated in 2016 when evidence showed that even moderate drinking increases cancer risk.

How do I calculate alcohol units?+

Units = (Volume in ml x ABV%) / 1000. Examples: 440ml can of 5% beer = (440 x 5) / 1000 = 2.2 units. 175ml glass of 13% wine = (175 x 13) / 1000 = 2.275 units. 25ml of 40% gin = (25 x 40) / 1000 = 1.0 unit. 125ml of 12% prosecco = (125 x 12) / 1000 = 1.5 units.

How many calories are in alcohol?+

Alcohol contains 7 kcal per gram. A gram of pure alcohol is about 1.27ml. Approximate calories: Pint of 4% beer: ~180 kcal. Pint of 5% lager: ~215 kcal. Standard glass of wine (175ml, 13%): ~160 kcal. Large glass (250ml, 13%): ~230 kcal. Single spirit + mixer: ~100-150 kcal. Prosecco glass (125ml): ~80 kcal. A bottle of wine: ~600-700 kcal.

What counts as binge drinking?+

NHS defines binge drinking as drinking more than 8 units in a single session for men and more than 6 units for women. That's roughly 5 pints of average-strength beer for men, or 5 glasses of wine for women in one session. The Drinkaware binge drinking definition used in research is different — typically 60g+ of pure alcohol in one occasion. Binge drinking carries higher immediate risks regardless of overall weekly consumption.

How long does alcohol stay in your system?+

The liver processes approximately 1 unit of alcohol per hour. This rate varies by weight, sex, liver health, food intake, and genetics. It cannot be sped up by coffee, water, exercise, or sleep. After 2 pints of 4% beer (4.5 units): full clearance takes approximately 4.5 hours. A bottle of wine (9.75 units): over 9 hours to clear completely. Blood alcohol continues rising for 30-90 minutes after your last drink as absorption continues.

What are alcohol-free days?+

Alcohol-free days are days where no alcohol is consumed. The NHS recommends at least 2-3 alcohol-free days per week even if you're within the 14-unit weekly limit. Regular alcohol-free days allow the liver to recover, improve sleep quality, support weight management, and reduce the risk of developing alcohol dependence. A month-long break (like Dry January) has been shown to reset drinking habits and improve liver health markers.

How does alcohol affect weight loss?+

Alcohol impairs weight loss in several ways: adds empty calories (7 kcal/g), stimulates appetite, impairs fat metabolism (liver prioritises alcohol over fat), reduces willpower making dietary choices worse, disrupts sleep (which affects hunger hormones), and reduces exercise motivation. Even within NHS limits, regular drinking can contribute hundreds of weekly calories. Cutting alcohol is often one of the most effective dietary changes for weight loss.

What are low-alcohol drinks?+

ABV categories: Very low alcohol: 0.05-0.5%. Low alcohol: 0.5-1.2%. Reduced alcohol: 1.2-5.5% (lower than usual for the drink type). Strong: 5.5-8.5%. Very strong: 8.5%+. Low-alcohol beers (0.5%) have dramatically improved in quality. Brands like Heineken 0.0, Lucky Saint, and Guinness 0.0 are widely available. Non-alcoholic spirits (Seedlip, Monday, Lyre's) allow cocktail-style drinks without units.

Can I drive after one drink?+

Legally, one drink may keep you under the limit — but it is not safe and you should not drive. The UK legal limit is 80mg alcohol per 100ml blood in England, Wales, and Northern Ireland (50mg in Scotland). Even below the legal limit, alcohol impairs reaction time and judgment. There is no safe formula for calculating when you're 'safe to drive.' The only safe guideline: if you drink, don't drive.