Alcohol and weight
A Friday beer, a glass of wine with dinner, a birthday, a sauna evening. Alcohol is part of plenty of celebrations, and few people stop to think it has calories. Here's how many, why it affects weight the way it does, and how to drink less.
By the Dumpli team · Information checked on 2026-10-10. General information, not medical advice. Who writes this and how we check · How we calculate
Calories in drinks
Pure alcohol has about 7 kcal per gram – nearly as much as fat (9 kcal) and a lot more than protein or carbs (4 kcal). Common drinks (approximate):
- Lager, 500 ml – about 215 kcal (43 kcal per 100 ml in the Dumpli food data)
- Red wine, 150 ml glass – about 130 kcal (85 kcal per 100 ml)
- Vodka (40%), 40 ml – about 90 kcal (worked out from the alcohol content)
- Cocktails, liqueurs, cider, sweet wines – usually more, because of added sugar or sweet juice. Only the label or the recipe can tell you exactly.
Two 500 ml beers come to about 430 kcal. That's roughly a whole lunch plate, just without the protein, the fibre or the feeling of being full.
Why alcohol affects weight the way it does
- The calories don't "count" to your body. Drinks don't fill you up like food, so their calories add to a normal day instead of replacing anything.
- Your body deals with alcohol first. While it's being broken down, less of other fuel, including fat, gets used.
- Drinking makes you hungry. Alcohol lowers self-control and raises appetite, and there's usually crisps, nuts or a pizza box nearby. The snacks often have more calories than the drinks.
- Worse sleep. Alcohol helps you fall asleep faster but makes the second half of the night worse. After a bad night, you crave sweet and fatty food more the next day.
- Less movement the next day. Tiredness and hangovers cut the urge to move.
If your weight is stuck even though you eat sensibly, it's worth honestly adding up your drinks for the week.
Alcohol and health
The WHO classes alcohol as a cancer-causing substance and says there is no safe amount for health. Alcohol raises the risk of liver disease, high blood pressure, heart rhythm problems and several cancers, and the risk grows with the amount you drink. That's why Dumpli doesn't calculate an "allowed" amount of alcohol or suggest "fitting it into" your calorie plan. The honest advice is simple: less is better.
Avoid alcohol completely during pregnancy, before driving, with some medicines (ask your doctor or pharmacist) and if you have liver disease.
How to drink less and still enjoy the occasion
- Have water first. Quench your thirst with water, not beer. A glass of water between drinks.
- Eat beforehand. A full stomach drinks more slowly and snacks less. Anything with protein works – a portion of curd cheese, an egg or a bowl of bean soup.
- Smaller glass, smaller bottle. 330 ml instead of 500 ml. You drink less without noticing.
- Alcohol-free days. Pick a few days a week when you don't drink at all. Weekdays are the easiest place to start.
- An alcohol-free option. Alcohol-free beer, sparkling water with lemon or berries. Check the label – some drinks are sweet.
- Plan the snacks. Vegetable sticks, hummus or another simple snack instead of a bag of crisps.
- Write it down. When you can see how much you drank in a week, cutting down is much easier than guessing.
When to get help
Talk to your GP or family doctor if:
- it's hard to stop once you start, or you drink more than you planned;
- you want a drink in the morning, or alcohol helps you "recover" from the night before;
- people close to you worry about your drinking, or it causes trouble at work or at home;
- when you stop, your hands shake, you sweat, can't sleep or feel anxious.
Important: if you've been drinking heavily every day for a long time, stopping suddenly can be dangerous (severe withdrawal symptoms can start). Do it with a doctor's help. Your doctor can point you to local addiction services, and Alcoholics Anonymous groups meet in many countries. If you're struggling emotionally, find a free helpline at findahelpline.com, and in an emergency call your local emergency number.
Before you change how you eat to lose weight, talk to your doctor first if:
- you are pregnant or breastfeeding;
- you have diabetes or take medicines that affect your blood sugar;
- you have kidney disease, heart disease or another long-term condition;
- you are under 18;
- you have or have had an eating disorder;
- you are losing weight without trying.
- you have liver disease or take medicines that mustn't be combined with alcohol;
If your relationship with food worries you, you can talk to a doctor or a psychologist. If you're struggling right now, call your local emergency number or find a free helpline at findahelpline.com.
Frequently asked questions
How many calories are in a pint of beer?
In the Dumpli food data, lager has about 43 kcal per 100 ml, so a 500 ml glass has about 215 kcal (a UK pint, 568 ml, about 245 kcal). Stronger or darker beers usually have more. The label gives the exact number.
How many calories are in a glass of wine?
Red wine has about 85 kcal per 100 ml, so a 150 ml glass has about 130 kcal. Sweet and fortified wines have more.
Does alcohol make you gain weight?
Alcohol is high in calories (about 7 kcal per gram, nearly as much as fat), you don't feel it as food, and after drinking people often eat more and sleep worse. That's why regular drinking often stalls weight loss even when the rest of the diet is fine.
Is there a safe amount of alcohol?
The World Health Organization (WHO) says there is no safe level of alcohol for health: the risk goes up with every drink. Less is better, and during pregnancy alcohol should be avoided completely.
Is alcohol-free beer OK when losing weight?
It often has fewer calories than regular beer, but not always – some have quite a lot of sugar. Check the label: calories are listed per 100 ml.
Read next
- Calorie deficit: what it is and how much you need – How to work out a safe calorie deficit, why bigger isn't always better and when to review it.
- How to count calories (and when you don't need to) – Weighing, labels, hand-sized portions and the most common mistakes – simply, without obsessing.