By: Paige Valentik MPS, RD, LDN

When thinking about nutrition, many people focus on the food they eat, but overlook how alcohol fits into the picture. Alcohol provides 7 calories per gram, making it more calorie-dense than carbohydrates and protein (both 4 calories per gram) and nearly as energy-packed as fat (9 calories per gram). Yet, unlike these nutrients, alcohol provides no essential vitamins, minerals, or protein—just “empty calories.” That’s not brand new information to any of us, right?!

But here’s what’s really interesting and I’d bet money you didn’t know this…

Your body prioritizes alcohol metabolism over other nutrients because it views alcohol as a toxin. Once consumed, the liver works to break it down, temporarily pausing the metabolism of carbohydrates, protein and fat. This can make it easier for your body to store excess calories from food as fat—especially if you’re snacking or eating while drinking.

To put it simply, when you drink, your body puts everything else on hold to get rid of the alcohol first. So the pizza or even a healthy meal you eat alongside those drinks? They’re more likely to be stored as fat instead of being used for energy right away.

Even a few drinks can tip your calorie balance. For example:

• Margarita (8oz): ~300 calories
• Pint of craft beef: ~200-250 calories
• Glass of wine: ~120-130 calories
• Gin and tonic: ~170-180 calories

Have only two drinks and add a plate of nachos or late-night pizza, and you could easily add 500–1,000 extra calories in one evening—enough to stall or even reverse weight loss progress.

When you drink, opt for lower-calorie options:

• Light beer: ~90–110 calories
• Wine spritzer (wine mixed with sparkling water): ~60-80 calories
• Spirits with soda water or diet tonic: ~90–100 calories

Pairing alcohol with lighter, nutrient-rich meals (such as lean proteins and vegetables) can help reduce the calorie surplus.

Even drinking what feels like a “moderate” amount of alcohol—say, just a couple of glasses of wine or a few beers spread across the week—can quietly add up over the course of a year. For example, two glasses of wine three nights a week doesn’t seem like much in the moment, but that’s roughly 600 extra calories per week. Over a full year, that’s more than 30,000 calories—the equivalent of about 9 pounds of body fat—before even factoring in the snacks or meals you might be more likely to indulge in while drinking. Beyond weight, consistent alcohol intake can also take a toll on sleep quality, hydration, and energy levels, which in turn impacts things like workout recovery, productivity, and even mood. What seems small in the short term compounds significantly when you look at the bigger picture.

The bottom line: this article is not intended to deter you from drinking. Please, socialize and enjoy yourself! We all deserve to let loose a little bit. With it being football season I figured it was a good time to drop some knowledge on you. So remember, alcohol isn’t just “extra calories”—it alters how your body processes food and can quietly sabotage weight management goals when combined with typical social eating. Awareness and moderation are key.