I love a good “I’m doing everything right… except the weekends” confession. Same. It’s usually delivered with the innocent face of someone who “only had a couple.” Then we translate couple from Pub to English: two pints, one large wine, a “just a mixer,” and somehow a shot appeared like a plot twist.

No judgement. But here’s the truth: alcohol is a stealth calorie ninja. It doesn’t fill you up, it lowers your food brakes, and it’s easy to undercount. So we built a tiny app to make the invisible… visible.

Meet the Alcohol Units → Calories & Trade-Offs app

Drop in what you drank (or plan to), and it shows:

• UK units and total calories

• The trade-off: roughly how many steps or minutes of brisk walking would offset it

• Smart swaps that cut meaningful calories without killing the vibe

👉 Scroll down and use the embedded app below. It’s quick, clear, and built for real life.

Why alcohol sneaks up on you

• It’s energy-dense (1 UK unit ≈ 56 kcal from alcohol alone), and drinks like beer/wine bring extra carbs.

• It doesn’t satisfy hunger, so you still eat normally (or more).

• It blurs choices—salted crisps start flirting with you.

Reality check examples

• Pint of 4% lager ≈ 2.27 units → ~180 kcal

• 175 ml wine (12%) ≈ 2.10 units → ~130 kcal

• Single spirit + cola ≈ 1.0 unit → ~119 kcal (56 from alcohol + ~63 from cola)

• Single spirit + diet/zero ≈ 1.0 unit → ~56 kcal (you just saved ~63 kcal… per drink)

Now multiply that across “a couple.” See the problem?

Use the app here

What you’ll get:

• Totals for units and calories

• Steps / minutes estimate to offset tonight’s tally

• Smart swaps (e.g., pint → 330ml, cola → zero, 250ml wine → 125ml)

Coach’s playbook for nights out

• Pick your poison, plan your portion. Decide your number of drinks before you go.

• Go spirit + zero. Same buzz, dramatically fewer calories.

• If beer, downsize/ABV-size. 330ml at ~4% beats a 568ml heavy hitter.

• If wine, choose 125ml. Or make the second one 125ml.

• Protein + veg first. Arrive with a steady appetite, not “feed the Kraken.”

• Water between rounds. Future-you (and tomorrow-you) will thank you.

The honest takeaway

Alcohol doesn’t ruin fat loss. Unseen alcohol ruins fat loss. Once you see the numbers—and the trade-offs—you can decide like a grown-up with goals.

If you want help threading the needle (social life and results), we’ll map your Game Plan: calories, training, steps, and a weekend strategy that doesn’t feel like punishment.

👉 Book your free Game Plan consult

P.S. If your “two drinks” are actually two pints and a “harmless” mixer, that’s not a character flaw. That’s just maths. The app speaks fluent pub.