Track Your Alcohol Units
Alcohol units help standardize consumption. One UK unit equals 10 mL (8 g) of pure alcohol. Enter each drink’s volume and strength (ABV%) to understand your intake.
Units = (Volume in mL × ABV%) ÷ 1000. Example: 568 mL × 4% ÷ 1000 = 2.27 units.
Units = (Volume in mL × ABV%) ÷ 1000. Example: 568 mL × 4% ÷ 1000 = 2.27 units.
Total units
4.37
Weekly context
Compare with low-risk advice: limit to ≤14 units/week, spread drinking over several days, and schedule alcohol-free days.
Guidance highlights
- Low-risk weekly limits (UK Chief Medical Officers): ≤14 units per week spread over 3+ days for both men and women.
- Single occasion drinking: Limit to ≤4 units to reduce acute harms; drink slowly and alternate with water.
- Alcohol-free days: Schedule ≥2 alcohol-free days each week to support liver recovery.
How to Use This Calculator
List every drink
Record each alcoholic beverage consumed in a session or typical week. Include cocktails by estimating total volume and ABV.
Input volume and strength
Use container size (mL) and alcohol by volume (ABV%). Bottles and cans usually display ABV on the label.
Review totals and adjust habits
Compare your units with recommended limits, plan alcohol-free days, and seek support if intake regularly exceeds guidance.
Formula
Alcohol units = (Volume (mL) × ABV%) ÷ 1000
Example calculations:
- 175 mL wine at 12% → 175 × 12 ÷ 1000 = 2.1 units
- 330 mL beer at 5% → 330 × 5 ÷ 1000 = 1.65 units
1 UK unit = 10 mL pure ethanol (≈ 8 g). Other countries may define units differently.
Full Description
Alcohol unit counting helps visualise intake, compare with health guidelines, and reduce harm. High or binge consumption increases risks of liver disease, hypertension, cancer, accidents, and substance dependence. Pair unit tracking with mindful drinking habits—eat before drinking, alternate alcoholic and non-alcoholic beverages, and plan safe transport. Seek professional advice if you struggle to stay within safe limits or notice health impacts.
Frequently Asked Questions
Is a unit the same everywhere?
No. UK unit = 10 mL ethanol; US standard drink = 14 g ethanol. Always check local definitions.
How do cocktails fit in?
Sum the volume and ABV of each ingredient. Use online recipe databases for typical values if unsure.
What if I drink above guidance?
Cut back gradually, schedule alcohol-free days, and seek help from your GP or alcohol support services if reduction is hard.
Does spacing drinks out help?
Yes. Spreading units across the week lowers acute harm and allows your liver to process alcohol more effectively.