Am I Drinking Too Much? Find Out in 30 Seconds
Add your drinks and instantly see your weekly alcohol units, calories, money spent, and risk level against UK, US, Australian, Canadian and global guidelines.
Step 2 — Tap your drinks to add to your week
Pint Beer
568ml 4.5%
+ Add
1
Beer Bottle
330ml 5%
+ Add
1
Small Wine
125ml 13%
+ Add
1
Large Wine
250ml 13%
+ Add
1
Spirit Single
25ml 40%
+ Add
1
Spirit Double
50ml 40%
+ Add
1
Cocktail
200ml 12%
+ Add
1
Chang Beer
320ml 5%
+ Add
1
Singha Beer
320ml 5%
+ Add
1
Sake
180ml 15%
+ Add
1
Soju
360ml 17%
+ Add
1
Cider Pint
568ml 4.5%
+ Add
1
Low risk
Add drinks above to see your risk level.
Your drinking may be affecting your health
If you are concerned about your alcohol consumption, speaking to a specialist is the most important step. Phuket Island Rehab offers free, confidential consultations with no obligation.
How Many Alcohol Units Am I Drinking Per Week?
Most people who drink regularly have no clear idea how many alcohol units they actually consume each week. Drinks vary enormously in strength (ABV) and serving size — a couple of glasses of wine can range from 3 to 7 units depending on the pour and the bottle’s alcohol by volume. This free alcohol units calculator removes the guesswork. Add your drinks above to see your weekly total, calorie count, and risk rating in real time.
Alcohol guidelines vary by country, but the message is consistent. Regularly drinking above the weekly limit increases your risk of liver disease, certain cancers, cardiovascular disease, and alcohol use disorder (AUD). The calculator adjusts its guidelines and risk thresholds automatically based on your country.
“The most common thing I hear from people entering treatment is that they had no idea how much they were actually drinking until they counted it up. The gap between what people think they drink and what they actually drink is consistently large.” – John A. Smith, Addiction Counselor, Phuket Island Rehab
What Is a Standard Drink? UK Units vs US Standard Drinks vs Australian Standard Drinks
A standard drink expresses the amount of pure alcohol in a beverage. Different countries define it differently. In the UK, one alcohol unit contains 10ml (8g) of pure alcohol. In the USA, one standard drink is 14g. In Australia, 10g. In Canada, 13.6g. The WHO uses 10g as its global reference.
The formula: volume (ml) x ABV% / 1,000 = pure alcohol in ml. Multiply by 0.789 for grams, then divide by your country’s standard drink size. A 568ml pint of 4.5% beer equals approximately 2.5 UK units or 1.4 US standard drinks. The calculator does this automatically.
| Country | 1 Standard Drink | Weekly Low-Risk Limit | Binge Drinking (single session) |
|---|---|---|---|
| WHO Global | 10g pure alcohol | 14 units, men and women | 4+ drinks in one occasion |
| UK | 8g pure alcohol (10ml) | 14 units, men and women | 6+ units women / 8+ units men |
| USA | 14g pure alcohol | 7 drinks women / 14 drinks men | 4+ drinks women / 5+ drinks men in 2 hours |
| Australia | 10g pure alcohol | 10 standard drinks per week | 4+ standard drinks in one session |
| Canada | 13.6g pure alcohol | 2 drinks/week low risk; 7+ high risk | 3+ drinks per occasion |
Why Home Pours Are Stronger Than You Think
People consistently underestimate how much they drink at home. The average home wine pour is 200 to 250ml, not the standard 175ml pub measure. A 250ml pour of 14% ABV wine contains 3.5 UK units versus 2.3 for a pub glass. Over a week, that difference adds up to several untracked units.
Wine strength has risen from around 10% ABV in the 1970s to 13 to 14% today. Craft beers routinely sit at 5.5% to 8% ABV compared to 3.5% for traditional bitters. A pint of 7% craft IPA contains approximately 4 UK units — almost twice what most people expect. Always check the ABV of your specific drinks.
Alcohol Calories: The Hidden Impact on Your Weight
Alcohol is the second most calorie-dense macronutrient after fat, at 7 calories per gram — these are empty calories with no nutritional value. A pint of 4.5% beer contains around 178 alcohol calories. A large 250ml glass of 13% wine contains approximately 228. For someone drinking above the weekly guideline, alcohol alone can add 1,000 to 2,000 empty calories per week.
The calorie counter uses the standard formula: grams of pure alcohol multiplied by 7. It covers alcohol calories only, not sugars, carbohydrates, or mixers. Your actual drink calories will be higher. Check the label for total calorie content.
Low-Risk Drinking, Hazardous Drinking, and Alcohol Use Disorder
Health guidelines distinguish between low-risk drinking (within weekly limits, with alcohol-free days), hazardous drinking (regularly exceeding the weekly limit even without obvious harm yet), and heavy drinking (a consistent high-consumption pattern associated with serious health risks).
Alcohol use disorder (AUD), also called alcohol dependence or alcoholism, is a DSM-5 medical condition defined as an impaired ability to stop or control alcohol use despite negative consequences. It exists on a spectrum from mild to severe. The AUDIT (Alcohol Use Disorders Identification Test) is the clinical screening tool used by healthcare professionals to identify hazardous and harmful drinking. A score of 8 or above indicates hazardous drinking and warrants a clinical conversation.
Signs of alcohol use disorder include: needing more alcohol for the same effect (tolerance), drinking to relieve anxiety or shaking (physical dependence), being unable to stop despite intending to, hiding your drinking, repeatedly failing to cut down, and continuing despite problems at work, in relationships, or with your health.
The Importance of Alcohol-Free Days
Most guidelines emphasise spreading drinking over three or more days and having several alcohol-free days each week. The liver processes approximately one unit per hour regardless of what else you consume. Drinking your entire weekly allowance in one or two sessions (binge drinking) carries distinct health risks even when the weekly total stays within the guideline limit.
Alcohol-free days give the liver time to recover, reduce tolerance, improve sleep, and lower cumulative health risk. The NHS recommends at least two to three consecutive alcohol-free days per week. Research from Dry January consistently shows that even one month alcohol-free produces measurable improvements in liver function, blood pressure, sleep, and mental clarity.
Concerned About Your Drinking?
Phuket Island Rehab offers free, confidential consultations for people who are worried about their alcohol use. Our addiction specialists can help you understand your options with no pressure and no obligation.
Frequently Asked Questions
Medical disclaimer: This calculator is for informational purposes only. Results are estimates based on the volume and ABV figures you enter. The AUDIT tool mentioned in this page is a clinical instrument and should be administered by a healthcare professional for accurate results. If you are concerned about your drinking or experiencing symptoms of alcohol withdrawal, seek medical advice before stopping abruptly. Phuket Island Rehab is available for free confidential consultations.