Dry January Calories: How Much You Save by Skipping Alcohol
How many calories you save during Dry January: examples for beer, wine and cocktails, what to expect on the scale, and low-calorie alcohol-free drinks.
By Ayoub Farid · · 2 min read
Dry January (no alcohol for the month) is popular after the holidays. Besides sleep and health benefits, many people notice it's one of the easiest ways to cut calories without changing what they eat.
Key takeaways
- A month without alcohol can remove anywhere from about 1,500 to 5,000+ calories, depending on how much you usually drink.
- Alcohol has about 7 kcal per gram, and mixers, beer carbs and sugary cocktails add more.
- Many people also snack less late at night when they aren't drinking, which adds to the savings.
- Sugary mocktails can have as many calories as cocktails; sparkling water, alcohol-free beer or wine and kombucha are lighter swaps.
- Use January to decide on a sustainable drinking pattern for the rest of the year.
How many calories you could save
| Usual habit | Calories per week | Calories in January |
|---|---|---|
| 3 glasses of wine per week | ~375 | ~1,600 |
| 6 beers per week | ~900 | ~3,900 |
| 2 cocktails, 2 nights per week | ~800–1,200 | ~3,400–5,200 |
| 1 glass of wine every night | ~875 | ~3,800 |
See calories in beer and wine for drink-by-drink numbers.
What to expect on the scale
The calories above are only part of it. Many people also eat fewer late-night snacks without alcohol. Results vary, but skipping several hundred calories a week can add up to noticeable change over a month, especially combined with a calorie target.
Low-calorie alcohol-free drinks
| Drink | Approx. calories |
|---|---|
| Sparkling water with lime | ~0–5 |
| Non-alcoholic beer | ~50–90 |
| Alcohol-free wine | ~20–40 per glass |
| Kombucha | ~30–60 per bottle |
| Diet soda | ~0 |
| Mocktail with soda water and fruit | ~30–80 |
| Juice-based mocktail | ~120–200 |
Watch sugary mocktails: some have as many calories as the cocktail they replace.
Tips for Dry January
- Keep a go-to drink for social occasions.
- Tell friends your plan.
- Track the money and calories you save.
- Plan what you'll do after January: many people choose to drink less going forward.
Track it
Logging drinks in Nutora makes the calorie difference visible. Related: new year weight loss plan, calories in coffee drinks.
Frequently asked questions
Will I lose weight doing Dry January?
Many people do, because they cut drink calories and often snack less.
How many calories does alcohol have?
About 7 calories per gram, plus sugar from mixers.
Is non-alcoholic beer low in calories?
Usually 50–90 calories per bottle, lower than regular beer.
What should I drink instead of alcohol?
Sparkling water, alcohol-free beer or wine, kombucha or low-sugar mocktails.
Track it with a photo
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