Tracker
About Booze Tracker
This app is a free personal tool to track alcohol consumption, estimate its effects on your body, and promote mindful drinking. It logs drinks, water and food intake, then, in real time, calculates metrics like BAC, clearance time, and health impacts based on your profile (height, weight, age, gender, activity level). All estimates are for informational purposes only—not medical or legal advice. Do not use alcohol and operate a vehicle or other machinery. Always drink responsibly and consult a professional for health concerns.
This app is a "serverless" progressive web app. That means that once you install this app, it never needs to connect to our server again; meaning it also works without an internet connection. When an internet connection is available, it will check for any available updates and automatically download those in the background.
All of your data stays on this device. Your data is never sent to our server, we cannot access your data, nor is it ever shared with any third parties.
This app is designed with your privacy in mind. We believe that your personal data should remain private and secure.
You can view our Privacy Policy for more information.
Our Terms of Service outline the rules and guidelines for using this app.
Alcohol Education
Learn about responsible drinking, the effects of alcohol on the body, and strategies for minimizing harm.
What Alcohol Does to Your Body, Brain & Health
By Andrew Huberman
"In this episode, I discuss the physiological effects that drinking alcohol has on the brain and body at different levels of consumption and over time. I also describe genetic differences that predispose certain individuals to alcoholism, binge and habit-drinking. I explain alcohol metabolism in simple terms and how it effectively acts as a poison, leading to cellular stress and damage. I then explain that it impacts neuronal function and changes our thinking and behavior – hallmarks of inebriation. I also discuss how alcohol consumption of different amounts impacts inflammation, stress, neurodegeneration, and cancer risk and negatively impacts the gut microbiome, brain thickness, hormone balance, mood and feelings of motivation. Additionally, I discuss the biology of hangovers and describe science-based strategies to mitigate the severity of a hangover. Since alcohol is one of the most widely consumed recreational substances, this episode ought to be of relevance to everyone. Indeed, even low-to-moderate alcohol consumption negatively impacts the brain and body in direct ways. The goal of this episode is to help people make informed decisions about their alcohol consumption that are in keeping with their mental and physical health goals."
Resources
- CDC Alcohol Fact Sheets
- National Institute on Alcohol Abuse and Alcoholism
- Alcoholics Anonymous (AA)
Coming Soon:
Check back for our premium features, including: syncing data across multiple devices, and tracking alcohol use over time.
Alcoholic Drink Count
The count of all logged alcoholic drinks in your current session (resets on clear or app reload).
Total Cost
The total cost of all logged drinks in your current session, based on their individual prices.
Current BAC
Your current Blood Alcohol Concentration (BAC) percentage, calculated using the Widmark formula adjusted for your body water and elimination rate. It accounts for absorption time (faster if fasted) and gradual metabolism.
Projected Max BAC
The estimated maximum Blood Alcohol Concentration (BAC) you will reach once all logged alcohol is fully absorbed, based on your profile and current intake.
Time Until Fully Absorbed
The approximate time remaining until all alcohol from your logged drinks is fully absorbed into your bloodstream, influenced by factors like food intake.
Clearance Time @ Current BAC
Approximate hours until your BAC returns to 0% from your current level, based on an average elimination rate of ~0.016% per hour (personalized by your profile).
Projected Clearance Time
The estimated total time until your BAC returns to 0% once all alcohol is absorbed, accounting for projected max BAC and your personalized elimination rate.
Time Since First Drink
The elapsed time since your first logged drink in the current session.
Time Since Last Drink
The elapsed time since your most recent logged drink.
Total Calories
The estimated range of total calories from your logged drinks and food, including alcohol (7 kcal/g) and non-alcohol components (e.g., carbs in beer/wine). Range accounts for variability by drink type.
Calorie Estimates by Drink Type
These estimates are based on average values and can vary by specific brands and recipes.
| Drink Type | Low non-alc cal/oz | High non-alc cal/oz | Notes |
|---|---|---|---|
| beer | 3 | 6 | Carbs vary by style (e.g., light beers lower, stouts higher) |
| wine | 4 | 7 | Sugars and residuals vary (dry wines lower, sweet higher) |
| spirits | 0 | 1 | Minimal non-alcohol calories; mostly pure ethanol |
| liquor | 0 | 1 | Similar to spirits; assumes no added sugars/flavors |
| other | 0 | 3 | For hard seltzers or low-carb options; higher if mixed |
Alcohol Calories
Total calories from alcohol in your logged drinks (7 kcal per gram).
This does not include other calories from mixers or ingredients.
Alcohol Calories as % of TDEE
The percentage of your Total Daily Energy Expenditure (TDEE) represented by the calories from alcohol in your logged drinks.
Fat Burning Pause
Estimated grams of fat burn "paused" during alcohol metabolism, as your body prioritizes processing alcohol over fat (75% suppression during clearance).
Offset Exercise
Minutes of moderate running (or equivalent exercise) needed to burn off alcohol calories, based on your weight and MET value (8.0 for running).
Hangover Risk
A score from 0-10 based on peak BAC, net hydration, and age. Higher scores indicate greater risk—stay hydrated to lower it!
Water Consumed
The total ounces of water logged as consumed in the current session or recent period.
Net Hydration
Your water intake minus estimated fluid loss from drinks (5 oz per drink) over the last 24 hours.
Sleep Impact
Percentage reduction in sleep quality due to alcohol, tiered by peak BAC (e.g., >0.05% = 9% impact, >0.1% = 40%). Alcohol disrupts REM sleep, so lower BACs help maintain better sleep quality.
Projected Lost Sleep
The estimated hours of sleep quality lost based on your projected peak BAC and its impact on REM cycles.
Monthly Trends
Average daily alcohol grams and water oz over the past month, helping you spot patterns.
Meal Sizes
When logging food, you can select meal sizes to help estimate how much alcohol is absorbed. The sizes are:
From USDA guidelines and studies, US meals average ~45-55% carbs (incl. 10-15% sugars), 15-20% protein, 30-35% fat of calories, with fiber ~5-10g/meal (total daily ~15-25g, far below recommendations). These are derived from national surveys (e.g., NHANES via CDC/USDA).
- Snack/Light (100-300 cal, avg 200): Carb-heavy (e.g., chips/yogurt). ~25g carbs (50%, sugars ~10g), 4-5g protein (10%), 8-10g fat (40%), 1-3g fiber.
- Medium (300-600 cal, avg 450): Balanced (e.g., sandwich). ~50g carbs (45%, sugars ~15g), 20-25g protein (20%), 15-20g fat (35%), 4-6g fiber.
- Heavy (600-900 cal, avg 750): Dinner-like (e.g., pasta). ~80-90g carbs (45%, sugars ~20g), 35-40g protein (20%), 25-35g fat (35%), 7-10g fiber.
- Feast/Super Heavy (900+ cal, avg 1000): Often indulgent (e.g., burger meal). ~100-120g carbs (45%, sugars ~25g), 40-50g protein (18%), 40-50g fat (40%), 8-12g fiber.