Guides for counting, cutting back, and choosing an app
Guidelines, a calculator, pour-by-pour units, cutting back, Dry January, Sober October, a private log, and how alcohol apps differ.
Counting
- How many units of alcohol per week, by country — UK, France, US, Australia, Canada, with sources. The weekly line.
- Alcohol unit and calorie calculator — volume and ABV in; units, standard drinks, grams and calories out.
- What is a standard drink? — US 14 g in oz, beer, wine and spirits; federal guidance since 2026.
- Units, calories or spend — which figure to watch this month, and why counting glasses misleads.
- How many units in a pint of lager — 568 ml, by strength.
- How many units in a pint of cider — 568 ml, by strength.
- How many units in a gin and tonic — single and double gin measure.
- How many units in a bottle of wine — 75 cl.
- How many units in a glass of wine — 175 ml and 250 ml.
Cutting back
- Moderate drinking vs quitting — a weekly number you can miss, counted in units.
- Dry January when you don't go completely dry — measuring the January you actually have.
- Sober October, 1 to 31 October 2026 — a month off where one drink does not wipe the month.
- Alcohol tracker with no account — the log stays on the iPhone. What you lose, what you keep.
Apps
- Best alcohol tracker apps — DrinkControl, Drylendar, I Am Sober, Try Dry, NHS Drink Free Days, MyDrinkaware, Option Zéro, Reframe, Sunnyside, PintPal, Modraly.
- Sunnyside vs Reframe — weekly plan and a coach, or a 160-day course.
- I Am Sober alternative — for drinking less, not quitting.
- DrinkControl alternative — the diary without the streak.
- Reframe alternative — a tracker, not a course.
- Try Dry alternative — the diary, not the Dry January campaign.
- I Am Sober vs Reframe — a day counter against a 160-day course.
- Sunnyside alternative — drinking less without the weekly plan or the coach.
- Try Dry vs NHS Drink Free Days — a drink diary against a pledge of dry days.
Modraly is not a medical device and does not provide medical advice.
Free to download. Logging is unlimited, always.