Alcohol Tracker

An alcohol tracker is a drink diary that counts your standard drinks and alcohol-free days, one day at a time. This one is free, runs in your browser, and needs no account or sign-up. You log each day’s drinks, see the current week at a glance, and can export the full record as a CSV file.

Nothing you enter is sent to a server. The log is kept in this browser’s local storage, so it stays on the device you use. The tool counts what you drink and does not give advice or judge your amounts. Use it as a drinking diary to see your real patterns, whether you want to cut back or simply keep an honest record.

How to use the Alcohol tracker

1. Open Weekly goal, cost and country and set your goals: Alcohol-free days per week (0 to 7), Most standard drinks per week, and Cost of one standard drink if you want spending shown. Choose your Country, then click Save changes.
2. Pick a day in the Date box. You can choose today or any earlier date, up to 27 days before your first visit.
3. If you don’t know the standard drinks, open Work out standard drinks from a drink. Choose a preset, size, unit and strength, then click Use this. The result fills the Standard drinks box.
4. Type the number of standard drinks into Standard drinks and add an optional Note.
5. Click Log drinks. On a day without alcohol, click Log an alcohol-free day instead.
6. Check the three tiles at the top of the page for the current week: alcohol-free days (with your goal), standard drinks (with your weekly maximum), and the amount spent if you set a cost.
7. Read the Last 14 days table, which marks each day as alcohol-free, a number of standard drinks, or not logged. Use Download CSV to export the log, or Erase my log to remove it.

The log is shared with the Alcohol-free days counter page in the same browser. The DryTally app runs the same logic on iPhone, iPad, Mac and Android, and can keep the log on your phone. The app is not yet in the stores.

How can I track my alcohol use?

Log every drinking day as it happens, counted in standard drinks, and mark days without alcohol as alcohol-free. After a week or two, the totals show your real pattern. A diary only works if each day has an entry, so a blank day is recorded as not logged.

What is a weekly drinking goal?

A weekly drinking goal is a limit for the week, set with two numbers: the number of alcohol-free days you want and the most standard drinks you want to stay within. The week starts on Monday. The goal is met when you reach your alcohol-free day target and your drinks stay within the maximum.

How do I count standard drinks?

Multiply the drink’s volume in millilitres by its strength as a decimal, then by 0.789 to get grams of pure alcohol. Divide that by the grams in one standard drink for your country. The Country setting holds these values, and the three below are examples.

For example, a 330 ml beer at 5% contains 16.5 ml of pure alcohol, which is about 13 g. That equals about 0.9 US standard drinks, 1.6 UK standard drinks, or 1.3 Australian standard drinks. The Work out standard drinks from a drink box on the tool does this sum for you.

How do the tiles at the top work?

The three tiles always describe the current week, Monday to Sunday. The first shows alcohol-free days so far, followed by your goal when you have set one. The second shows standard drinks so far, followed by your weekly maximum. The third shows what you spent, and appears as a number only when you have entered a cost for one standard drink. A short line under the tiles says whether the goal is met, still open with the days left, or out of reach this week. When a new week starts, the tiles start again from zero and your earlier days stay in the Last 14 days table.

Frequently asked questions

Is there a free alcohol tracker without an account?

Yes. This alcohol tracker is free and needs no account or sign-up. You can start logging as soon as the page opens.

Where is my drink log stored?

Your log is stored in this browser’s local storage. Nothing is sent to a server. Clearing it with Erase my log removes it, and Download CSV gives you a copy.

How far back can I log a drink?

You can log any date back 27 days from your first visit to the tool. Earlier dates are not offered in the Date box.

What happens when a new week starts?

The tiles reset because they only look at the current week, Monday to Sunday. Your earlier entries stay in the log and in the Last 14 days table, and the CSV export includes every day.

Can I change the country later?

Yes. Open Weekly goal, cost and country, pick another country and press Save changes. Your entries keep the standard drinks you typed in. Only the grams behind the standard drink in the tiles and the Work out box change.

Does the tracker tell me if I am drinking too much?

No. The tracker counts your drinks and days and shows whether your weekly goal is met. It does not give advice or judge your amounts.

Related tools

• Alcohol-free days counter: use it when your main aim is to count days without alcohol.
• Standard drink calculator: use it to work out how many standard drinks are in a single drink before you log it.
• Alcohol unit calculator: use it when you need to convert drinks into UK units.
• Dry January calendar: use it to mark each alcohol-free day of the month.
• DryTally app: use it to keep the diary on your phone, with widgets.
• Get help: use it for free helplines.