Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.


Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

Liquid calories from sugary coffee drinks and alcohol are one of the quickest ways to sabotage your fitness goals. This doesn’t mean to kick them out, but you need to be strategic! Read on to find out how to drink up and still have a successful transformation.



First things first: We’re not going to tell you to cut coffee, tea, or alcohol out of your life. Why? Because first of all, we believe in balance and sustainable nutrition. And second, we’ve been around long enough to know that most people will drink them no matter what we say.

So instead of saying “yes or no,” — let’s talk about how to drink them and not derail your progress!

How many calories are in coffee, tea, and alcoholic drinks? 

When it comes to coffee, tea, and alcohol, plenty of people are guilty of “drinking their calories” and doing a lot of damage to their diet without realizing it.

That’s because many coffee shop drinks and alcoholic beverages are loaded with calories. Don’t believe us?

  • A caramel frap is a popular coffee drink, and will cost ya around 570 calories and almost 90 carbs!
  • Tea with cream and sugar? Could be as much as 150-200 calories or more, depending on when you say “when”
  • That class of wine? 100-200 calories, and that’s a pretty restrained pour!
  • Most beers will be at least as many calories as that glass of wine, and far more.
  • If you prefer a fruity cocktail, a long island tea could set you back upwards of 700+ calories!

Those last three also don’t take into account the snacking and questionable food choices that often accompany — and follow — having a few drinks. 

It doesn’t have to be this way. Coffee and tea are calorie-free on their own, after all! It’s the milk, sugar, syrups, and all that delicious whipped cream on top that starts to add up. 

Alcohol, well, that’s a little more complicated. But it’s still possible to enjoy an adult beverage from time to time and not go over your daily calorie allotment.

Don’t have a daily calorie target dialed in? We’ve got you covered. Calculate your personal calorie and macro targets in our V Shred App for IOS or Android and track everything you drink for a week. It will likely be eye-opening!!

Smarter Ways To Enjoy Coffee And Alcohol

Four words: The simpler, the better. The more ingredients in a  cocktail, the more sugar, carbs, and calories it contains. The longer your order at the coffee shop, the more calories and sugar it probably contains. .

We get it: black coffee isn’t for everyone. And if it’s not for you, look for lower-calorie alternatives that you can add to your cup of joe…

  • Sweeten with stevia instead of sugar.
  • Opt for low-fat or fat-free milk or creamers and limit it to one serving.
  • Give unsweetened nut milks or oat milk a try.
  • Swap carb-filled flavorings for sugar-free syrups.
  • Add a dash of honey or agave if you can’t stomach artificial sweeteners.
  • Try blending in some Sculpt Nation PROTEIN and make your own latte.

If you’re dead set on drinking your drink your way, well, get your portions under control. Order the smallest size available and reserve the higher calorie drinks to be consumed occasionally, not every morning.

But Wait, Don’t Coffee And Wine Have Health Benefits?

Yes, coffee, wine, and even beer have a lot of antioxidants that can be good for you. But let’s be real, that’s NOT the reason you’re having that fourth glass of wine.

Plus, there are better ways to help fill nutritional gaps and get your micronutrients. Sculpt Nation GREENS are designed to give you all you need, and then some, from whole-food sources like fruits, vegetables, and adaptogens like turmeric.

If you’re looking for a target to aim for: One to two drinks, one to two times a week probably isn’t going to set anyone back too much, especially if you stick to simple beverages and track everything you consume. Anything more than that isn’t going to do your goals any good.

Once you go past a drink or two, that’s when the health benefits go out the window, and the empty calories start to add up. It’s also where most of us allow cravings (or buzzed state) to take over, leading to some poor food choices.

On a physical level, this is also the point where your body starts prioritizing getting rid of the toxic alcohol in your system and stops burning fat and building muscle.

Unsure How To Calculate Drinks Into Your Macros? 

Do you want some help getting strategic about fitting your favorite things into your diet? That’s what our V Shred coaches and nutrition experts do for thousands of people every day.

You can get your plan here or email We can craft a custom diet plan that  works for you, and yes, can even include your favorite indulgences!