UK alcohol units are a way to compare drinks by the amount of pure alcohol they contain. They are more useful than counting glasses or cans because a serving can vary in both size and strength. A pint of ordinary lager, a large glass of wine, and a cocktail may each be described as one drink, but their unit totals can be very different.
The NHS says that if adults drink, they should not regularly drink more than 14 units a week, spread over three or more days. The guideline is one part of a wider picture: drinking less lowers risk, a weekly total should not be treated as a target, and a unit number cannot tell you whether you are safe to drive.
This guide explains what a unit is, how to calculate UK units, how the 14-unit figure works, and how to track a week with more useful detail.
Choose the right alcohol-units page
This is the primary page for UK alcohol-unit guidance, the 14-unit weekly guideline, drink-free-day context, and understanding a drinking pattern. For a pint-specific answer, use How Many Units Are in a Pint of Beer?, the primary page for pint, lager, and beer-strength calculations. Use the Alcohol Units Calculator when you know the exact serving volume and ABV.
What is a UK alcohol unit?
One UK unit is 10 millilitres, or about 8 grams, of pure alcohol. It is a measure of the alcohol in a drink, not the size of the glass and not the number of servings.
The calculation is:
UK units = volume in millilitres × ABV percentage ÷ 1,000
ABV means alcohol by volume. A 4% beer has an ABV of 4; a 13% wine has an ABV of 13. The volume is the amount you drink:
- 568 ml pint at 4% = 2.272 units
- 175 ml wine at 13% = 2.275 units
- 25 ml spirit at 40% = 1 unit
The first two examples are both about 2.3 units even though one is beer and the other is wine. That is the point of the unit system: it shows the alcohol amount behind different drinks.
Use the Alcohol Units Calculator when you want to enter the exact volume and ABV. For a manual explanation, see How to Calculate Alcohol Units.
Quick UK alcohol units examples
If you want the answer first, these common servings show how both volume and ABV affect the result:
| Drink | Serving | Calculation | UK units |
|---|---|---|---|
| Beer or lager | 568 ml pint at 4% | 568 × 4 ÷ 1,000 | 2.27 |
| Beer or cider | 440 ml can at 5% | 440 × 5 ÷ 1,000 | 2.20 |
| Wine | 175 ml glass at 13% | 175 × 13 ÷ 1,000 | 2.28 |
| Spirit | 25 ml measure at 40% | 25 × 40 ÷ 1,000 | 1.00 |
| Wine | 750 ml bottle at 13% | 750 × 13 ÷ 1,000 | 9.75 |
These are examples rather than fixed serving rules. For an exact drink, enter the label volume and ABV in the Alcohol Units Calculator. For common UK servings, see how many units are in a pint of beer, how many units are in a can of beer, and how many units are in a bottle of wine.
What is the UK 14-unit guideline?
The UK Chief Medical Officers’ low-risk drinking guideline says that adults who drink regularly should not exceed 14 units a week on a regular basis. It applies to men and women, and recommends spreading those units over three or more days rather than drinking them in one or two sessions. The NHS also recommends several drink-free days if you drink as much as 14 units.
“Low risk” does not mean “no risk.” The guideline is a population-level reference, not a personal allowance. The less alcohol a person drinks, the lower the risk of many alcohol-related harms. Some people should not drink at all, including people who are pregnant or trying to become pregnant, people who have a condition affected by alcohol, and people taking medicines that interact with alcohol.
The number is also not a daily allowance. Saving 14 units for one night does not follow the advice to spread the units over several days, and a large single-session total can involve immediate risks even if a weekly total looks familiar.
What does 14 units look like?
Fourteen units can be reached in several ways:
- Six pints of 4% lager: 6 × 2.27 = about 13.6 units
- Six 175 ml glasses of 13% wine: 6 × 2.28 = about 13.7 units
- One 750 ml bottle of 13% wine: about 9.75 units, plus two 175 ml glasses at the same strength: about 4.55 units
- Seven 500 ml cans at 4%: 7 × 2 = 14 units
These are examples, not recommendations. A stronger product, larger pour, or different container changes the result. Six pints of 5.2% lager are about 17 units, while six pints of 3.5% lager are about 12 units.
The phrase “six glasses” is therefore incomplete. Record the serving size and ABV if you want the total to mean something.
Drink-free days and the shape of a week
A weekly total hides the distribution. Two people can both record 12 units, but one may have had two units on six days while the other had 12 units on one evening. The amount is the same on paper, but the pattern is not.
Several drink-free days can make a weekly record easier to understand and may help someone who is trying to cut down. Plan them around the person’s actual routines: weekdays, workdays, social events, or days when alcohol is less available. A plan should be realistic and not require compensating with a larger amount on the remaining days.
Try recording:
- Units on each day.
- Number of drinks and their sizes.
- ABV and product type.
- Drink-free days.
- The reason for drinking, such as a meal, social event, stress, or habit.
- How the following day felt.
The goal is not to judge the record. It is to make the pattern visible enough to decide what you want to change, if anything. The mindful drinking guide has more ideas for creating alcohol-free days without relying on willpower alone.
Why the same drink can have different units
ABV and serving size can vary within one category:
Beer
A 330 ml beer at 5% contains about 1.65 units. A 500 ml beer at 7% contains 3.5 units. Both may be logged casually as “one beer,” but the second contains more than twice as many units.
Wine
A 125 ml glass of 13% wine is about 1.6 units. A 250 ml glass of the same wine is 3.25 units. A 750 ml bottle at 13% is about 9.75 units.
Spirits
A 25 ml measure at 40% is one unit. A 50 ml double is two units. A cocktail can contain several measures plus a liqueur.
Mixed drinks
Calculate each alcoholic ingredient separately. A 50 ml 40% spirit is 2 units; a 25 ml 20% liqueur adds 0.5 units. The total is 2.5 units before the mixer is considered.
UK units are not a BAC calculation
Units answer the question, “How much pure alcohol was in this drink?” They do not answer, “How much alcohol is in my blood?” BAC depends on many factors, including body composition, drinking rate, food, medication, health, and time.
That distinction matters for driving. A person can feel fine and still be impaired, while another person may feel the effects sooner. No unit total, app, formula, or wait-time estimate can guarantee that it is safe or legal to drive. If you have been drinking, use a sober alternative.
Alcohol Tracker° labels BAC information as an estimate and keeps the drink history visible. The BAC Calculator is for educational context, not a driving decision.
Calories and units are different measures
One UK unit contains roughly 8 grams of alcohol, and alcohol provides about 7 kcal per gram, or around 56 kcal per unit from alcohol alone. The total calories in a drink can be higher because beer, wine, liqueurs, and mixers may also contain sugar or other energy.
For example, a 13% 175 ml wine is about 2.3 units, which represents roughly 127 kcal from alcohol alone. A sweet cocktail with the same alcohol may contain more because of juice, syrup, cream, or a sugary mixer.
If nutrition matters to you, record the product label when available and keep the unit value alongside it. A calorie total is useful for nutrition tracking, but it is not a measure of safety or health risk.
What if you want to reduce your drinking?
Start with information you can act on:
- Measure a normal pour once to learn its actual size.
- Choose lower-strength products when that fits your plan.
- Alternate an alcoholic drink with water or a non-alcoholic drink.
- Decide your drink-free days before the week begins.
- Avoid stocking more than you intend to drink.
- Write down the first drink instead of waiting to remember the whole evening.
If drinking feels difficult to control, or if you need alcohol to avoid shaking, sweating, anxiety, or nausea, seek medical advice. Do not suddenly stop heavy daily drinking without professional guidance if withdrawal is a possibility. Support is available through a GP, local alcohol service, or the NHS.
Frequently Asked Questions
How many UK units are in a pint?
It depends on the ABV. A 568 ml pint at 4% contains about 2.3 units. At 5.2% it contains about 3 units. Use the product or menu strength for the exact calculation.
Is 14 units a week a safe amount?
Fourteen units is the UK low-risk weekly guideline for adults who drink, not a guarantee of safety or a personal target. Drinking less is lower risk, and individual circumstances may mean that avoiding alcohol is advised.
Does 14 units mean 14 drinks?
No. A drink can contain more or less than one unit. A 25 ml 40% spirit is one unit, but a 175 ml glass of 13% wine is about 2.3 units.
How many alcohol-free days should I have?
UK guidance advises spreading up to 14 units over three or more days and having several drink-free days if you drink as much as 14 units. Individual goals may be different; a healthcare professional can help with a personal plan.
Can UK units tell me if I can drive?
No. Units do not measure BAC or impairment. Never use them to decide whether to drive after drinking.
The takeaway
UK alcohol units are calculated from volume and ABV: multiply millilitres by the ABV percentage and divide by 1,000. The NHS guideline is no more than 14 units a week on a regular basis, spread over three or more days, with several drink-free days.
Use the number to understand your pattern, not as a target or a driving test. When you record the serving size, ABV, day, and context, “a few drinks” becomes information you can actually use.
Keep exploring
Use the calculator or continue with a related guide:
Put the guide into practice
Keep a clearer drink diary.
Track units, standard drinks, cost, calories, dry days and estimated BAC on iPhone and Apple Watch.
