Dry January Calculator
Pick your challenge (Dry January, Sober October, 30 days or your own length), then enter how many drinks you have in a usual week, what one costs and what you usually drink. You get the money, drinks and calories the whole month saves, what you've saved so far if you're partway through, and what the same habit adds up to over a year. It's an estimate from your usual week, not a record of what you'd have spent. This is general information, not medical advice.
Dry January Calculator
Your dry month
Your challenge
Both are 31 days. Any other month or a 30-day challenge: pick 30 days or Custom.
February is 28 days, or 29 in a leap year.
Capped at 31 days. This calculator covers one month at a time.
Leave it at 0 if you haven’t started. Only full days count.
Capped at 31, the length of your challenge.
Your usual week
Count cans, glasses and cocktails the way you have them.
Capped at 280 a week (40 a day)
Mix in what you pay at home and out. A $12 six-pack is $2 a can; a bar cocktail can run $12 to $18.
Capped at $1,000
What you usually drink
153 calories per drink (12 fl oz at 5%).
Check the label, or use the alcohol calorie math: fl oz × ABV × 1.63, plus any carbs or mixer. A 12 oz beer at 5% is 12 × 5 × 1.63, about 98 before carbs.
Capped at 1,000 calories
Over all 31 days
Your progress
Not started yet. All 31 days to go.
0%| Figure | So far | Still to come |
|---|---|---|
| Money | $0.00 | $265.71 |
| Drinks | 0 | 44 |
| Calories | 0 | 6,776 |
If you kept it up for a year
52 weeks at the same rate as your usual week.
Your usual week: 10 drinks, $60.00 and 1,530 calories. About $8.57 a day.
Totals are your usual week ÷ 7 × the days. A year here is 52 weeks (364 days) at the same rate. Estimates only: they assume every day would have been a usual one.
It runs in your browser; nothing is stored or sent.
Sober44
Alcohol Free Tracker
Track your dry month in Sober44
Set your quit date to day 1 and Sober44 counts the days, plus the money, drinks and calories you haven’t spent or had. Check in each evening.
Free · No sign-up needed
How this Dry January calculator works
Pick your challenge and the calculator sets its length: 31 days for Dry January or Sober October, 30 days, or any length from 1 to 31 that you enter. Nothing on the page reads today’s date, so it works the same whichever month you start in. Your usual week is then spread evenly across those days:
- Money: drinks a week × cost per drink ÷ 7 × days
- Drinks: drinks a week ÷ 7 × days
- Calories: drinks a week × calories per drink ÷ 7 × days
Counting the real days matters. Some calculators multiply a weekly figure by 4, which covers only 28 days and comes out about 10% short of a 31-day month. At $60 a week, × 4 gives $240, but 31 days comes to $265.71.
Days done splits the month into so far and still to come. Only full days count, so once you’ve finished day 12, enter 12. Each total is rounded once, to the cent or to the whole drink or calorie. Still to come is the whole challenge minus what you’ve done so far, so the two always add up to the total.
The year line keeps the same weekly rate for 52 weeks (364 days). It isn’t the month × 12, which for a 31-day month would count 372 days.
Calories come from these presets, or from your own number if you pick Custom. Each preset is fl oz × ABV × 1.63 for the alcohol, plus the carbs, checked against USDA FoodData Central:
| Drink | Serving | Calories |
|---|---|---|
| Beer | 12 fl oz at 5% | 153 |
| Light beer | 12 fl oz at 4.2% | 103 |
| Red wine | 5 fl oz at 13.5% | 125 |
| White wine | 5 fl oz at 13% | 121 |
| Spirits | 1.5 fl oz shot at 40% | 98 |
| Mixed drink | A shot plus 6 fl oz of regular cola | 175 |
USDA lists a 1.5 oz shot at 97 calories. The formula gives 98, and that’s the number the calculator uses. Bigger pours, stronger beers and sweet mixers add more, so pick Custom if your usual drink is different.
What a dry month saves at common drinking levels
Here’s what 31 days without alcohol comes to at a few common levels, with regular beer (153 calories) for the calories:
| Usual week | Money | Drinks | Calories |
|---|---|---|---|
| 5 drinks at $6 | $132.86 | 22 | 3,388 |
| 10 drinks at $6 | $265.71 | 44 | 6,776 |
| 14 drinks at $8 | $496.00 | 62 | 9,486 |
| 21 drinks at $10 | $930.00 | 93 | 14,229 |
And the same habits kept up for a year of 52 weeks:
| Usual week | Money | Drinks | Calories |
|---|---|---|---|
| 5 drinks at $6 | $1,560.00 | 260 | 39,780 |
| 10 drinks at $6 | $3,120.00 | 520 | 79,560 |
| 14 drinks at $8 | $5,824.00 | 728 | 111,384 |
| 21 drinks at $10 | $10,920.00 | 1,092 | 167,076 |
A 30-day challenge at 10 drinks a week and $6 a drink comes to $257.14, so the 31st day adds about $8.57. What you drink moves the calories more than the money: at 10 drinks a week over 31 days, beer comes to 6,776 calories, light beer 4,561, red wine 5,536, white wine 5,359, spirits 4,340 and mixed drinks with cola 7,750.
For comparison, one estimate quoted by CNBC puts a month off at “between $300 and $1,000”. Your own week gives a much closer number.
For the money side in more detail, with separate lines for drinks at home and out, try the alcohol spending calculator. It uses an average month of 52 ÷ 12 weeks (about 4.33), so its monthly figure runs a little lower than a 31-day total here.
To keep count once your month starts, set your quit date in Sober44 to day 1. It counts your alcohol-free time to the second and estimates the money, drinks and calories you haven’t spent or had, from the drinks per week and weekly spend you enter. The usual-week line above gives you the weekly figure. A “drank” check-in restarts the sober timer, but logging a craving never does. There’s no account, and everything stays on your phone.
What a month off can do
Most of what’s known comes from surveys of people who chose to sign up for Dry January, plus one small study. Treat it as encouragement, not a promise. This is general information, not medical advice.
In a University of Sussex survey of people who did Dry January in 2018, 71% said they slept better, 67% had more energy and 58% lost weight, and 88% said they saved money. By August the same group was drinking on 3.3 days a week, down from 4.3, and getting drunk 2.1 times a month, down from 3.4.
A newer survey found smaller numbers. Of 4,232 adults who signed up and answered in the first week of February, 56% said their sleep was better, 52% had more energy and 63% said it helped them save money (The Conversation). Richard de Visser, who led the Sussex research, writes there that around half of people who do Dry January go back to their previous drinking levels, though they feel more in control of it, while around 40% make broader changes to their drinking.
In one small London study published in BMJ Open in 2018, 94 moderate-to-heavy drinkers stopped for a month. At the median, insulin resistance fell 25.9%, systolic blood pressure 6.6% and weight 1.5%. Two liver enzymes fell too: ALT by 14.5% and gamma GT by 28.6% (full text). The 47 people who kept drinking saw no significant improvement. It was an observational study at a single center, so it shows an association, not proof.
A slip doesn’t undo the month. The Sussex team found that people who didn’t stay alcohol-free for the whole month also changed their drinking, though the changes were “a bit smaller”. A 2025 scoping review found benefits among people who didn’t fully abstain, too. The same review calls for “more rigorous research” and notes that nearly all of it so far comes from the UK.
Before you stop
If you drink heavily every day, or feel shaky, sweaty or anxious when you go without, talk to a doctor before you stop. The NHS warns that stopping suddenly can be very dangerous if you’re dependent on alcohol, and MedlinePlus notes that withdrawal can quickly become life-threatening. Call 911 for seizures, fever, severe confusion, hallucinations or an irregular heartbeat.
Free, confidential help is available from SAMHSA’s National Helpline at 1-800-662-4357.
If you drink heavily and want to cut down before your month starts, the alcohol taper schedule calculator can help you sketch a step-down to take to your doctor first. It’s a planning aid, not a detox plan.
Dry January® is a registered trademark of Alcohol Change UK. Sober44 isn’t affiliated with or endorsed by Alcohol Change UK or any dry-month campaign, including Sober October.
Frequently Asked Questions
Common questions about dry january calculator
How much money do you save doing Dry January?
Take what you usually spend on drinks in a week, divide by 7 and multiply by 31. At 10 drinks a week and $6 a drink, that's $60 ÷ 7 × 31 = $265.71. Heavier or pricier weeks save more: 14 drinks a week at $8 comes to $496 over the 31 days. In a University of Sussex survey of people who did Dry January in 2018, 88% said they saved money. For a line-by-line look at what you spend, try the alcohol spending calculator.
How many calories do you save in a month without alcohol?
Multiply the calories in your usual drink by your drinks a week, divide by 7, then multiply by the days. Over 31 days, 10 regular beers a week (153 calories each) come to 6,776 calories, 7 glasses of red wine a week (125 each) come to 3,875, and 7 mixed drinks with cola (175 each) come to 5,425. The calculator shows calories, not pounds. NIH researchers note that the old rule of 3,500 calories to a pound overstates how much weight people actually lose over time.
Is Sober October the same as Dry January?
Same idea, different month. Both ask you to go without alcohol for a whole calendar month, and both months have 31 days, so the calculator gives the same totals for either. Dry January was started in 2013 by Alcohol Concern, the UK charity now known as Alcohol Change UK. Macmillan Cancer Support started the October challenge as a fundraiser in 2013 and ran it through 2025. In 2026 the fundraising platform Ezy Raise runs it, with Alcohol Change UK as its UK charity partner. You don't need to sign up for either to use this calculator.
I'm partway through. Can I see what I've saved so far?
Yes. Enter the full days you've done, and the calculator splits the month into so far and still to come. 12 days into Sober October, at 14 drinks a week and $8.50 a drink, you've kept $204.00 and skipped 24 drinks so far. Another $323.00 is still to come, for $527.00 over the whole 31 days.
What if I have a drink during the month?
Don't write off the month. Count the days you did go without and pick up again the next day. University of Sussex research found that people who didn't stay alcohol-free for the whole month also drank less afterwards, though the changes were “a bit smaller”. A 2025 review of Dry January research found benefits among people who didn't fully abstain, too. Here's what to do with your sober date after a relapse.
What are the benefits of a month without alcohol?
Plenty of people say they feel better for it. In a University of Sussex survey of people who did Dry January in 2018, 71% said they slept better, 67% had more energy and 58% lost weight. In a small 2018 London study, 94 moderate-to-heavy drinkers stopped for a month. At the median, their insulin resistance fell 25.9%, systolic blood pressure 6.6% and weight 1.5%, and their liver enzyme levels dropped. People in the study who kept drinking saw no significant improvement. These are self-reports and one observational study, so treat them as encouragement, not a promise. This is general information, not medical advice.
Do people drink less after Dry January?
Many do, at least for a while. In the Sussex study, Dry January 2018 participants who answered in August were drinking on 3.3 days a week, down from 4.3. Richard de Visser, who led that research, writes that around half of people who do Dry January go back to their old drinking levels, though they feel more in control of it, while around 40% make broader changes to their drinking. Before the month ends, decide what you want your drinking to look like after day 31.
Is it safe to stop drinking for a month?
For most people who drink lightly or moderately, yes. If you drink heavily every day, or you get shaky, sweaty or anxious when you go without, talk to a doctor before you stop. The NHS warns that stopping suddenly can be very dangerous if you're dependent on alcohol. Withdrawal can quickly become life-threatening: call 911 for seizures, fever, severe confusion, hallucinations or an irregular heartbeat. SAMHSA's free, confidential National Helpline is 1-800-662-4357.