Dry January: We Calculated How Many Calories You'll Save (And the Exercise Equivalent)

Considering Dry January? We've calculated exactly how many calories you'll save—and what exercise it would take to burn off the equivalent.

The results might motivate you to put down that drink.

What's "Moderate" Drinking?

While many Indians don't drink at all, those who do often consume significant quantities. For this analysis, we're using 12 drinks per week—typical for regular social drinkers.

The Calorie Count of Popular Drinks in India

Average across drink types: ~150 calories per drink

Dry January Maths: Your Calorie Savings

For a moderate drinker (12 drinks/week):

That's 8,000 calories—nearly 1 kilogram of body fat.

Calculate your weight loss timeline →

The Exercise Equivalent

We used our Calories Burned Calculator to find out what exercise it would take to burn 8,000 calories.

For a 75kg person:

Think about it: Dry January saves you the equivalent of playing 16 hours of cricket or running 130 km.

Calculate your own exercise equivalents →

Beyond Just Calories

The 8,000 calories is just the alcohol itself. We haven't counted:

The Chakna Effect

Drinking in India often comes with:

• Chicken tikka and kebabs
• Paneer starters
• Late-night biryani
• Street food on the way home

Add another 500-1,000 calories per drinking session for many people.

The Next Day

Hangovers mean:

• Skipped morning walk or gym
• Lazy day at home
• Ordering in instead of cooking

The Real January Savings

If you're a moderate drinker who enjoys chakna with drinks:

That's over 1.5 kg of potential weight loss—just from not drinking for one month.

Week-by-Week Breakdown

Here's what you're saving each week:

Week 1 (Days 1-7)

• Calories saved: 1,800
• Exercise equivalent: 3 hours of running
• Social pressure may be the biggest challenge

Week 2 (Days 8-14)

• Total calories saved: 3,600
• Exercise equivalent: 6.5 hours of running
• Sleep quality typically improves

Week 3 (Days 15-21)

• Total calories saved: 5,400
• Exercise equivalent: 10 hours of running
• Energy levels noticeably better

Week 4+ (Days 22-31)

• Total calories saved: 8,000
• Exercise equivalent: 13 hours of running
• Skin looks better, weight may be down 1kg+

The Money Angle

Alcohol in India isn't cheap. Regular drinkers often spend ₹3,000-6,000 per week.

Dry January saves:

• ~8,000 calories
• ~₹12,000-24,000 in your pocket
• ~13 hours of exercise you don't need to do

Health Benefits Beyond Weight

For Indians specifically, reducing alcohol has additional benefits:

• Fatty liver prevention - increasingly common in urban India
• Better blood sugar control - important given high diabetes rates
• Improved heart health - especially relevant for South Asians
• Better sleep quality - crucial for productivity

The Bottom Line

Dry January isn't just about "detoxing" or willpower challenges. The maths is simple:

• 8,000+ calories saved from alcohol
• 13 hours of running worth of exercise you don't have to do
• 1-1.5 kg of potential weight loss
• ₹12,000-24,000 saved

Whether you're doing it for health, weight loss, or just to prove you can—the numbers are on your side.

Ready to calculate your own numbers?

• Calories Burned Calculator - See exercise equivalents
• Weight Loss Calculator - Plan your timeline
• BMI Calculator - Check your starting point

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Thinking about cutting back permanently? Even reducing from 12 drinks to 6 per week saves 4,000 calories per month—that's nearly half a kilogram of fat every month, or 5kg a year.