Free Sobriety & Recovery Tools
Calculators, trackers and assessments for alcohol recovery — free, no signup, everything runs in your browser.
Most people start here
Four instruments, and between them they answer the question most people arrive with: how long has it been, how much is in me, how do I get through tonight, and when does the month start.
BAC Calculator
An estimate of blood alcohol from what you drank, your weight and the hours since. Never a driving test.
Open itSobriety Day Counter
Days, hours and seconds since your last drink, counting live, with the next milestone already in view.
Open itZebra Striping Tracker
One alcoholic drink, one alcohol-free, all night. Tap each round and watch the stripe hold.
Open itDry January Tracker
A January calendar to fill in or print, an honest grid, and a month that never resets on you.
Open itThe clock
Time since the last drink, and what it has already added up to in days, money and milestones.
Sobriety Timeline
Your quit date in, and every recovery milestone your body has already passed, with what comes next.
True Cost of Drinking
What a year of your current drinking costs in money, hours and calories, from the amount you actually drink.
Sobriety Day Counter
Days, hours and seconds since your last drink, counting live, with the next milestone already in view.
Sobriety Savings Calculator
What you have not spent since your last drink, from your own habit, projected out to a year.
The measurements
What a drink does to a body, in units, calories, hours and blood alcohol. Estimates, printed as ranges.
BAC Calculator
An estimate of blood alcohol from what you drank, your weight and the hours since. Never a driving test.
Alcohol Units Calculator
Any drink turned into UK units and US standard drinks, measured against the weekly guideline.
Alcohol Calories Calculator
The calories in what you drank, shown beside the food you would have to eat to match them.
Drink Driving Limit
The legal limit where you are and how long alcohol stays measurable. Never a permission to drive.
Alcohol System Calculator
How long alcohol stays measurable in blood, breath and urine, given as a range rather than a promise.
Hangover Calculator
How rough tomorrow is likely to be, from what you drank tonight, and roughly how long it lasts.
Morning After Calculator
Last night's drinks and the hour you stopped, and the estimated hour the alcohol clears your system.
The safety checks
For a heavy daily drinker, stopping is the dangerous part. These read your risk before you change anything.
Withdrawal Risk Checker
A few questions about how you drink now, and an honest read on whether stopping needs a doctor first.
Am I Addicted? Quiz
The AUDIT questionnaire, scored the way clinicians score it.
Withdrawal Timeline
Hour by hour through the first week: what tends to happen when, and the signs that need a doctor.
Alcohol Taper Planner
A structured schedule for cutting down, with the gate that says when a doctor comes first.
Craving Timer
A craving peaks and passes. Start the timer, watch the ring, and ride out the twenty minutes.
The resets
A named month, thirty days from today, or one night done one for one. A day you drank is logged, never punished.
Zebra Striping Tracker
One alcoholic drink, one alcohol-free, all night. Tap each round and watch the stripe hold.
Sober October Tracker
Thirty-one October days on one grid. Check in daily, print the calendar, keep the count honest.
Dry January Tracker
A January calendar to fill in or print, an honest grid, and a month that never resets on you.
30-Day No Alcohol Challenge
Thirty days from any start date, milestones marked, and a day you drank logged rather than punished.
Dry July Tracker
Thirty-one alcohol-free July days, tracked honestly, with the money and the run counted as you go.
What these tools are, exactly. They do arithmetic on what you type in, in this browser, and every figure they hand back is an estimate with a range around it. Each page prints the range and names the research it stands on rather than hiding either behind a confident-looking number.
Stopping is the part that carries medical risk. If you drink heavily every day, cutting down suddenly can be dangerous — the withdrawal risk check is the page to open first, and a doctor comes before any of this.
Nothing here is medical advice and none of it replaces somebody who knows your history. A day you drank is a data point on this site, never a verdict.