Think of this...
xxx
A person of 130 kilos can probably drink twice as much as one of 65 kilos.
Provided that the two have equal metabolism. But we all are different.
Many variables enter into the blood/alcohol tests, i.e. meals and drinks.
Would not trust any of your above rules, unless checking them for "my body".
xxx
Had a few random tests here and there, before flights.
I most cases, had dinner the night before, a glass of wine, or a beer.
Never got problems.
On that, sleep your 8 hrs... and fly 10 or 12 hrs later... you will be ok.
Just limit yourself to conservative figures.
xxx
Cheers