How much caffeine are you really having?

Add what you drink on a typical day. You’ll see your total against the limit for your situation, and any single drink that packs more than you might expect.

This is for

What you drink

    0mg a day

    Add a drink to see your total.

    How the limits work

    For healthy adults, the FDA and the European Food Safety Authority consider up to 400 mg a day safe, with no more than about 200 mg at one sitting. During pregnancy and breastfeeding the limit is 200 mg a day. For children and teens, Health Canada sets 2.5 mg per kg of body weight. People with anxiety, high blood pressure, heart rhythm problems, or liver disease often do better with less.

    Caffeine amounts are typical values from USDA FoodData Central and manufacturer labels. Brewed coffee varies a lot with the bean, roast, and brewing method, and brands reformulate, so check labels when you can. Need to know when to stop for the day? Try the caffeine sleep cutoff calculator. Want to cut back? Use the caffeine taper planner.

    Want the evidence behind these numbers? Read Is caffeine good for you? A physician’s evidence review.

    Sources
    1. US Food and Drug Administration. Spilling the beans: how much caffeine is too much? fda.gov
    2. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific opinion on the safety of caffeine. EFSA Journal. 2015;13(5):4102. doi:10.2903/j.efsa.2015.4102
    3. American College of Obstetricians and Gynecologists. Committee Opinion No. 462: Moderate caffeine consumption during pregnancy.
    4. van Dam RM, Hu FB, Willett WC. Coffee, caffeine, and health. N Engl J Med. 2020;383:369-378. doi:10.1056/NEJMra1816604
    5. Wikoff D, et al. Systematic review of the potential adverse effects of caffeine consumption in healthy adults, pregnant women, adolescents, and children. Food Chem Toxicol. 2017;109:585-648.
    6. Health Canada. Caffeine in food: recommended maximum daily intakes.

    Built by Mahiar Rabie, MD. For education only, not medical advice.

    Caffeine is one lever. Sleep, training, and nutrition are the rest.

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