Caffeine Calculator: How Much Caffeine Are You Drinking Today?
How much caffeine is too much? For healthy adults, up to 400 mg of caffeine a day, and up to 200 mg in one sitting, is not generally linked to harm. For pregnant and breastfeeding women the figure is 200 mg a day. Use the calculator below to add up your coffee, karak, tea and matcha and see how close you are.
Total today
Daily limit
Over 200 mg in one sitting? EFSA considers up to 200 mg in a single dose safe for healthy adults, so spread your cups through the day.
How the caffeine calculator works
Tap + for each drink you have had today. The calculator multiplies each drink by its average caffeine content and compares the total with the safe daily amount for the person you choose. Coffee, tea and cola values come from Mayo Clinic.1 Karak and matcha vary a lot, so we use a middle value: about 60 mg for a 150 ml cup of karak, and about 63 mg for 2 g of matcha, since matcha contains roughly 19 to 44 mg of caffeine per gram. See the full list in our caffeine chart.
How much caffeine per day is safe?
| Who | Safe amount |
|---|---|
| Healthy adults | Up to 400 mg a day |
| Healthy adults, single sitting | Up to 200 mg |
| Pregnant or breastfeeding women | Up to 200 mg a day |
| Children and teenagers | Up to 3 mg per kg of body weight a day |
These are general levels. Sensitivity to caffeine differs from person to person, and people with heart conditions, high blood pressure or anxiety, or who take regular medication, should ask their doctor how much suits them.
Tips to cut back on caffeine
- Have your last strong cup earlier: around 100 mg close to bedtime can affect sleep in some people.2
- Cut down gradually: dropping one cup at a time helps avoid withdrawal headaches. Read how to do it before fasting in caffeine in Ramadan.
- Swap some cups for caffeine-free drinks: rooibos, hibiscus tea or a date seed latte.
- Know your karak: see how much caffeine is in karak tea.
Use this calculator on your website
Bloggers, cafés and health writers are welcome to share this caffeine calculator. Please link to this page as the source: <a href="https://lucarise.com/caffeine-calculator/">Caffeine calculator by Lucarise</a>
More free tools: see all our drink calculators in one place.
Worried about sleep? See how much caffeine is left at bedtime with our caffeine half-life calculator.
Caffeine calculator: frequently asked questions
How much caffeine is too much in a day?
For healthy adults, up to 400 mg a day is not generally linked to harm, and up to 200 mg in a single sitting raises no safety concerns, according to the European Food Safety Authority. That is roughly four cups of brewed coffee.
How much caffeine is safe during pregnancy?
EFSA considers up to 200 mg a day safe for pregnant and breastfeeding women. If you are pregnant, check with your doctor about what suits you.
How much caffeine is in karak tea?
A 150 ml cup of karak is estimated at about 40 to 80 mg, depending on how strong the tea is and how long it is boiled. The calculator uses 60 mg as a middle value.
Does caffeine affect sleep?
Yes. EFSA notes that around 100 mg close to bedtime can affect sleep in some people, so it helps to have your last strong cup earlier in the day.
Which drinks have no caffeine?
Rooibos, hibiscus and other herbal teas, and date seed latte are naturally caffeine-free. Decaf coffee still has a small amount, about 2 mg per cup.
Sources
- Mayo Clinic. Caffeine content for coffee, tea, soda and more. mayoclinic.org
- EUFIC. EFSA opinion on the safety of caffeine. eufic.org
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