Caffeine calculator: how much caffeine do you drink each day?

An espresso in the morning, coffee at work and cola after lunch: caffeine comes from many sources, so it is easy to lose track. This caffeine calculator adds up your drinks and compares the result with a widely used daily guideline.

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Caffeine calculator

ProfileHealthy adultPregnancy or breastfeedingTeenager

ServingsVolume (ml)

Espresso (Shots)70 mg

Filter coffee (Volume (ml))

Instant coffee (Volume (ml))

Decaf coffee (Volume (ml))

Black tea (Volume (ml))

Green tea (Volume (ml))

Cola (Volume (ml))

Energy drink (Volume (ml))

Ground coffee (g)

Coffee typeNot sure (about 9 mg/g)100% arabica (about 9 mg/g)Robusta blend (about 12 mg/g)Mostly robusta (about 16 mg/g)

Enter only the coffee grams — water volume does not change total caffeine. A level teaspoon is about 2 g; a level tablespoon about 6 g.

Custom drink

Caffeine from label (mg)Servings

Last caffeine time

Within the guideline

Total

0 mg

approx. 0–0 mg (honest range)

Daily limit

400 mg

0% · Remaining to limit: 400 mg

Values are estimates and do not replace medical advice.

How the caffeine calculator works

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Choose your drinks, enter the number of servings and adjust the volume in millilitres — a cup may be 150 ml while a mug may be 350 ml. Espresso is counted in shots. You can also add a custom drink from its label. For ground coffee, enter grams per serving and choose the bean type: arabica, a robusta blend or mostly robusta. Water is not a separate input because it mainly changes strength, not the total caffeine extracted. A level teaspoon is about 2 g and a level tablespoon about 6 g. The calculator shows a realistic range because caffeine varies with beans and extraction. Weight is only used for the teenager profile, with a guideline of about 3 mg/kg.

How much caffeine is in coffee and other drinks?

These are approximate averages per millilitre: espresso is about 2.3 mg/ml, filter coffee 0.38 mg/ml, instant coffee 0.33 mg/ml, black tea 0.18 mg/ml, green tea 0.12 mg/ml, cola 0.11 mg/ml and an energy drink 0.32 mg/ml. The calculator shows a central estimate and a range of roughly 75–125%. Actual caffeine depends on the beans, brewing method and serving size. Cappuccino and latte are usually counted as one or two espresso shots.

How much caffeine is safe each day?

According to EFSA, healthy adults can consume up to 400 mg of caffeine per day, while a single dose up to 200 mg is not considered a safety concern. During pregnancy and breastfeeding, the recommended limit is 200 mg per day. For children and teenagers, around 3 mg per kilogram of body weight per day is used.

When caffeine stops helping

Caffeine usually has a half-life of 3–7 hours. Larger amounts may be linked with palpitations, irritability, trembling or difficulty falling asleep. If this happens, reduce the amount or move your last coffee earlier.

How to reduce caffeine without giving up coffee

Swap one serving for decaf, choose a weaker brew or use a smaller cup. Use our coffee-to-water ratio calculator for brewing proportions and the coffee cost calculator to estimate your spending.

Frequently asked questions

How much caffeine is in a cup of coffee?

Usually around 65–100 mg. An espresso has about 70 mg and filter coffee about 95 mg.

How many coffees can you drink per day?

For a healthy adult, the guideline is about 400 mg per day, roughly four filter coffees.

How much caffeine is safe during pregnancy?

The recommended limit is no more than 200 mg per day, including tea, cola and energy drinks.

Does decaf coffee really contain no caffeine?

It contains very little, usually a few milligrams. It is not completely caffeine-free.

This calculator is for information only and does not replace medical advice. If you have heart disease, high blood pressure, anxiety, sleep problems, are pregnant or take medication, discuss caffeine with a healthcare professional.