Coffee, tea, energy drinks — caffeine adds up faster than most people think. This free caffeine intake calculator totals your daily caffeine in milligrams and compares it with the widely cited 400 mg daily limit for healthy adults.
Caffeine Intake Calculator
Enter how many servings of each drink you have per day.
Caffeine content is approximate and varies by brand and serving size. For information only — not medical advice.
How caffeine adds up
A single cup of brewed coffee has about 95 mg of caffeine, an espresso shot about 63 mg, a cup of tea about 47 mg, and a typical energy drink around 150 mg. Two coffees and a tea — a normal day for many people — already lands near 240 mg. Add an afternoon energy drink and you sail past 400 mg without noticing.
The 400 mg benchmark
Health authorities commonly cite up to 400 mg of caffeine per day as an amount most healthy adults can consume without negative effects. Sensitivity varies widely, though — some people feel wired after a single cup, while others can drink coffee after dinner and sleep fine. Pregnant people and those with heart conditions or anxiety are usually advised to stay far below this level.
Tips to keep caffeine in check
- Set a caffeine curfew — avoid caffeine 8 hours before bed.
- Count every source: tea, chocolate, pre-workout, and some pain relievers all contain caffeine.
- Pair each caffeinated drink with a glass of water — caffeine is mildly diuretic.
- Cut back gradually to avoid withdrawal headaches.
For information only — not medical advice. Talk to your doctor about a caffeine level that is safe for you.