How much caffeine can you have per day?

For an adult, a safe limit is about 400 mg per day, i.e. roughly 4 cups of coffee. For pregnant people, no more than 200 mg is recommended. An overdose causes nervousness and insomnia.

How much caffeine is in a cup of coffee?

A regular cup of filter coffee contains about 95 mg of caffeine. An espresso has around 60–80 mg, tea about 40 mg, and an energy drink (33 cl) about 105 mg.

How long does caffeine stay active?

Caffeine has a half-life of about 5–6 hours. A coffee drunk in the afternoon can therefore still disturb sleep in the evening. Sensitive people should avoid caffeine for 6–8 hours before bedtime.

Do energy drinks contain a lot of caffeine?

A regular 33 cl energy drink contains about 105 mg of caffeine — the same as a strong cup of coffee. They also often contain a lot of sugar. Several cans a day easily exceeds the safe limit.

Caffeine Calculator — Daily Caffeine Intake

Calculate how much caffeine you get from coffee, tea and energy drinks per day. Compare to limits. Free.

Cups of coffee: 3 cups

Cups of tea: 1 cups

Energy drinks (33 cl): 0 pcs

Cola drinks (33 cl): 0 pcs

325 mg

Caffeine per day

From coffee	285 mg
From tea	40 mg
From energy and cola drinks	0 mg
Total	325 mg
Share of daily limit (400 mg)	81 %

ℹ️ EFSA's safe daily limit for an adult is about 400 mg of caffeine (approx. 4 cups of coffee). For pregnant people the recommendation is no more than 200 mg. Caffeine has an effect for 4–6 hours — avoid it in the evening for better sleep.

This caffeine calculator adds up how much caffeine you get in a day from coffee, tea, energy drinks and colas. You see the total in milligrams and how much of the safe daily limit you reach.

How the calculator works and what it’s for▾

How daily intake is calculated

The calculator works out the caffeine from each type of drink separately and adds them together. The result shows the share from coffee, tea, and energy and cola drinks, along with the combined total.

Finally the total is compared with the adult daily limit of about 400 mg.

What you enter

You enter the number of cups of coffee and tea and the number of energy drinks and colas in 33 cl servings. The calculator converts these into milligrams.

The result also shows the percentage of the recommendation, so you immediately see whether you stay under the limit or go over it.

Safe limits and when to be careful

EFSA's safe daily limit for an adult is about 400 mg of caffeine, roughly four cups of coffee. For pregnant women the recommendation is no more than 200 mg.

Caffeine stays active in the body for 4 to 6 hours, so it is wise to avoid evening doses for better sleep.