How Much Caffeine Is Too Much?
Most healthy adults can safely consume up to about 400 mg of caffeine per dayâroughly the amount in four small cups of brewed coffee. But your safe range depends on age, body weight, pregnancy status, medications, and personal sensitivity. Some people feel jittery or anxious at much lower doses, while others tolerate more.
This calculator adds up caffeine from common drinks like coffee, tea, soda, energy drinks, and preâworkout supplements, then compares it to ageâ and situationâappropriate guidelines. It also looks at caffeine per kg of body weight, since very high mg/kg doses are more likely to trigger side effects such as rapid heart rate, insomnia, or anxiety.
Typical Caffeine Amounts
- 8 oz brewed coffee: ~95 mg
- 1 espresso shot: ~63 mg
- 8 oz black tea: ~47 mg
- 8 oz green tea: ~30â35 mg
- 12 oz cola: ~34 mg
- 250 ml energy drink: ~80 mg (varies a lot by brand)
- Preâworkout scoop: often ~150â200 mg or more
Who Should Be Extra Careful With Caffeine?
You should talk with a healthcare professional about caffeine limits if you are pregnant, breastfeeding, have heart rhythm problems, high blood pressure, anxiety disorders, sleep issues, or are taking medications that interact with caffeine. Children and teens are much more sensitive and should generally keep intake low.