Caffeine calculator: how much caffeine have you had today?
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Use this caffeine calculator to add up how much caffeine you have had today from coffee, tea, cola, energy drinks, chocolate, tablets and pouches, and compare it with the guidance: up to 400 mg a day for healthy adults (EFSA and the US FDA) and 200 mg a day in pregnancy (EFSA). It also gives a rough estimate of how much caffeine could still be in your body at bedtime.
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How the caffeine calculator works
- Daily total: it adds up the typical caffeine in each drink you choose. The amounts are averages from the European Food Information Council (EUFIC).
- Limits: the European Food Safety Authority (EFSA) and the US Food and Drug Administration (FDA) consider up to 400 mg a day safe for healthy adults, and EFSA considers single doses of up to 200 mg safe (EFSA, 2015; FDA). In pregnancy and while breastfeeding, EFSA considers up to 200 mg a day safe.
- Bedtime estimate: caffeine has an average half-life of about 4 hours in healthy adults, with a range of 2 to 8 hours (EFSA). The calculator treats all your caffeine as if you had it at once, so it is only a rough guide.
Caffeine amounts used
| Drink or food | Serving | Caffeine | Source |
|---|---|---|---|
| Filter coffee | 200 ml | 90 mg | EUFIC |
| Instant coffee | 200 ml | 90 mg | EUFIC |
| Espresso | 60 ml | 80 mg | EUFIC |
| Decaf coffee | 200 ml | 4 mg | EUFIC |
| Black tea | 250 ml | 55 mg | EUFIC |
| Green tea | 250 ml | 38 mg | EUFIC |
| Matcha | 1 g | about 32 mg (19–44 mg) | Molecules review, 2021 |
| Cola | 355 ml | 37 mg | EUFIC |
| Energy drink | 250 ml / 500 ml | 80 mg / 160 mg | EUFIC |
| Dark chocolate | 50 g | about 27 mg (about 53 mg per 100 g) | EUFIC |
| Milk chocolate | 50 g | about 9 mg (about 17 mg per 100 g) | EUFIC |
| Caffeine tablet | 1 tablet | often 100 mg (check the label) | Label |
| Optimal Native pouches | 1 pouch | 200 mg / 75 mg / 0 mg | Label (Morning Energy / Daily Flow / Evening Relax) |
Sources: EUFIC, Kochman et al., Molecules, 2021. Coffee-shop drinks can contain much more: espressos from 20 coffee shops measured 51–322 mg (Crozier et al., 2012).
FAQ
How much caffeine is too much in a day?
For healthy adults, EFSA and the US FDA consider up to 400 mg a day safe. In pregnancy, EFSA considers up to 200 mg a day safe. More: How much caffeine a day is safe?
How long does caffeine stay in your body?
The average half-life is about 4 hours, so roughly half is still there 4 hours later. More: How long does caffeine last?
Why is my coffee different from the calculator?
Caffeine varies with the beans, the strength and the cup size. Coffee-shop drinks often contain more than the averages used here. More: How much caffeine is in a cup of coffee?
Read next: Caffeine pouches explained · Caffeine in tea · Caffeine in pregnancy