How much caffeine a day? EFSA guidance with examples
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According to the European Food Safety Authority (EFSA), healthy adults can have up to 400 mg of caffeine a day without safety concerns. Single doses of up to 200 mg are also considered safe. For pregnant and breast-feeding women the level is 200 mg a day. All caffeine during the day counts: coffee, tea, cola, energy drinks and caffeine pouches.
Key points
• Adults: up to 400 mg of caffeine a day.
• Single dose: up to 200 mg.
• Pregnant and breast-feeding women: up to 200 mg a day.
• Children and teenagers: 3 mg per kilogram of body weight.
Contents
- How much caffeine a day is safe?
- How much caffeine is in coffee, tea and energy drinks?
- How to work out your daily total
- Caffeine pouches and your daily total
- FAQ
How much caffeine a day is safe?
In 2015 EFSA assessed which amounts of caffeine are safe for healthy people (EFSA, 2015):
| Group | Safe amount |
|---|---|
| Healthy adults | up to 400 mg a day |
| Healthy adults, single dose | up to 200 mg |
| Pregnant and breast-feeding women | up to 200 mg a day |
| Children and teenagers | 3 mg per kg of body weight (e.g. 150 mg at 50 kg) |
Work out your own total: caffeine calculator.
Sensitivity to caffeine varies from person to person.
How much caffeine is in coffee, tea and energy drinks?
| Drink | Serving | Caffeine |
|---|---|---|
| Filter or instant coffee | 200 ml | about 90 mg |
| Espresso | 1 shot | about 80 mg |
| Energy drink | 250 ml | about 80 mg |
| Black tea | 250 ml | about 55 mg |
| Cola | 355 ml | about 37 mg |
Source: EUFIC. Coffee varies a lot with the beans, brewing and cup size.
In Germany, soft drinks such as energy drinks may contain at most 32 mg of caffeine per 100 ml (PTAheute, 2026), so a 500 ml can can contain up to 160 mg.
How to work out your daily total
Add up every source of caffeine in a day. Two examples:
- Three cups of filter coffee (200 ml each) and a cola: 3 × 90 mg + 37 mg = about 307 mg.
- Two espressos and a 500 ml energy drink: 2 × 80 mg + up to 160 mg = up to 320 mg.
Both examples stay under 400 mg. Add a large takeaway coffee and you can go over it quickly.
Caffeine pouches and your daily total
Caffeine pouches state the caffeine per pouch on the label. Optimal Native pouches:
- Morning Energy: 200 mg of caffeine per pouch
- Daily Flow: 75 mg of caffeine per pouch
- Evening Relax: caffeine-free
The Optimal Native daily routine (one Morning Energy and two Daily Flow) adds up to 350 mg of caffeine, which leaves about 50 mg for other caffeine that day. The pouches are sugar-free and contain no tobacco or nicotine. More: Caffeine pouches: what they are and how much caffeine they contain.
Contains caffeine. Not recommended for children or pregnant or breast-feeding women. Do not exceed the stated recommended daily dose.
FAQ
How many cups of coffee a day are safe?
At about 90 mg per 200 ml cup, 400 mg is roughly four cups. Bigger or stronger coffees contain more.
Is a single dose of 200 mg too much?
According to EFSA, single doses of up to 200 mg are safe for healthy adults.
Does caffeine from supplements count?
Yes. Your daily total includes caffeine from all sources.
How much caffeine can teenagers have?
EFSA gives 3 mg per kilogram of body weight, so about 150 mg at 50 kg.