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 UK guidance: up to 400 mg a day for healthy adults and 200 mg a day in pregnancy. 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 NHS and the European Food Information Council (EUFIC).
- Limits: for healthy adults, up to 400 mg a day is unlikely to cause adverse effects; in pregnancy the limit is 200 mg a day (FSA and FSS, 2024; NHS). While breastfeeding, the British Nutrition Foundation advises keeping below 200 mg a day.
- 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 |
|---|---|---|---|
| Instant coffee | 1 mug | 100 mg | NHS |
| Filter coffee | 1 mug | 140 mg | NHS |
| Espresso | 60 ml | 80 mg | EUFIC |
| Decaf coffee | 200 ml | 4 mg | EUFIC |
| Tea | 1 mug | 75 mg | NHS |
| Green tea | 250 ml | 38 mg | EUFIC |
| Matcha | 1 g | about 32 mg (19–44 mg) | Molecules review, 2021 |
| Cola | 1 can | 40 mg | NHS |
| Diet Coke | 330 ml | 46 mg | Coca-Cola GB |
| Energy drink | 250 ml / 500 ml | 80 mg / up to 160 mg | NHS |
| Dark chocolate | 50 g | under 25 mg | NHS |
| Milk chocolate | 50 g | under 10 mg | NHS |
| Optimal Native pouches | 1 pouch | 200 mg / 75 mg / 0 mg | Label (Morning Energy / Daily Flow / Evening Relax) |
Sources: NHS, EUFIC, Kochman et al., Molecules, 2021, Coca-Cola Great Britain FAQ (checked October 2026). 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, up to 400 mg a day is unlikely to cause adverse effects. In pregnancy the limit is 200 mg a day. More: How much caffeine is too much?
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 in the UK · Caffeine in coffee vs tea · Caffeine in pregnancy