Caffeine Safety Checker

Add up your daily caffeine intake from coffee, tea, energy drinks, and supplements. We compare against FDA and EFSA safety guidelines.

Add your sources

Espresso shot

64 mg / serving

Brewed coffee (240 ml)

95 mg / serving

Cold brew (350 ml)

200 mg / serving

Black tea (240 ml)

47 mg / serving

Green tea (240 ml)

28 mg / serving

Energy drink (240 ml)

80 mg / serving

Cola (350 ml)

34 mg / serving

Pre-workout scoop

200 mg / serving

Caffeine pill (200 mg)

200 mg / serving

Dark chocolate (30 g)

24 mg / serving

About you

Body weight (optional)

Pregnant or breastfeeding

Within safe range

0 mg

Daily limit: 400 mg

The FDA recommends healthy adults consume no more than 400 mg of caffeine daily. Pregnant and breastfeeding individuals should limit intake to 200 mg. Individual sensitivity varies.

About caffeine safety

Caffeine is the most widely consumed psychoactive substance in the world. While moderate intake (up to 400 mg/day for adults) is generally safe, exceeding this can cause anxiety, insomnia, elevated heart rate, and digestive issues. Caffeine sensitivity is highly individual — some metabolize it quickly, others slowly. Pregnant individuals should limit intake to 200 mg/day per ACOG guidelines. Avoid caffeine within 6-8 hours of bedtime for better sleep.

These tools are for educational purposes only and do not constitute medical advice. Always consult a qualified healthcare professional before changing your supplement or nutrition routine.