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Track your total daily caffeine intake from coffee (various strengths), tea, espresso, energy drinks, and soda. Includes safety warnings based on FDA guidelines, elimination timeline, and per-beverage breakdown.
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Try tool →| Beverage | Serving | Caffeine |
|---|---|---|
| ☕ Coffee (drip) | 1 serving | 40-145 mg |
| ☕ Espresso (shot) | 1 serving | 63 mg |
| ☕ Instant Coffee | 1 serving | 62 mg |
| 🫖 Black Tea | 1 serving | 47 mg |
| 🫖 Green Tea | 1 serving | 28 mg |
| ⚡ Energy Drink | 1 serving | 150 mg |
| 🥤 Cola / Soda | 1 serving | 34 mg |
| 🥤 Diet Cola | 1 serving | 42 mg |
FDA recommends: Up to 400 mg of caffeine per day for healthy adults — roughly 4 cups of brewed coffee.
Pregnancy: The American College of Obstetricians and Gynecologists recommends limiting to 200 mg per day during pregnancy.
Children and teens: The American Academy of Pediatrics recommends against caffeine for children and adolescents.
Sensitivity: Caffeine metabolism varies significantly between individuals due to genetics. Some people experience side effects at doses below 200 mg.
Caffeine has an average half-life of about 5 hours in healthy adults. This means after 5 hours, half of the caffeine is still in your system:
The FDA recommends a maximum of 400 mg per day for healthy adults. Consuming more than 600 mg per day regularly increases the risk of insomnia, anxiety, heart palpitations, and digestive issues. Acute caffeine overdose requires consumption of ~1,000-1,500 mg in a short period.
Given caffeine's 5-hour half-life, stop consuming caffeine by 12-2 PM to minimize sleep disruption. Sensitive individuals may need to stop by 10 AM. Consider your bedtime — if you sleep at 10 PM, stopping by 2 PM gives caffeine ~8 hours to mostly clear your system.
Caffeine can temporarily boost metabolism by 3-11% and enhance fat burning, especially during exercise. However, the effect diminishes with regular use as tolerance builds. Caffeine is not a substitute for proper diet and exercise for weight management.
Cortisol (your natural alertness hormone) peaks shortly after waking. Drinking coffee during this peak may build tolerance faster. Waiting 1-2 hours after waking allows cortisol to naturally decrease, making caffeine more effective. Mid-morning (9-11 AM) is often the optimal window.
Moderate caffeine consumption (up to 400 mg/day) does not cause significant dehydration. While caffeine has a mild diuretic effect, the water content of coffee and tea more than compensates for it. Caffeinated beverages contribute to your daily fluid intake.