Caffeine Calculator
Track your caffeine intake and calculate safe limits.
How many servings did you consume?
Coffee (8oz)
95mg caffeine
Espresso (1oz)
64mg caffeine
Black Tea (8oz)
47mg caffeine
Green Tea (8oz)
28mg caffeine
Energy Drink (8oz)
80mg caffeine
Cola (12oz)
34mg caffeine
Dark Chocolate (1oz)
23mg caffeine
Adults
Up to 400mg/day
Pregnant Women
Max 200mg/day
Adolescents
Max 100mg/day
How Caffeine Works
Caffeine blocks adenosine receptors in your brain, preventing drowsiness. It increases alertness, focus, and can temporarily boost metabolism. Effects peak 30-60 minutes after consumption.
Managing Your Intake
To avoid sleep disruption, stop consuming caffeine 6-8 hours before bed. Stay hydrated (caffeine is a mild diuretic) and consider cycling off caffeine periodically to maintain sensitivity.
Frequently Asked Questions
For most healthy adults, up to 400mg per day (about 4 cups of coffee) is considered safe. Pregnant women should limit intake to 200mg or less.
Caffeine has a half-life of 3-5 hours, meaning it takes this long for your body to eliminate half of it. Effects can last 6-8 hours or longer.
Jitters, anxiety, rapid heartbeat, insomnia, digestive issues, headaches, and dehydration are common signs of excessive caffeine consumption.
Yes, regular consumption leads to tolerance. Your body adapts and you may need more caffeine for the same effect. Taking periodic breaks can help reset tolerance.