Nutrition tool
Caffeine intake calculator
Most healthy adults can safely have up to ~400 mg of caffeine a day (EFSA/FDA), and single doses up to ~200 mg. For a performance boost, research supports about 3–6 mg per kg bodyweight taken 30–60 minutes before training.
- Safe daily limit (adults)
- ~400 mg
- Max single dose
- ~200 mg
- Performance dose (3–6 mg/kg)
- 240–480 mg
Taken 30–60 min before training. Keep total daily intake under ~400 mg.
The basics
What is Caffeine Intake?
Caffeine is a well-evidenced performance aid and the most-used stimulant in the world — but more isn't better. Health authorities (EFSA, FDA) consider up to about 400 mg per day safe for most healthy adults, and single doses around 200 mg. For exercise performance, studies support roughly 3–6 mg per kilogram of bodyweight, taken 30–60 minutes beforehand. Sensitivity varies, pregnancy lowers the safe limit (~200 mg/day), and late-day caffeine harms sleep.
How to use it
- 1Enter your weight. Input your bodyweight in kilograms.
- 2Read your doses. See your performance dose range and the general safe limits.
- 3Mind your total. Count all sources — coffee, tea, pre-workout, energy drinks — and keep under ~400 mg/day.
FAQ
Caffeine Intake Calculator — questions
How much caffeine is safe per day?
For most healthy adults, up to about 400 mg per day and single doses up to ~200 mg are considered safe by the EFSA and FDA. Pregnant women should limit intake to around 200 mg per day.
How much caffeine should I take pre-workout?
Research supports about 3–6 mg per kilogram of bodyweight, 30–60 minutes before exercise. For an 80 kg person that's roughly 240–480 mg — but stay under the ~400 mg daily total and start low to assess tolerance.
How much caffeine is in a coffee?
A brewed coffee has about 80–100 mg per cup, espresso around 60–80 mg per shot, tea 30–50 mg, and energy drinks 80–160 mg — but check labels, as they vary widely.
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