For healthy adults, daily caffeine intake up to 400 mg is generally safe; pregnancy guidance lands near 200 mg, with lower needs for teens and kids.
Low Intake
Typical Adults
Single Dose Cap
Light Day
- Small coffee at breakfast.
- Herbal tea later on.
- Decaf after lunch.
Low
Balanced Day
- Two small coffees.
- One tea early afternoon.
- Stop 6 hours before bed.
Mid
Pregnancy Plan
- One small coffee.
- Tea swap or decaf.
- Check labels by size.
≤200 mg
Daily intake lives on a spectrum. Your sweet spot depends on age, sleep rhythm, body weight, meds, and personal response. A double espresso can perk one person up yet leave another with jitters. So the target isn’t a single number. Think in ranges that match your context.
How Much Caffeine Per Day Is Safe — Practical Ranges
Most healthy adults land near 200–400 mg across the day. That can look like two medium coffees or a mix of tea, soda, and a square of dark chocolate. Pregnant readers should set a tighter cap near 200 mg. Teens do best with a lighter plan tied to body weight.
| Group | Suggested Daily Limit | Notes |
|---|---|---|
| Healthy adults | Up to 400 mg | Split across daytime; stop near late afternoon. |
| Pregnancy | Up to 200 mg | Lower target; track brewed strength and serving size. |
| Breastfeeding | 200–300 mg | Time intake after feeding; watch infant fussiness. |
| Adolescents | ~3 mg/kg | Body-weight based; energy drinks are a poor fit. |
| Kids (12 and under) | Little to none | Avoid habit-forming sources. |
| Caffeine-naive or sensitive | 0–100 mg | Start low; test response. |
| Heart rhythm concerns | Individualized | Medical guidance rules here. |
These ranges reflect broad consensus in public health guidance. The FDA consumer update pegs a 400 mg ceiling for most adults. Europe’s food-safety panel outlines a weight-based yardstick for youth and cites 200 mg as a sensible single-dose cap for grown-ups; see the EFSA scientific opinion for the details behind those numbers.
Drink choices shape the total fast. A tall drip can carry 200 mg on its own while a mug of green tea sits near 30–50 mg. If you want a breakdown by drink style, scan our quick map of caffeine in common beverages for typical ranges by size and brew strength.
What 400 Mg Looks Like Across Real Drinks
Think in servings, not only milligrams. The list below shows ballpark figures that help build a day plan. Brands and brewing swing the count, so treat these as guides, then check the label or the cafe’s posted data when you can.
Common Sources And Typical Amounts
| Beverage | Serving | Typical Caffeine |
|---|---|---|
| Brewed coffee | 8 fl oz (240 ml) | 80–120 mg |
| Drip coffee, large | 16 fl oz (475 ml) | 150–240 mg |
| Espresso shot | 1 fl oz (30 ml) | 60–80 mg |
| Americano, 2 shots | 12 fl oz (355 ml) | 120–160 mg |
| Black tea | 8 fl oz (240 ml) | 40–70 mg |
| Green tea | 8 fl oz (240 ml) | 30–50 mg |
| Cola | 12 fl oz (355 ml) | 30–40 mg |
| Energy drink | 16 fl oz (475 ml) | 150–240 mg |
| Dark chocolate | 1 oz (28 g) | 15–30 mg |
Stack two medium coffees and a tea and you’re close to the 400 mg mark. Swap one coffee for a cola and you free up room for an espresso in the afternoon. Small switches like brew method or cup size can trim a big chunk off the total.
Single Doses, Timing, And Sleep
Many people feel the peak within 30–60 minutes. The half-life sits near 5–6 hours for most adults, which means a late latte can echo at bedtime. Aim to stop caffeine roughly six hours before lights out. Sensitive sleepers might stop even earlier.
Large single hits are a different story from steady sips. A 200 mg slug in one go can push palpitations in some readers. Split larger amounts into smaller cups across the morning and early afternoon. That steady curve keeps performance high with fewer side effects.
Body Weight, Genetics, And Tolerance
Body mass, liver enzymes, and gut speed all shift the response. Two friends can drink the same cup and feel wildly different. Habit also matters. Regular users often need more to feel the same boost yet may also hit shaky hands at lower totals when sleep runs short.
When To Scale Back
- Anxiety or tremor after routine cups.
- Chest flutter or rapid pulse during light activity.
- Reflux, stomach upset, or frequent bathroom trips.
- Headaches that track with intake or withdrawal.
- Sleep debt building through the week.
Run a short reset if these pop up. Drop to half your usual total for a week, then rebuild with smaller cups. Many find that flavor habits, not only caffeine, drive the routine, so decaf swaps help. Label data helps here; brands list milligrams on many cans and pods.
Special Groups And Medical Notes
Pregnant readers should keep intake near 200 mg per day. That aligns with obstetric guidance and lines up with safer sleep for both parent and baby. For teens, a weight-based plan near 3 mg/kg keeps things in check. Younger kids don’t need any caffeine day to day.
Some meds interact with caffeine. Common examples include certain antibiotics, ADHD meds, and acid-reflux drugs. Talk to your clinician if you see side effects while on a new prescription. The same goes for heart rhythm concerns or panic symptoms that link with strong coffee.
Food-safety groups also track caffeine from all sources, including chocolate, tea, and supplements. EFSA’s scientific opinion outlines daily totals and single-dose advice that match the ranges used here.
Label Reading And Cafe Math
Milligrams vary by roast, bean, steep time, and size. Cafe boards often post the count per shot and per cup. When the board skips the number, use a safe estimate: 70 mg per espresso shot, 100 mg per small brewed coffee, 40–50 mg per tea. Then keep a simple day log for a week to see patterns.
Three Handy Tricks
- Swap to half-caf in the afternoon.
- Pick smaller cups for strong brews.
- Push your last sip to before mid-afternoon.
Sample Day Plans By Goal
Steady Focus, Early Start
7 a.m.: small brewed coffee. 10 a.m.: second small cup. 1 p.m.: green tea. Total near 250–300 mg. Sleep stays clean and energy runs smooth through late afternoon.
Flavor First, Lower Buzz
8 a.m.: one espresso with milk. 11 a.m.: herbal tea. 2 p.m.: decaf or iced tea. Total near 60–120 mg. Flavor wins without the shakes.
Gym Day, Short Window
8 a.m.: small coffee. 11:30 a.m.: pre-workout drink with a labeled dose. Skip late cups. Total near 250–350 mg. Keep single doses under 200 mg to avoid a spike.
Caffeine From Supplements And Pre-Workouts
Pills and powders can pack a punch in one scoop. Read the panel for milligrams per serving and watch the fine print on “proprietary blends.” Many tubs sit in the 150–300 mg range per scoop. If you also drink coffee, stack the numbers before you pour. A quick way to stay safe is to cap any single serving near 200 mg, space doses by a few hours, and skip late-day use. That pattern leaves room for one small coffee in the morning while keeping total intake inside a steady window.
Build Your Personal Limit In Seven Days
Day-By-Day Tuning
- Day 1–2: Log every source and rough milligrams.
- Day 3: Trim the last cup; move it one hour earlier.
- Day 4: Swap one drink to half-caf or tea.
- Day 5: Aim for two smaller servings instead of one big hit.
- Day 6: Keep the last sip at least six hours before bed.
- Day 7: Review sleep, mood, and performance; adjust 50 mg at a time.
When Zero Or Near-Zero Makes Sense
Some days call for none at all. Travel jet lag, high stress, or an illness can turn a small cup into a rough ride. Decaf, chicory blends, and caffeine-free sodas keep rituals in place while you reset.
If sleep is your main project this month, a gentle way to wind down intake is to switch the last cup to decaf this week, then move the second cup next week. You might also enjoy a primer on caffeine and sleep for timing tips and swaps.