How much caffeine is safe?
Caffeine is the world’s most popular stimulant. In moderate amounts it improves alertness and exercise performance, but too much can cause anxiety, palpitations, poor sleep and stomach upset. Food safety authorities (EFSA in Europe and the U.S. FDA) set these daily limits:
- Healthy adults: up to 400 mg a day, and no more than about 200 mg in one go.
- Pregnant or breastfeeding women: up to 200 mg a day.
- Children and teenagers: up to about 3 mg per kg of body weight a day (EFSA). Many experts advise avoiding energy drinks completely under 18.
This free caffeine intake calculator adds up common drinks — including Arabic coffee (gahwa) and karak chai — so you can see where you stand.
How the calculator works
Each drink has an average caffeine value (for example a 240 ml mug of brewed coffee ≈ 95 mg, a single espresso ≈ 63 mg, a cup of black tea ≈ 47 mg, a can of cola ≈ 34 mg). Total caffeine = Σ (number of servings × caffeine per serving), compared with your limit. Example: two mugs of coffee and two cups of karak = 2 × 95 + 2 × 50 = 290 mg — fine for most adults, but over the 200 mg pregnancy limit.
Caffeine levels: low, moderate and high (adults)
| Daily caffeine | Level | What to expect |
|---|---|---|
| Under 200 mg | Low – moderate | Safe for most people, including pregnancy |
| 200 – 400 mg | Moderate | Safe for most healthy adults |
| 400 – 600 mg | High | More risk of jitters, poor sleep, raised heart rate and blood pressure |
| Over 600 mg (or 1,200 mg quickly) | Very high | Risk of toxicity: vomiting, irregular heartbeat, seizures — seek medical help |
Caffeine in common drinks (approximate)
| Drink | Caffeine |
|---|---|
| Brewed coffee, 240 ml mug | 95 mg |
| Espresso, single shot | 63 mg |
| Instant coffee, 1 cup | 60 mg |
| Karak / masala chai, 1 cup | about 50 mg |
| Black tea, 240 ml | 47 mg |
| Arabic coffee (gahwa), small cup | about 20–40 mg |
| Green tea, 240 ml | 28 mg |
| Cola, 330 ml can | 34 mg |
| Energy drink, 250 ml can | 80 mg (larger cans up to 160–300 mg) |
Benefits of moderate caffeine
- Alertness and focus, and better exercise performance.
- Coffee and tea contain antioxidants; moderate coffee intake is linked with lower risk of type 2 diabetes and liver disease in large studies.
- Knowing your total helps you sleep better and avoid afternoon crashes.
Health warnings
- High caffeine in pregnancy is linked with miscarriage and low birth weight — stay under 200 mg a day.
- People with anxiety, heart rhythm problems, uncontrolled high blood pressure, reflux or insomnia may need much less.
- Do not mix energy drinks with intense exercise in the heat, and never give them to children.
- Some medicines interact with caffeine; caffeine pills and pre-workout powders can contain 200–400 mg per serving.
- Cutting down suddenly can cause headaches for a few days — reduce gradually.
Tips to cut back
Switch one coffee a day to decaf or herbal tea, make tea weaker or smaller, avoid caffeine after 2–3 PM, and drink water first when you feel tired — thirst often feels like fatigue (see the water intake calculator). Poor sleep drives caffeine cravings; the sleep calculator can help you plan better nights.
Frequently asked questions
How much caffeine is too much in a day?
For healthy adults, more than 400 mg a day (about 4 mugs of brewed coffee) is considered too much. Pregnant and breastfeeding women should stay under 200 mg.
How much caffeine is in a cup of coffee?
A 240 ml mug of brewed coffee has about 95 mg, a single espresso about 63 mg and a cup of instant coffee about 60 mg. Large café drinks can contain 150–300 mg.
How much caffeine can I have while pregnant?
Up to 200 mg a day — about two mugs of instant coffee or one large brewed coffee. Remember tea, cola, chocolate and energy drinks count too.
Is karak chai high in caffeine?
A cup of karak usually has about 40–60 mg of caffeine, similar to strong tea. Several cups a day can add up, and the sugar adds calories.
How long does caffeine stay in your body?
Caffeine has a half-life of about 5 hours, so half of a 4 PM coffee may still be in your body at 9 PM. That is why afternoon caffeine affects sleep.
Sources
- EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the safety of caffeine. EFSA Journal 2015;13(5):4102.
- U.S. Food and Drug Administration. Spilling the beans: how much caffeine is too much? 2023.
- American College of Obstetricians and Gynecologists. Committee Opinion 462: Moderate caffeine consumption during pregnancy.
- USDA FoodData Central (caffeine content).