Free food maths tool
Caffeine Calculator
Enter how many servings of coffee, espresso, tea, cola and dark chocolate you have in a day, plus any caffeine from a label, and see the total in milligrams beside the 400 mg reference for healthy adults.
Worked example
2 x 1 cup (8 fl oz) brewed coffee, 1 x 1 cup (8 fl oz) black tea, brewed, 1 x 1 can (12 fl oz) cola add up to about 270 mg of caffeine, which is 68% of the 400 mg a day that the FDA and EFSA give for healthy adults.
Add up your caffeine
The result below starts from the example's numbers. Change any field and it updates as you type.
Track this target every day
Use the number above as your daily goal in CalorTracker, then log meals by photo, voice or text and see where your day stands against it. Free to start, no card needed to explore.
Results are estimates from published formulas, not medical advice. Your own body can sit above or below them.
Where the formulas come from, and how we check them: how we calculate.
How the total is worked out
For each source the calculator multiplies the number of servings by the milligrams of caffeine in one serving, then adds the caffeine you typed from a label. The milligrams in a serving are the USDA FoodData Central value per 100 g times the grams in the serving, rounded to a whole milligram. The table below the calculator shows each figure. For example, a cup of brewed coffee comes to 95 mg.
The 400 mg reference
Both the US Food and Drug Administration and the European Food Safety Authority give 400 mg a day as an amount of caffeine that is not generally associated with negative effects in healthy adults. EFSA's 2015 scientific opinion also says that single doses of up to 200 mg do not raise safety concerns in healthy adults. The calculator shows your total as a percentage of the 400 mg and the milligrams under or over it. It is a reference point from those two bodies, not a personal limit, and the calculator does not tell you what to drink.
Who this page is for
This page is for healthy adults. It does not cover pregnancy or breastfeeding, children or teenagers, or anyone with a medical condition or taking medication, for whom the figures differ or the question is a medical one. If any of that applies, a doctor or pharmacist is the right person to ask. People also differ a lot in how they respond to caffeine, and the same total can feel different from one person to the next.
What the calculator cannot know
- The caffeine in a real cup varies with the beans or leaves, how strongly it is brewed and the size of the cup.
- Energy drinks, pre-workout powders, tablets and decaffeinated drinks are not in the USDA data used here. Take their caffeine from the label and type it in the last field.
- It counts a day. It does not look at when you have caffeine or how much comes at once.
Caffeine in common sources, from USDA data
The values the calculator uses: caffeine per 100 g from the USDA FoodData Central entry, a household serving from the same entry, and the milligrams in that serving. The amount in a real cup depends on the beans or leaves, the brewing and the size, so treat each row as an average.
| Source | Serving | Grams | mg per 100 g | mg per serving |
|---|---|---|---|---|
| Brewed coffee | 1 cup (8 fl oz) | 237 | 40 | 95 |
| Espresso | 1 shot (1 fl oz) | 29.6 | 212 | 63 |
| Black tea, brewed | 1 cup (8 fl oz) | 237 | 20 | 47 |
| Green tea, brewed | 1 cup | 245 | 12 | 29 |
| Cola | 1 can (12 fl oz) | 372 | 9 | 33 |
| Dark chocolate, 60-69% cacao | 1 oz | 28.35 | 86 | 24 |