Caffeine calculator
This caffeine calculator adds up the caffeine from your coffee, tea, cola, energy drinks and chocolate and compares the total with the levels the European Food Safety Authority (EFSA) considers safe. For healthy adults that is up to 400 mg a day – about 4 cups of filter coffee at 90 mg each.
Source: EFSA – Caffeine: EFSA explains risk assessment (2015), based on the Scientific Opinion on the safety of caffeine, EFSA Journal 2015;13(5):4102 (read 09.10.2026). Updated: .
How it is calculated
Caffeine = number of drinks × caffeine per drink. The calculator uses the approximate amounts from EFSA’s overview “How much caffeine is there in…” and compares the total with EFSA’s safe levels from its 2015 scientific opinion.
How much caffeine is safe per day?
| Group | EFSA level |
|---|---|
| Healthy adults | up to 400 mg a day (about 5.7 mg per kg); single doses up to 200 mg (about 3 mg per kg) |
| Pregnant and breastfeeding women | up to 200 mg a day |
| Children and teenagers | 3 mg per kg body weight a day |
EFSA adds that 100 mg (about 1.4 mg per kg) may affect sleep in some adults when taken close to bedtime. The levels are for healthy people. EFSA did not assess people with a disease or medical condition, caffeine together with medicines, or with amounts of alcohol that are harmful in themselves (such as binge drinking or any alcohol in pregnancy).
Caffeine in coffee, tea, cola and chocolate
| Drink or food | Caffeine |
|---|---|
| Cup of filter coffee (200 ml) | 90 mg |
| Espresso (60 ml) | 80 mg |
| Can of energy drink (250 ml) | 80 mg |
| Cup of black tea (220 ml) | 50 mg |
| Can of cola (355 ml) | 40 mg |
| Bar of plain chocolate (50 g) | 25 mg |
| Bar of milk chocolate (50 g) | 10 mg |
Examples
- Two cups of filter coffee and a cola: 220 mg – 55 % of the 400 mg level.
- Five cups of filter coffee: 450 mg, 50 mg above the level for adults.
- Four espressos: 320 mg.
- Pregnant, two cups of filter coffee: 180 mg – 90 % of 200 mg.
- Child of 30 kg: 3 mg per kg gives 90 mg a day – one can of energy drink (80 mg) is already 89 %.
For bedtimes after a late coffee see the sleep calculator; for daily fluids the water intake calculator.
Frequently asked questions
How much caffeine is too much in a day?
EFSA considers up to 400 mg a day safe for healthy adults – about 4 cups of filter coffee. Single doses should stay at or below 200 mg.
How much caffeine is in a cup of coffee?
EFSA gives about 90 mg for a 200 ml cup of filter coffee and 80 mg for an espresso. Real values vary with the beans and the brewing.
How much caffeine is safe during pregnancy?
Up to 200 mg a day from all sources, according to EFSA – for example two cups of filter coffee (180 mg).
How much caffeine can a child have?
EFSA proposes 3 mg per kg body weight a day for children and teenagers: 90 mg for a child of 30 kg, 150 mg at 50 kg.
Does the calculator use my body weight?
Yes, to show mg per kg and for children and teenagers, whose level is 3 mg per kg. For adults EFSA states fixed amounts (400 mg a day, 200 mg at once).
How much caffeine is in cola and chocolate?
About 40 mg in a 355 ml can of cola, 25 mg in a 50 g bar of plain chocolate and 10 mg in milk chocolate.
Sources and legal basis
As of: · Editorial policy
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