Track Daily Caffeine
List all beverages, foods, and supplements containing caffeine. The calculator totals milligrams consumed and shows how close you are to a safe daily limit.
Total caffeine
270 mg
Selected limit
400 mg
Guideline upper limit is 400 mg/day.
Percent used
68%
Remaining: 130 mg
Tips for safer caffeine use
- Avoid caffeine within six hours of bedtime to protect sleep.
- Note medications that increase sensitivity (stimulants, certain antibiotics, pregnancy).
- Watch for signs of overuse: tremor, palpitations, anxiety, headaches, or reflux.
How to Use This Calculator
List all sources of caffeine
Include coffee, tea, energy drinks, sodas, chocolate, supplements, and caffeine tablets.
Fill in servings and caffeine content
Use product labels, cafe nutrition data, or reliable databases such as USDA FoodData Central.
Compare with recommended limits
Select the profile that matches your situation and adjust intake if your total exceeds the guideline.
Calculation Reference
Total caffeine = sum of all (servings * caffeine per serving in mg)
Percent of limit = (total caffeine / selected limit) * 100
Remaining allowance = selected limit - total caffeine
Frequently Asked Questions
How can I estimate caffeine content?
Check labels, cafe websites, or reference databases. When in doubt, use the higher end of the range to stay cautious.
Does decaf count?
Yes, decaffeinated coffee still contains around 2 - 5 mg per cup. Include it if you drink several cups.
Are supplements and pre-workouts included?
Many supplements contain large caffeine doses. Add them as individual items to capture total intake accurately.
How do I reduce caffeine without withdrawal?
Gradually decrease daily intake over one to two weeks, swap to half-caf or herbal drinks, and focus on adequate sleep.
Approximate Caffeine Content
- Brewed coffee (240 mL): 70 - 140 mg
- Espresso (60 mL): 63 mg
- Cold brew (240 mL): 150 - 240 mg
- Black tea (240 mL): 40 - 70 mg
- Green tea (240 mL): 20 - 45 mg
- Cola (355 mL): 30 - 40 mg
- Chocolate bar (40 g): 20 - 30 mg
- Caffeine tablet: 100 - 200 mg