How much caffeine is safe per day?

For healthy adults, up to 400mg per day is generally considered safe. Pregnant and breastfeeding women should limit intake to 200mg per day. Children aged 12–18 should have no more than 100mg per day, and caffeine is not recommended for children under 12.

How much caffeine is in a cup of coffee?

A standard espresso shot contains about 63mg of caffeine. A regular flat white or latte (single shot) has about 63mg, while a double shot has about 126mg. Instant coffee has about 60–80mg per cup. Drip/filter coffee typically has 95–200mg per cup depending on size.

Caffeine Calculator

Add your daily drinks to see how much caffeine you're consuming — and whether you're within safe limits.

📋 Source: Food Standards Australia New Zealand (FSANZ) caffeine guidance. NHMRC: adults ≤400mg/day, pregnant ≤200mg/day. European Food Safety Authority (EFSA) 2015.
Your doctor or healthcare provider knows your history and circumstances — always follow their personalised advice over general information.

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Healthy adults: Up to 400mg per day (about 4 espresso shots or 2 large coffees) is generally considered safe by Food Standards Australia New Zealand (FSANZ) and Health Canada. Some people are more sensitive to caffeine due to genetics, medications, or health conditions.

Pregnant and breastfeeding women: Limit to 200mg per day. Higher caffeine intake during pregnancy is associated with increased risk of low birth weight and miscarriage. Caffeine passes into breast milk and can affect infant sleep.

Adolescents (12–18): No more than 100mg per day. Adolescent brains are still developing and are more sensitive to caffeine's effects on sleep, anxiety, and heart rate.

Children under 12: Caffeine is not recommended. There is no established safe level. Energy drinks should never be given to children.

Caffeine affects people differently, but common signs of excessive intake include:

Mild–moderate: Restlessness, anxiety, irritability, difficulty sleeping (even if consumed 6+ hours before bed), increased heart rate, frequent urination, stomach upset, headaches.

High doses (>600mg): Heart palpitations, tremors, nausea, dizziness, chest tightness. Seek medical attention if you experience chest pain or irregular heartbeat after caffeine.

Withdrawal: If you regularly consume caffeine and suddenly stop, you may experience headaches, fatigue, irritability, and difficulty concentrating for 2–9 days. Tapering gradually is recommended.

Caffeine and medications: Caffeine can interact with some medications including certain antibiotics (ciprofloxacin), asthma medications (theophylline), and some psychiatric medications. Ask your pharmacist if you're unsure.

Caffeine content varies significantly by preparation method, serving size, and brand. These are approximate averages:

Coffee: Espresso shot: 63mg. Flat white/latte (single): 63mg. Long black (double): 126mg. Instant coffee: 60–80mg. Drip/filter (250ml): 95–165mg. Cold brew (250ml): 100–200mg. Decaf: 2–7mg.

Tea: Black tea (250ml): 25–50mg. Green tea: 25–40mg. Matcha (1 tsp): 35–70mg. Chai latte: 30–50mg. Herbal tea: 0mg (most).

Energy drinks: Red Bull (250ml): 80mg. V Energy (500ml): 155mg. Monster (500ml): 160mg. Mother (500ml): 160mg.

Soft drinks: Coca-Cola (375ml): 36mg. Pepsi (375ml): 36mg. Diet Coke (375ml): 46mg.

Other: Dark chocolate (30g): 20mg. Milk chocolate (30g): 6mg. Pre-workout supplement: 150–300mg. Caffeine tablet (No-Doz): 100mg.

Talk to your GP about caffeine if you:

Experience heart palpitations, chest pain, or irregular heartbeat. Have anxiety or panic disorder that may be worsened by caffeine. Have trouble sleeping despite good sleep habits. Are pregnant or planning pregnancy. Take medications that may interact with caffeine. Want help reducing or quitting caffeine. Consume more than 600mg per day regularly.

Your GP can also check whether symptoms you attribute to caffeine might have another underlying cause.