How it works
Most people have no idea how much caffeine they actually consume in a day. This tool adds up the common sources — coffee, espresso, tea, energy drinks, cola, and chocolate — using typical values per serving.
Set the quantity for each item you had today, and the total updates instantly. The comparison bar shows you how close you are to the 400 mg reference point used for healthy adults.
The values are averages. A cafe cup is often 16-20 oz rather than the 8 oz the numbers assume, so adjust up if your cups are large.
If the total is high and your sleep is poor, the natural next step is the half-life calculator to see when that caffeine clears.
Questions people actually ask
How much caffeine is too much?
For healthy adults, a common guideline is up to 400 mg a day, about four cups of coffee.
What counts toward my caffeine total?
Coffee, tea, energy drinks, cola, chocolate, and some medications and pre-workouts.
Are the values exact?
No, they are typical averages. Brands and brewing vary a lot.
Does a 400 mg limit apply to everyone?
No. Some people feel effects well below it, and certain conditions change safe amounts.
How can I lower my total?
Smaller cups, fewer extras, half-caf, or switching some drinks to herbal tea.