Caffeine Intake Safety Calculator

Cups per day

mg per cup

Check intake

What this tool does

It gives a fast daily caffeine estimate so you can adjust coffee, energy drinks, or pre-workout before side effects (jitters, poor sleep, anxiety) build up.

Who and when to use it

• You drink coffee/energy drinks most days.
• You have sleep or afternoon crash issues.
• You are reducing stimulant intake gradually.

How to use

1. Enter how many caffeinated servings you usually drink per day.
2. Set approximate caffeine per serving (95 mg for normal coffee is a common baseline).
3. Click Check intake.
4. Use the result to reduce dose, servings, or late-day timing.

Example interpretation

If your result is 475 mg/day, move one serving earlier or switch one drink to decaf. Even a 50-100 mg reduction can improve sleep quality.

FAQ

Is 400 mg/day always safe?

Not for everyone. Sensitivity, medications, and pregnancy can lower practical tolerance.

Does timing matter as much as total?

Yes. Late caffeine can hurt sleep even if total intake looks moderate.

What about tea?

Tea counts too. Use a realistic mg-per-serving estimate for your tea type.

Can I use this for pre-workout?

Yes. Include pre-workout caffeine in your daily total.

Next best tools

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• Cardio Recovery Time Estimator — adjust training load if sleep quality drops from caffeine timing.