Track your daily caffeine intake from coffee, tea, energy drinks, and more. See when caffeine leaves your system.
| Drink | Serving | Caffeine (mg) |
|---|---|---|
| Brewed coffee | 8 oz | 80-100 |
| Espresso | 1 shot | 63 |
| Black tea | 8 oz | 40-70 |
| Green tea | 8 oz | 20-45 |
| Energy drink | 16 oz | 140-200 |
| Cola | 12 oz | 30-40 |
| Dark chocolate | 1 oz | 12 |
Caffeine has a half-life of about 5 hours. If you drink 200mg at noon, you still have ~100mg at 5pm and ~50mg at 10pm.
Toxic doses start around 1,200mg. Lethal doses are estimated at 5,000-10,000mg. Stick below 400mg daily.
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Open βSelect your beverage type and number of servings, or enter custom caffeine amounts. The calculator tracks your daily intake and estimates how long caffeine stays in your system.
Caffeine half-life β 5-6 hours. After 1 half-life, 50% remains; after 2 (10-12 hrs), 25% remains. Common amounts: coffee (8oz) β 95mg, espresso β 63mg, tea β 47mg.
Two cups of coffee (190mg) at 8 AM: by 1 PM you have ~113mg, by 6 PM ~67mg, by 11 PM ~40mg still active. This is why afternoon coffee can disrupt sleep.
The FDA recommends β€ 400mg/day for healthy adults (about 4 cups of coffee). Stop caffeine 8-10 hours before bedtime for quality sleep. Pregnant women should limit to 200mg/day.