For most healthy adults, up to 400 mg of caffeine a day, spread through the day, is considered safe by EFSA, with single doses up to 200 mg. That is roughly four filter coffees. Pregnant or breastfeeding women should stay under 200 mg a day, and children under about 3 mg per kg of body weight.
Key takeaways
- EFSA considers up to 400 mg of caffeine a day safe for healthy adults, with single doses up to 200 mg.
- In pregnancy and breastfeeding the limit is 200 mg a day.
- Children and teenagers should stay under about 3 mg per kg of body weight a day.
- A filter coffee has about 90 mg, an espresso 80 mg, a cup of tea 50–75 mg and a 250 ml energy drink 80 mg.
- As little as 100 mg close to bedtime may affect sleep in some adults.
How much caffeine is safe per day?
For healthy adults, the European Food Safety Authority (EFSA) concluded in its 2015 assessment that up to 400 mg of caffeine a day, spread through the day, does not raise safety concerns. That is about 5.7 mg per kilogram of body weight for a 70 kg adult. A single dose of up to 200 mg (about 3 mg/kg) is also considered fine for healthy adults.
These limits count caffeine from all sources together: coffee, tea, cola, energy drinks, chocolate and some supplements and medicines. They are not targets, and they do not apply to everyone. Pregnant and breastfeeding women, children and teenagers have lower limits, which are covered below.
| Group | Level EFSA considers safe |
|---|---|
| Healthy adults, whole day | Up to 400 mg (about 5.7 mg/kg) |
| Healthy adults, single dose | Up to 200 mg (about 3 mg/kg) |
| Pregnant or breastfeeding women | Up to 200 mg a day |
| Children and adolescents | About 3 mg per kg of body weight a day |
How much caffeine is in coffee, tea and other drinks?
This is where most people lose track. Caffeine content varies with the bean or leaf, the brewing method, the cup size and the brand, so every figure is an approximation. EFSA and the NHS give these typical values:
| Drink or food | Typical caffeine | Source |
|---|---|---|
| Espresso, 60 ml (2 fl oz) | 80 mg | EFSA |
| Filter coffee, 200 ml (7 fl oz) | 90 mg | EFSA |
| Instant coffee, one cup | 100 mg | NHS |
| Black tea, 220 ml | 50 mg | EFSA |
| Cup of black or green tea | 75 mg | NHS |
| Cola, 355 ml can | 40 mg | EFSA |
| Energy drink, 250 ml can | 80 mg | EFSA, NHS |
| Plain dark chocolate, 50 g bar | up to 25 mg | EFSA, NHS |
| Milk chocolate, 50 g bar | up to 10 mg | EFSA, NHS |
Notice that the two organisations give different numbers for a cup of tea (50 mg versus 75 mg). That is not an error: it reflects real differences in cup size and brewing strength. The NHS also points out that filter coffee and coffee bought in coffee shops can contain more than an instant cup. A large takeaway coffee can hold two or more espresso shots, so a single cup may already be close to the 200 mg single-dose level.
What does 400 mg look like in a normal day?
Here is one realistic example using the EFSA figures:
- Breakfast: a 200 ml filter coffee, 90 mg
- Mid-morning: a double espresso, about 160 mg
- Lunch: a can of cola, 40 mg
- Afternoon: two cups of black tea, about 100 mg
That adds up to about 390 mg, right at the upper end of the safe range, without feeling like a lot of coffee. Add one energy drink and the total goes past 400 mg. If you are not sure where you stand, write down every caffeinated drink for two or three days and use the table above to estimate the total.
Who should have less caffeine?
Pregnancy and breastfeeding
Both EFSA and the NHS set the limit at 200 mg a day during pregnancy. The NHS notes that higher intakes have been linked to a greater risk of miscarriage and low birth weight. In practice, 200 mg is about two mugs of instant coffee, or one filter coffee plus a cup of tea and a small piece of dark chocolate. If you are pregnant, your midwife or doctor is the right person to ask about your own situation.
Children and teenagers
EFSA proposes about 3 mg per kilogram of body weight a day for children and adolescents. For a 30 kg child, that is roughly 90 mg, a little more than one energy drink or two cans of cola. Energy drinks are the item most likely to push children and teenagers over this level.
People who are sensitive or have health conditions
The NHS advises drinking caffeine in moderation because some people are more sensitive to it than others. If you notice a racing heart, jitteriness, anxiety, stomach upset or poor sleep, your personal limit may be well below 400 mg. If you have a heart condition, high blood pressure or an anxiety disorder, or you take regular medication, ask your doctor or pharmacist how much caffeine is sensible for you.
Does caffeine affect sleep?
Yes, and the amount needed is smaller than many people expect. EFSA found that a single dose of 100 mg (about 1.4 mg/kg) may affect how long and how well some adults sleep, especially when taken close to bedtime. That is just one filter coffee or espresso in the evening.
Sleep matters for appetite and food choices too; our article on sleep and weight loss looks at what the research shows. A simple rule many people find useful is to keep coffee, strong tea and energy drinks to the first half of the day and switch to decaf, herbal tea or water later.
Does caffeine help with weight loss?
Caffeine itself contains no meaningful calories, and black coffee, plain tea and diet cola add almost nothing to your day. But caffeine is not a fat-loss tool, and no amount of it replaces a calorie deficit. What changes the numbers is what goes into the cup: milk, sugar, syrups, cream and whipped toppings. A large flavoured latte can carry as many calories as a small meal. Our guide to coffee and tea calories breaks this down drink by drink, and liquid calories covers the wider picture.
In Sporty you can log a coffee by voice or text, for example "large latte with semi-skimmed milk, one sugar", so the milk and sugar are counted along with everything else you eat.
Do coffee and tea count towards your fluid intake?
Yes. The NHS states that water, lower-fat milk and lower-sugar drinks, including tea and coffee, all count towards your daily fluid intake. You do not need to "make up" for each coffee with an extra glass of water, although water remains the best everyday drink. See how much water you need per day for more.
How can you cut back on caffeine?
- Cut down gradually. Replace one cup a day every few days rather than stopping all at once.
- Go half and half. Mix regular and decaf coffee, or brew tea for a shorter time.
- Choose smaller sizes. A small coffee instead of a large one can halve the caffeine in that cup.
- Check labels. The NHS advises checking the label for drinks that are high in caffeine, especially energy drinks.
- Set a cut-off time. No caffeine after early afternoon protects your sleep.
Most healthy adults can enjoy coffee and tea every day. The goal is simply to know roughly how much you are having, keep it under about 400 mg, and lower it if you are pregnant, sensitive or sleeping badly.
Frequently asked questions
How many cups of coffee is 400 mg of caffeine?
Using EFSA's figure of about 90 mg for a 200 ml filter coffee, 400 mg is roughly four cups. Large coffee-shop drinks can contain much more, so count by size rather than by cup.
Is decaf coffee completely caffeine-free?
No, decaffeinated coffee still contains a small amount of caffeine, but far less than regular coffee. Switching to decaf later in the day is a simple way to cut your total.
How much caffeine is safe during pregnancy?
Both EFSA and the NHS advise no more than 200 mg a day during pregnancy, which is about two mugs of instant coffee. Ask your midwife or doctor about your own situation.
Can teenagers drink energy drinks?
EFSA's safe level for children and adolescents is about 3 mg per kg of body weight a day. A single 250 ml energy drink has around 80 mg, so one or two can exceed that level for a young teenager.
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This article is general information, not medical advice. If you have a health condition, are pregnant or under 18, talk to a doctor or registered dietitian before changing your diet.