Calcvers
Caffeine Calculator
Nutrition
Generated
September 24, 2026
Safe daily caffeine limit
400mg/day
For healthy adults (FDA guidance)
Your inputs
- Bodyweight
- 75 kg
- Caffeine sensitivity
- Normal
Breakdown
- Pre-workout dose
- 263 mg
- Per kg (max)
- 5.3 mg/kg
- ≈ Coffees
- 4
Common sources vs your limit
| Item | Value |
|---|---|
| Espresso shot | 63 mg |
| Brewed coffee (mug) | 95 mg |
| Energy drink | 80 mg |
| Pre-workout dose | 263 mg |
| Your daily limit | 400 mg |
What this means
Caffeine is a proven performance enhancer for both endurance and high-intensity training. Health authorities consider up to 400 mg per day safe for most healthy adults. For a performance boost, 3–6 mg per kilogram taken about an hour before exercise is the research-backed range.
Recommendations
- Take your pre-workout dose (~263 mg) 45–60 minutes before training for peak effect.
- Keep total daily intake under your limit, counting coffee, tea, energy drinks, pre-workout and even dark chocolate.
- Avoid caffeine within 8–10 hours of bedtime to protect sleep quality.
Watch out
- Pregnant or breastfeeding people should stay under ~200 mg/day. Those with heart conditions, anxiety or on certain medications should consult a doctor.
- Single doses above ~200 mg can cause jitters, a racing heart and GI upset in sensitive people — build up gradually.