Caffeine calculator
How much caffeine you take in a day compared with the EFSA limits, and how late it should be before bedtime.
Caffeine calculator
On a normal day
Filter coffeecup, 200 ml, 90 mg
Espresso60 ml, 80 mg
Black teacup, 220 ml, 50 mg
Colacan, 355 ml, 40 mg
Energy drinkcan, 250 ml, 80 mg
Plain chocolate50 g, 25 mg
Milk chocolate50 g, 10 mg
Caffeine per day260 mgabout 3 cups of filter coffee
Limit: 400 mg65%
Below the 400 mg a day that EFSA considers safe for healthy adults.
- At most 200 mg at once, about 2 cups of filter coffee.
- Larger amounts no later than 16:30, 6 hours before bed. Even 100 mg close to bedtime can disturb sleep.
EFSA reference values per portion. The actual content varies widely with the bean and the brewing method.
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