A coffee in the morning can be a normal part of the day. The problem is usually not just the coffee, but the total amount of caffeine consumed from coffee, tea, energy drinks, soft drinks, chocolate, and some medications.
For most healthy adults, up to 400 mg of caffeine throughout the day is considered an amount that is generally not associated with negative effects. This is a general limit and not a target that should be reached. Some people may experience discomfort even with much smaller amounts.
Count your sources of caffeine
Do not count only cups of coffee. Include tea, energy drinks, cola drinks, chocolate, pre-workout drinks, and medications that contain caffeine.
Pay attention to timing
Caffeine close to bedtime can make it more difficult to fall asleep or may reduce sleep quality. Try to limit caffeine in the afternoon and evening.
Listen to your body's response
A rapid heartbeat, shaking, anxiety, nervousness, stomach discomfort, or insomnia may indicate that you have consumed more caffeine than is suitable for you.
Reduce your intake gradually
When you want to consume less, reduce the amount little by little. Stopping suddenly may be accompanied by headaches, fatigue, or difficulty concentrating.
The limit is not the same for everyone
For most healthy adults, the FDA and the European Food Safety Authority recommend 400 mg per day as a general guideline. The amount that suits you may be lower, depending on your weight, medications, health condition, and personal sensitivity.
How much caffeine are you consuming during the day?
The amount of caffeine varies depending on the product, type of coffee, preparation method, and cup size. Therefore, check the label whenever possible.
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Write down what you consume
For one or two days, note every coffee, tea, energy drink, cola drink, other beverage, or medication containing caffeine.
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Check the milligrams
Check the label for the amount of caffeine per serving and see whether the package contains more than one serving.
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Calculate your daily amount
Calculate caffeine from all sources, not just from your cup of coffee.
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Notice how you feel
Along with the amount, note your sleep, anxiety, heartbeat, headaches, and energy level.
A general limit does not apply equally to everyone
Consult your doctor or pharmacist about an appropriate amount if you are pregnant or breastfeeding, take medications, have problems with your heart, blood pressure, anxiety, sleep, or another condition that may be affected by stimulants.
EFSA recommends that intake from all sources should not exceed 200 mg of caffeine per day during pregnancy and breastfeeding. ACOG also defines moderate consumption during pregnancy as less than 200 mg per day.
Do not use the 400 mg limit as guidance for children or adolescents. Energy drinks and products high in caffeine require special caution and should be discussed with a healthcare professional.
Avoid powders or liquids containing pure or highly concentrated caffeine. The FDA warns that incorrect measurement of these products can cause serious consequences.
When should you reduce the amount?
Consider reducing your intake when you notice one or more of these signs:
Your sleep is getting worse
It takes you longer to fall asleep, you wake up frequently, or you do not feel rested in the morning.
Your body feels unsettled
You experience shaking, sweating, nervousness, or a rapid and uncomfortable heartbeat.
Your anxiety is increasing
After consuming caffeine, you feel more tense, worried, or find it harder to calm down.
You cannot function without caffeine
You experience headaches, fatigue, or irritability whenever you delay your usual dose.
Try this simple plan
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Start with the least necessary drink
Remove or reduce the coffee, tea, or energy drink that you consume only out of habit.
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Choose a smaller size
A smaller cup is often an easier change than stopping completely.
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Mix it with a decaffeinated version
Use half regular coffee and half decaf, then gradually reduce the caffeinated portion.
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Support your energy in other ways too
Drink water, eat regularly (small amounts at a time), take a short walk, and maintain as consistent a sleep schedule as possible.
Seek medical help if, after consuming caffeine, you experience chest pain, a very fast or irregular heartbeat, confusion, severe vomiting, difficulty breathing, unusual weakness, or loss of consciousness. This information does not replace an evaluation by a healthcare professional.
References
- American College of Obstetricians and Gynecologists. (n.d.). How much coffee can I drink while I’m pregnant? Retrieved August 4, 2026, from
- Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195–1200.
- European Food Safety Authority. (2015, May 27). Caffeine.
- U.S. Food and Drug Administration. (2024, August 28). Spilling the beans: How much caffeine is too much?
- U.S. Food and Drug Administration. (n.d.). Pure and highly concentrated caffeine.
