Caffeine Calculator
Add up everything you drink in a day and see your total caffeine, searching more than 600 drinks, and see how it compares with the average adult day.
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Add a drink to start.
Will it affect your sleep?
Your drinks carry over. Add the times you had them and see what's left at bedtime.
Caffeine & Sleep Calculator →Wondering when to stop for the day? Try the caffeine and sleep calculator.
How much caffeine is in common drinks?
| Drink | Serving | Caffeine (approx) |
|---|---|---|
| Brewed coffee | 8 oz | 95 to 165 mg |
| Espresso | 1 shot (~1 oz) | 63 mg |
| Cold brew | 8 oz | 100 to 120 mg |
| Instant coffee | 8 oz | 62 mg |
| Decaf coffee | 8 oz | 2 to 5 mg |
| Black tea | 8 oz | 25 to 48 mg |
| Green tea | 8 oz | 25 to 45 mg |
| Matcha | 8 oz | 38 to 88 mg |
| Coca-Cola Classic | 12 oz can | 34 mg |
| Diet Coke | 12 oz can | 46 mg |
| Pepsi | 12 oz can | 38 mg |
| Mountain Dew | 12 oz can | 54 mg |
| Red Bull | 8.4 oz | 80 mg |
| Monster | 16 oz | 160 mg |
| Celsius Original | 12 oz | 200 mg |
| 5-Hour Energy Regular | 1.93 oz | 200 mg |
| Dark chocolate | 1 oz | 12 to 35 mg |
| Milk chocolate | 1 oz | 5 to 6 mg |
| Excedrin | 1 caplet | 65 mg |
| Generic caffeine pill | 1 pill | 100 mg |
Caffeine questions, answered
How much caffeine is safe per day?
For most healthy adults, up to about 400 mg a day is the commonly cited limit, roughly four cups of brewed coffee. People who are pregnant, sensitive to caffeine, or taking certain medications often need much less. If you're unsure, check with your doctor. More detail in how much caffeine is too much.
How long does caffeine stay in your system?
Caffeine has a half-life of about five hours for most adults, though it can range from roughly two to ten. That means half of a 2pm coffee can still be in your body around 7pm, and a quarter of it near midnight.
How much caffeine is in a cup of coffee?
An 8 oz cup of brewed coffee has about 95 mg on average, but it can vary widely by bean, roast, and brew method. A single espresso shot is around 63 mg, and cold brew often runs higher at 100 to 120 mg per 8 oz.
Does caffeine affect sleep even if I fall asleep fine?
It can. Research suggests caffeine in your system at night can reduce deep sleep and overall sleep quality, even when you fall asleep without trouble. You may wake up less rested without connecting it to the afternoon coffee.
How do I cut back on caffeine without the headache?
Taper gradually instead of stopping all at once. Swapping one cup at a time for decaf, keeping your morning ritual, drinking water, and protecting sleep all help. A slow step-down gives your body time to adjust, which is what keeps withdrawal mild. Here's what caffeine withdrawal feels like, day by day.
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