Caffeine Intake Calculator
Track your total daily caffeine intake by adding the drinks you consume each day. This calculator uses caffeine values for common Australian beverages and checks your total against the 400mg daily limit recommended by Food Standards Australia New Zealand (FSANZ).
Enter Your Details
Your Drinks
Number of serves
How It Works
Each drink type has an average caffeine content in milligrams. The calculator sums the caffeine from every drink you add, multiplied by quantity. It then compares your total against the FSANZ safe daily limit of 400mg for healthy adults. Under 200mg is considered moderate, 200-400mg is approaching the limit, and over 400mg exceeds the recommended maximum.
Quick Reference
| Drink | Serving | Caffeine (mg) |
|---|---|---|
| Espresso (single shot) | 30mL | 63 |
| Long Black | 1 cup | 125 |
| Flat White (single shot) | 1 cup | 63 |
| Double-Shot Coffee | 1 cup | 126 |
| Instant Coffee | 1 cup | 60 |
| Black Tea | 1 cup | 47 |
| Green Tea | 1 cup | 28 |
| Coca-Cola | 375mL can | 36 |
| Energy Drink | 250mL can | 80 |
| Pre-Workout Supplement | 1 scoop | 200 |
| Decaf Coffee | 1 cup | 5 |
| Dark Chocolate | 50g bar | 25 |
Values are averages. Actual caffeine content varies by brand, bean variety, and preparation method. Source: FSANZ.
Frequently Asked Questions
- How much caffeine is safe per day?
- Food Standards Australia New Zealand (FSANZ) recommends a maximum of 400mg of caffeine per day for healthy adults. Pregnant women should limit intake to 200mg per day. Children and adolescents should consume no more than 3mg per kilogram of body weight.
- How much caffeine is in a flat white?
- A standard flat white made with a single shot of espresso contains approximately 63mg of caffeine. A double-shot flat white contains about 126mg. Caffeine content varies by coffee bean, grind, and preparation method.
- Does caffeine affect weight loss?
- Caffeine can modestly boost metabolism (3-11%) and increase fat oxidation during exercise. However, these effects diminish with regular use as tolerance develops. Caffeine is not a substitute for a calorie deficit but may provide a small additional benefit when combined with exercise.
- What are the side effects of too much caffeine?
- Consuming more than 400mg per day can cause anxiety, insomnia, digestive issues, rapid heartbeat, muscle tremors, and irritability. Very high doses (above 1,200mg) can be dangerous and may cause seizures or cardiac arrhythmia.
Daily Caffeine Total
- drink caffeine
- = average mg of caffeine per serve for each drink type
- quantity
- = number of serves consumed per day
FSANZ recommends a maximum of 400mg caffeine per day for healthy adults. Pregnant and breastfeeding women should limit intake to 200mg per day.
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Disclaimer
This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.