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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).

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1

Enter your details

Your Drinks

2x Flat White (single shot) (126mg)
1x Black Tea (47mg)

Number of serves

Your Daily Caffeine

Example

Example figures, not your own. Worked for two flat whites and a cup of black tea. Enter your own details and press Calculate.

Total Daily Caffeine

173mg

Moderate intake - well within safe limits

Safe Limit Remaining

227mg

You can safely consume another 227mg today

Breakdown

DrinkQtyPer ServeSubtotal
Flat White (single shot)263mg126mg
Black Tea147mg47mg
Total173mg

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.

How to use it

  1. 1Select a drink type from the dropdown menu
  2. 2Enter the number of servings you consume per day
  3. 3Click "Add Drink" to include it in your daily total
  4. 4Add more drinks as needed to build your full daily intake
  5. 5Click "Calculate" to see your total caffeine and safety status

Quick Reference

DrinkServingCaffeine (mg)
Espresso (single shot)30mL63
Long Black1 cup125
Flat White (single shot)1 cup63
Double-Shot Coffee1 cup126
Instant Coffee1 cup60
Black Tea1 cup47
Green Tea1 cup28
Coca-Cola375mL can36
Energy Drink250mL can80
Pre-Workout Supplement1 scoop200
Decaf Coffee1 cup5
Dark Chocolate50g bar25

Values are averages. Actual caffeine content varies by brand, bean variety, and preparation method. Source: FSANZ.

Daily Caffeine Total

Total Caffeine (mg) = Σ (drink caffeine × quantity)
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.

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.

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