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Many pediatric groups cap teens at 100 mg of caffeine per day, and plenty of 13-year-olds feel better staying below that.

Most 10-year-olds should stay under about 85 mg of caffeine per day, and many kids do best with none at all.

Two standard espresso shots usually land near 125 mg of caffeine, with real-world totals swinging with bean type, dose, and shot size.

A standard 8-ounce mug of brewed coffee often lands around 80–100 mg of caffeine, yet beans, grind, and brew style can shift that number a lot.

Most nursing parents do fine with up to about 300 mg of caffeine per day, yet some babies need less based on age and sensitivity.

Most gym-goers do well with 100–200 mg taken 30–60 minutes before training, then adjusted based on body size, sleep, and tolerance.

A typical 16-oz can has around 15 mg of caffeine, so it’s a light pick compared with soda and far below coffee.

For most healthy adults, a daily ceiling of 400 mg of caffeine is widely cited; pregnancy is often capped at 200 mg.

Most energy drinks land between 80–200 mg per can, yet larger cans and “performance” lines can push past 300 mg in one serving.

Most healthy adults can stay at or under 400 mg of caffeine per day, while pregnancy guidance is commonly under 200 mg.