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Most healthy adults can stay under 400 mg of caffeine per day, while pregnancy is usually capped at 200 mg, and teens do better with far less.

For most adults, daily intake above 400 mg, or large doses taken close together, can push caffeine into a danger zone with fast-rising side effects.

A typical 8-oz mug of dark roast brewed coffee lands near 95 mg of caffeine, with real-life cups often ranging from 70–140 mg.

An 8-oz mug of brewed coffee often lands near 80–100 mg of caffeine, yet roast, grind, and brew time can swing it wide.

An 8-oz cup of Earl Grey tea often lands around 30–60 mg of caffeine, with the swing driven by leaf amount, steep time, and water heat.

A standard 8-oz cup of Lipton black tea lands near 55 mg of caffeine, with steep time and tea type shifting the total.

A standard 8-oz mug of brewed black tea often lands near 40–50 mg of caffeine, with green and white teas lower.

A typical cup of instant coffee has 30–90 mg caffeine, varying by brand, scoop size, and water volume.

A standard 8-fl-oz cup of Mountain Dew lands near 36 mg of caffeine when the soda matches the 54 mg per 12-oz can label.

A regular 8-oz strong brewed coffee often lands around 120–200 mg of caffeine, with beans, dose, and brew time driving the swing.