Daily How Much

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.

Most healthy adults should stay at 200 mg or less per dose and 400 mg or less per day, since pure caffeine powder is easy to overmeasure.

For many adults, 200 mg of caffeine within 6 hours of bedtime can shorten sleep and make it lighter.

Most pregnancy guidance caps caffeine at 200 mg a day, counting coffee, tea, cola, chocolate, and some medicines.

Most pregnancy guidance sets a daily caffeine limit at 200 mg from all sources, like coffee, tea, cola, chocolate, and some meds.

For most healthy adults, caffeine often turns “bad” once your total goes past about 400 mg in a day, or sooner if it messes with sleep, nerves, or your pulse.