The short answer #
For a healthy adult who is not pregnant, the European Food Safety Authority uses 400 mg of caffeine across the day and 200 mg in a single dose as levels that do not raise safety concerns. These are upper reference levels, not targets and not a promise that every person will feel well at that intake.
Counting cups is unreliable. EFSA's indicative figures put a 60 ml espresso at about 80 mg and a 200 ml filter coffee at about 90 mg, but bean variety, dose, recipe and serving size can move those values considerably. A large coffee-shop drink may contain several shots, while a small home espresso may contain less caffeine than a large mug of filter coffee.
During pregnancy, and as a cautious reference while breastfeeding, keep total caffeine from all sources to no more than 200 mg per day and discuss individual circumstances with a healthcare professional. People with a medical condition or medicines that may interact with caffeine also need personalised advice because EFSA's general assessment does not cover those situations.
Safety limit and personal limit are not the same #
The EFSA caffeine assessment applies to the general healthy population. It distinguishes between a dose taken at one time and the total consumed throughout a day:
| Situation | European reference | How to use it |
|---|---|---|
| Healthy adult | up to 400 mg over the day | Count coffee, tea, cola, energy drinks, chocolate, supplements and medicines |
| Single dose for a healthy adult | up to 200 mg | Avoid treating the daily limit as one large serving |
| Pregnancy | up to 200 mg over the day | Include every source and allow for uncertain serving sizes |
| Sleep sensitivity | often below the safety limit | Even 100 mg close to bedtime can affect sleep in some adults |
A safety reference answers a population-level question about adverse effects. It does not guarantee comfortable digestion, steady sleep or freedom from palpitations. Your practical limit may be lower because of sensitivity, anxiety, migraine, reflux, pregnancy, age, medication or simply the time at which you drink coffee.
How much caffeine is in a cup? #
EFSA gives the following approximate serving values. They are useful for planning, but they are not laboratory measurements of the drink in front of you.
| Drink or food | Reference serving | Approximate caffeine |
|---|---|---|
| Espresso | 60 ml | 80 mg |
| Filter coffee | 200 ml | 90 mg |
| Black tea | 220 ml | 50 mg |
| Cola | 355 ml | 40 mg |
| Energy drink | 250 ml | 80 mg |
| Plain chocolate | 50 g | 25 mg |
The range within coffee can be wide. Robusta generally contains more caffeine than arabica, and more ground coffee usually means more caffeine available for extraction. Contact time and beverage volume matter too. A lungo is not automatically mild, and cold-brew concentrate should not be counted like a ready-to-drink coffee.
Check a packaged product's label whenever it declares caffeine, and ask how many espresso shots are in a café drink. If the amount is unknown, use a range rather than a falsely exact number.
A realistic daily calculation #
Consider this example:
- one 200 ml filter coffee at breakfast, roughly 90 mg;
- one 60 ml espresso after lunch, roughly 80 mg;
- one black tea in the afternoon, roughly 50 mg;
- one 250 ml energy drink, roughly 80 mg.
The total is already about 300 mg. A second coffee, chocolate or a caffeine-containing supplement could bring the day close to 400 mg. The same four "drinks" would look very different if the filter coffee were a 400 ml mug or the espresso drink contained a double shot.
This is why the most useful habit is to record both the serving and the likely caffeine content for a few ordinary days. The goal is not perfect accounting. It is to spot the large and late sources that are easy to overlook.
Signs that less may suit you better #
Some adults notice unwanted effects well below 400 mg. Reduce the dose, spread it out or move it earlier if you repeatedly experience:
- difficulty falling asleep or waking more often;
- nervousness, irritability, tremor or a racing heartbeat;
- reflux, nausea or abdominal discomfort;
- headaches or marked fatigue when a usual coffee is missed;
- a cycle of poor sleep followed by progressively more caffeine.
Timing is particularly important. EFSA notes that 100 mg close to bedtime may affect sleep duration and sleep patterns in some adults. A daily intake can therefore remain below the general safety reference and still be badly timed for a particular sleeper. The detailed guide to coffee before bed explains the evidence and a practical way to test an earlier cut-off.
If palpitations, chest pain, faintness or severe anxiety occur, do not rely on an online caffeine calculation. Seek medical advice, with urgent help for severe or sudden symptoms.
Pregnancy, breastfeeding, children and adolescents #
During pregnancy, EFSA's reference is 200 mg per day from all sources. A large filter coffee plus tea or chocolate can use most of that allowance. Portion size therefore matters more than the word "coffee" on the menu. Decaffeinated coffee can preserve the ritual while reducing caffeine, although it is not always completely caffeine-free.
Breastfeeding also warrants a cautious approach because caffeine can pass into breast milk and individual circumstances differ. A midwife, doctor or pharmacist can help account for the baby's age, feeding pattern, medicines and all dietary sources.
EFSA proposes a body-weight-based level of 3 mg/kg per day for children and adolescents, but that should not be read as encouragement to give them caffeinated drinks. Coffee and energy drinks can displace more suitable drinks and interfere with sleep. Parents who need advice for a specific child should ask a paediatric healthcare professional.
Medicines and health conditions #
EFSA's general figures do not assess caffeine in people with a disease or in combination with medicines. Caffeine may be relevant when someone has insomnia, uncontrolled high blood pressure, a heart-rhythm problem, severe anxiety, reflux or another condition aggravated by stimulants. It also appears in some headache remedies, cold medicines and sports supplements.
Ask a doctor or pharmacist before making caffeine a daily strategy if:
- a medicine leaflet mentions caffeine or stimulant interactions;
- symptoms began after a new medicine or supplement;
- pregnancy, breastfeeding or a significant medical condition changes the context;
- several products are being combined before exercise or long shifts.
Coffee cannot replace sleep, food or treatment. Feeling temporarily more alert does not mean the underlying fatigue has been resolved.
Does decaf solve the problem? #
Decaffeinated coffee is one of the easiest ways to lower intake without losing the flavour and routine. It still contains a small and variable amount of caffeine, so several large decafs may matter to someone who is exceptionally sensitive, but the dose is generally far below regular coffee.
Decaf does not remove every possible source of discomfort. Coffee compounds, acidity as perceived in the cup, milk, sweeteners and serving size can still affect digestion. If caffeine is the main concern, however, replacing the latest or largest coffee of the day is a practical first step.
A simple seven-day check #
- For three ordinary days, note every caffeine source and the serving size.
- Estimate a range when the exact content is unknown.
- Identify the largest dose and the latest dose.
- Move the final caffeinated drink earlier, especially if sleep is fragile.
- Replace one large or double serving with a smaller coffee or decaf.
- Reduce gradually if intake is high, since abrupt withdrawal can cause headache and fatigue.
- Reassess sleep, calmness, digestion and headaches after a week.
For many healthy adults, a few moderate coffees can fit comfortably below 400 mg. The reliable conclusion is not "four cups are safe". It is that total caffeine, serving size, timing and individual response all matter. Use the European limits as a ceiling, then choose the lower amount that lets coffee remain enjoyable without compromising sleep or wellbeing.