Add up your day and see how it sits against the published adult references.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
The headline is your intake, not a verdict on it. Underneath sits the reference the published bodies actually give: 400 mg a day for healthy adults, from both the FDA and EFSA. Being under it is not a clean bill of health and being over it is not a diagnosis.
Read the wording of those references carefully, because it is doing real work. The FDA cites 400 mg as an amount not generally associated with negative effects in healthy adults. EFSA concluded that 400 mg a day spread across the day does not raise safety concerns for the general healthy adult population. Neither says it is fine for you specifically, and neither is a target to hit.
The single-dose figure is separate and often the one people trip on. EFSA puts 200 mg in one sitting as not raising concerns for healthy adults — which a large pre-workout scoop can exceed on its own, before any coffee.
Pregnancy and breastfeeding carry a different reference at 200 mg a day from all sources. It does not inherit the general-adult figure, which is why this page asks rather than assuming.
Daily total = servings × typical caffeine per serving, or your own mg figure General healthy adult reference: 400 mg/day (FDA, EFSA) Single-dose reference: 200 mg (EFSA) Pregnancy and lactation reference: 200 mg/day from all sources (EFSA) No bodyweight term. There is no published daily per-kilogram allowance.
Three brewed coffees across the morning, a pre-workout scoop before an evening session, no tea or cola.
485 mg, above the 400 mg reference — driven almost entirely by the pre-workout, which on its own equals the single-dose figure. The evening timing is the other thing worth noticing.
No published body answers that for an individual, which is why this page does not either. What exists is a reference: 400 mg a day is the figure the FDA and EFSA both cite for healthy adults, framed as an amount not associated with concerns for the population rather than a limit calculated for anyone.
Because no authority publishes a daily caffeine allowance per kilogram. EFSA does give a per-kilogram figure, but it describes a single dose, and turning it into a daily allowance is a real error — it is what this page used to do before it was rebuilt.
Around 95 mg for a typical brewed cup, but the range is wide. Espresso is roughly 63 mg a shot, tea near 47 mg a cup, a cola around 34 mg. Brewing strength and cup size move all of these, so treat them as a rough total rather than a measurement.
It has reasonable support as a performance aid, which is a separate question from daily intake and is what the pre-workout page covers. The relevant point here is that a pre-workout dose is often the largest single amount in someone's day, and it counts towards the daily total like everything else.
That depends on you more than on a rule, but the effect lasts longer than most people assume. EFSA notes around 100 mg close to bedtime is enough to disturb sleep in some adults, so if your sleep is poor, the afternoon cup is worth testing before you blame anything else.
A different reference applies: 200 mg a day from all sources, which is half the general-adult figure and covers lactation too. Select that option and the page compares against it. It is still a population reference, and pregnancy is exactly the case where the conversation belongs with a doctor or midwife.
Most people are surprised by where their caffeine actually comes from. If you want training advice that starts from what you are already doing rather than a template, the coaching team in Al Manhal is worth an hour — book a free guided tour.