Short answer: Tap + for each drink you have had today to see your estimated caffeine total. For most healthy adults, the FDA cites up to 400 mg a day as an amount not generally linked to negative effects (FDA). That is about four 8-ounce cups of brewed coffee, by our calculation from USDA data.
Where these numbers come from
Coffee and tea values are averages from USDA FoodData Central. Matcha and yerba mate vary much more by product and brewing, so the calculator uses a typical value and shows the range: matcha powders tested in the U.S. had about 14 to 35 mg of caffeine per gram, and ceremonial grades averaged about 31 mg per gram (Meyer et al., 2023), while yerba mate had about 42 to 82 mg per 150 mL (Najman et al., 2024). The typical values for these two are our calculation. Energy drink and soda values are from each company's published product information. Coffee-shop drinks can contain far more than a home-brewed cup: caffeinated coffee-shop coffees ranged from 58 to 259 mg per serving in one analysis (McCusker et al., 2003).
| Drink | Serving | Caffeine | Source |
|---|---|---|---|
| Brewed coffee | 8 fl oz cup | 95 mg | USDA FoodData Central |
| Espresso | 1 shot (1 fl oz) | 63 mg | USDA FoodData Central |
| Instant coffee | 6 fl oz cup | 46 mg | USDA FoodData Central |
| Decaf brewed coffee | 8 fl oz cup | 2 mg | USDA FoodData Central |
| Black tea | 8 fl oz cup | 47 mg | USDA FoodData Central |
| Green tea | 8 fl oz cup | 29 mg | USDA FoodData Central |
| Oolong tea | 8 fl oz cup | 38 mg | USDA FoodData Central |
| Matcha | 1 tsp powder (2 g) | 63 mg (typical; 28–70 mg) | Meyer et al., 2023 |
| Yerba mate | 5 fl oz (150 mL) | 62 mg (typical; 42–82 mg) | Najman et al., 2024 |
| Red Bull | 8.4 fl oz can | 80 mg | Red Bull |
| Monster Energy (original) | 16 fl oz can | 160 mg | Monster Energy |
| Celsius | 12 fl oz can | 200 mg | Celsius |
| Coca-Cola | 12 fl oz can | 34 mg | Coca-Cola |
| Diet Coke | 12 fl oz can | 46 mg | Coca-Cola |
| Pepsi | 12 fl oz can | 38 mg | PepsiCo Product Facts |
| Mountain Dew | 12 fl oz can | 54 mg | PepsiCo Product Facts |
| Dr Pepper | 12 fl oz can | 41 mg | Keurig Dr Pepper Product Facts |
| NeuroMatcha | 2 tbsp serving | 17.64 mg | OurJrney Product Facts |
| NeuroCoffee | 2 tbsp serving | 30 mg | OurJrney Product Facts |
How to read your total
- Daily limit: the FDA cites 400 mg a day for most healthy adults (FDA), and Health Canada recommends no more than 400 mg a day for adults 18 and older (Health Canada).
- Sleep: even a single 100 mg dose close to bedtime may affect sleep in some people (EFSA). See how long caffeine stays in your system.
- Talk to your provider about how much caffeine is right for you if you are pregnant, breastfeeding, under 18, have a heart condition or anxiety, or take medication.
Frequently asked questions (FAQ)
How much caffeine is too much in a day?
For most healthy adults, the FDA cites 400 mg a day as an amount not generally linked to negative effects, and Health Canada sets the same maximum for adults 18 and older. Sensitivity varies a lot from person to person.
How many cups of coffee is 400 mg of caffeine?
About four 8-ounce cups of brewed coffee, by our calculation from the USDA average of about 95 mg per cup. Coffee-shop cups are often larger and stronger.
Which drink in this calculator has the most caffeine?
A 12-ounce can of Celsius (200 mg) and a 16-ounce can of Monster Energy (160 mg), compared with about 95 mg in an 8-ounce cup of brewed coffee.
Does decaf coffee count?
Yes, a little. USDA data show about 2 mg in an 8-ounce cup of brewed decaf, and the FDA says decaf typically has 2 to 15 mg per 8 ounces.
Why is my total only an estimate?
Caffeine varies with the brand, the brew and the cup size. In one study, the same 16-ounce coffee-shop drink ranged from 259 to 564 mg when bought on six different days.
Related guides
- How much caffeine is too much?
- How much caffeine is in a cup of coffee?
- How much caffeine is in tea?
- Does matcha have caffeine?
- Caffeine in energy drinks
- Caffeine in soda
This calculator is for general education and is not medical advice. It is not intended to diagnose, treat, cure or prevent any disease. Red Bull, Monster Energy, Celsius, Coca-Cola, Diet Coke, Pepsi, Mountain Dew and Dr Pepper are trademarks of their respective owners; OurJrney is not affiliated with these companies. Product values are taken from each company's published information and may change, so check the label. Last updated 2026-11-02.
