How much caffeine a day is safe?
The European Food Safety Authority (EFSA) assessed caffeine safety in 2015. Here are its limits and what they mean in cups.
EFSA limits
- Adults: up to 400 mg a day from all sources.
- At one time: up to 200 mg.
- Pregnancy and breastfeeding: up to 200 mg a day.
- Children and teenagers: about 3 mg per kilogram of body weight a day (for example about 120 mg for a 40 kg child).
What that is in cups
The table shows how many cups on average reach 400 mg and 200 mg.
| Drink | Up to 400 mg | Up to 200 mg |
|---|---|---|
| Oolong tea | more than 20 | 11 |
| White tea | more than 20 | 10 |
| Green tea | 20 | 10 |
| Pu-erh tea | 14 | 7 |
| Black tea | 12 | 6 |
| Cola | 12 | 6 |
| Matcha | 6 | 3 |
| Espresso | 6 | 3 |
| Yerba mate | 5 | 2 |
| Energy drink | 5 | 2 |
| Filter coffee | 4 | 2 |
| Energy shot | 2 | 1 |
How long caffeine stays in the body
The half-life of caffeine is usually 3–7 hours (we use about 5), so an afternoon cup can still act in the evening. Smoking, medication, pregnancy and genetics change this.
General information, not medical advice. If you are pregnant, take medication or have a health condition, talk to your doctor.
Try it
Sources and method
- EUFIC: EFSA opinion on the safety of caffeine (2015)
- FSANZ P1056: caffeine safety assessment (half-life, EFSA values)
- Mayo Clinic: Caffeine content for coffee, tea, soda and more
Data checked 2026-10-24. Ranges are shown because studies report different numbers. General information, not medical advice.
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