Caffeine Intake Tracker

This tool estimates your daily caffeine intake by summing the caffeine content of common beverages and foods. Caffeine amounts are approximate averages—actual values vary by brand, preparation method, and serving size.

How to Use

1. Select your daily limit profile (adult, pregnant, or teen) at the top
2. Tap any item in the source list to add one serving to your intake
3. Use the +/− buttons in your intake list to adjust quantities
4. Add custom items if your source is not listed
5. Monitor the progress bar to stay within safe limits

Caffeine by Source

• Coffee contains 2–200 mg per serving depending on brew method. Espresso has the highest concentration per ounce, but smaller serving sizes
• Tea ranges from 0 mg (herbal) to 70 mg (matcha). Steeping time and water temperature affect extraction
• Energy drinks contain 80–300 mg per can. Check labels carefully as sizes vary
• Soft drinks typically have 30–55 mg per 12 oz can
• Chocolate contains modest amounts—dark chocolate has more than milk chocolate

About Safe Limits

The U.S. FDA considers 400 mg per day as generally safe for healthy adults. Pregnant and nursing women are advised to limit intake to 200 mg. Caffeine sensitivity varies between individuals due to genetics, medications, and tolerance. Symptoms of excess caffeine include restlessness, insomnia, headaches, and rapid heartbeat.

You can embed this util on your own site as a widget. Adding ?embed=1 to the URL loads a compact version with just the tool itself; no header, menu, or documentation. Paste this snippet into your HTML:

Copy snippet Adjust the height to taste.