How much caffeine do your daily chai and coffee add up to? Enter what you drink to see your total, your safe limit and how much will still be in your system when you go to bed.
Fill in the details and click Calculate to see your results.
A cup of Indian chai has about 30–50 mg of caffeine, instant coffee about 65 mg, a strong filter coffee around 100 mg and an energy drink about 80 mg. Healthy adults can safely have up to 400 mg a day (EFSA, US FDA), and up to 200 mg in pregnancy.
Caffeine's half-life is about 5 hours: half of a 6 pm coffee is still in your body at 11 pm. If you sleep badly, try keeping your last cup at least 6–8 hours before bed.
| Tea / chai (cups) | 3 |
| Instant coffee (cups) | 2 |
| You are | Adult |
| Your last caffeine drink of the day | Instant coffee |
| Hours between that drink and bedtime | 5 h |
| Caffeine a day | 250 mg |
| Your safe limit | 400 mg a day |
| Status | Comfortably within the limit |
| Caffeine left at bedtime | 33 mg from your last drink, 5.0 h before bed — enough to disturb sleep for many people |
250 mg; Comfortably within the limit.
| Tea / chai (cups) | 2 |
| Filter coffee (cups) | 1 |
| You are | Pregnant or breastfeeding |
| Your last caffeine drink of the day | Tea |
| Hours between that drink and bedtime | 8 h |
| Caffeine a day | 245 mg |
| Your safe limit | 200 mg a day (pregnancy) |
| Status | Above the limit by 45 mg |
| Caffeine left at bedtime | 13 mg from your last drink, 8.0 h before bed |
245 mg of 200 mg a day (pregnancy).
About 30–50 mg for a 150 ml cup, depending on how strong it is brewed — less than half a cup of filter coffee.
Up to 200 mg a day (WHO, EFSA, ACOG) — for example 2 cups of instant coffee or 4–5 cups of tea.
About 6–8 hours before bedtime. With a 5-hour half-life, 25 mg or more left at bedtime can delay sleep for many people.