Caffeine Intake Calculator: Chai, Coffee and Your Daily Limit

How to use

1. Enter how many of each drink you have in a day.
2. Add any other caffeine in mg.
3. Pick the limit, or tick pregnancy, and read the total.

Good to know

Typical caffeine used here (real values vary with brand, strength and cup size): chai 150 ml ≈ 40 mg, filter or brewed coffee 150 ml ≈ 100 mg, instant coffee cup ≈ 60 mg, espresso shot ≈ 65 mg, green tea cup ≈ 25 mg, cola 300 ml can ≈ 30 mg, energy drink 250 ml can ≈ 80 mg.

Limits: ICMR-NIN Dietary Guidelines for Indians (2024) suggest no more than 300 mg a day, noting 80–120 mg in a 150 ml cup of brewed coffee, 50–65 mg in instant coffee and 30–65 mg in tea. EFSA (2015) and the US FDA consider up to 400 mg a day safe for healthy adults; EFSA advises up to 200 mg a day in pregnancy and breastfeeding.

ICMR-NIN also advises avoiding tea and coffee for an hour before and after meals, as tannins reduce iron absorption. Caffeine late in the day can disturb sleep. Not for children or teenagers; people with heart rhythm problems, anxiety or high blood pressure should ask their doctor.

Questions

Last updated: 27 October 2026