Caffeine Calculator
Supplement DosageCalculate your safe and effective caffeine intake for energy and performance
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Caffeine Calculator
Find your optimal caffeine intake for energy without the jitters
Your Caffeine Recommendation
✓
Recommended Dose
--mg
Per serving for your goal
⚠️
Daily Maximum
--mg
Do not exceed
Your Dose Level
Low
Moderate
High
0 mg
0
200
400
600+
That's Equivalent To
☕
Coffee
(8 oz cup)
-- cups
🍵
Black Tea
(8 oz cup)
-- cups
🥤
Energy Drink
(8 oz can)
-- cans
☕
Espresso
(1 shot)
-- shots
💊
Pre-Workout
(1 scoop)
-- scoops
🍫
Dark Chocolate
(1 oz)
-- oz
Optimal Timing
⚡
Peak Effect
30-60 min
After consumption
⏱️
Half-Life
5-6 hours
In your system
🛑
Cutoff Time
2 PM
For quality sleep
Pro Tips for Healthy Caffeine Use
🌅
Delay First Dose
Wait 1-2 hours after waking to let cortisol naturally peak
💧
Stay Hydrated
Caffeine is a mild diuretic - drink extra water
🔄
Take Breaks
1-2 week breaks every few months to reset tolerance
🍃
Pair with L-Theanine
100-200mg for smooth energy without jitters
⚠️
Signs of Too Much Caffeine
Anxiety, jitters, rapid heartbeat, insomnia, digestive issues. If you experience these, reduce your intake gradually.
Caffeine sensitivity varies greatly. Pregnant women should limit to 200mg/day. Consult a doctor if you have heart conditions, anxiety disorders, or are taking medications.
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Caffeine
Optimize alertness without jitters.