How Much Caffeine Per Day Is Safe? A Guide for Australians
For most healthy adults, up to about 400 mg of caffeine a day is the figure most often cited as unlikely to cause harm, based on the European Food Safety Authority's review. During pregnancy and breastfeeding the usual guidance is about 200 mg a day. Children, teens and caffeine-sensitive people should have much less.
Australia runs on coffee. Whether it's a flat white on the way to work or a long black after lunch, caffeine is part of the daily routine for millions of Aussies. But how much is too much, and how do you keep track when caffeine turns up in coffee, tea, soft drinks, energy drinks and even supplements?
This guide explains the commonly used limits, how much caffeine is in everyday drinks, and simple ways to stay within a comfortable range.
What does Australia's food regulator say?
Food Standards Australia New Zealand (FSANZ) regulates caffeine in food and drinks. It notes that caffeine occurs naturally in coffee, tea, cocoa and guarana, and that normal consumption of these foods is not generally linked with harm. FSANZ also says that single doses of up to about 200 mg are not associated with safety concerns in healthy adults, while higher doses may increase anxiety in some people.
Australia doesn't publish its own official daily limit for adults. Instead, the 400 mg per day figure from the European Food Safety Authority (EFSA) is the one most health organisations refer to.
Commonly cited daily limits
| Group | Commonly cited guide |
|---|---|
| Healthy adults | Up to about 400 mg per day, and about 200 mg in a single sitting |
| Pregnant or breastfeeding | About 200 mg per day |
| Children and teens | Much lower, based on body weight; caffeinated energy drinks are not recommended |
| Caffeine-sensitive people | Whatever amount avoids symptoms; for some that is very little |
How much caffeine is in common drinks?
Caffeine content varies a lot with the bean, the café, the cup size and how the drink is made. A double-shot café coffee can contain considerably more than a home-made instant. Treat the figures below as rough ranges, not exact amounts.
| Drink | Typical range (approx.) |
|---|---|
| Café espresso-based coffee (flat white, latte, long black) | Around 80–150 mg, sometimes more for large or extra-shot coffees |
| Instant coffee (1 teaspoon) | Around 50–80 mg |
| Black or green tea | Around 20–50 mg |
| Cola (375 ml can) | Around 35–50 mg |
| Energy drink (250 ml) | Around 80 mg; larger cans contain more |
| Dark chocolate (50 g) | Around 20–40 mg |
Don't forget hidden caffeine
Caffeine also turns up in pre-workout powders, some pain relievers, guarana products and coffee add-ins. Many weight management and "energy" supplements include green coffee bean extract, green tea extract or guarana, which all contain caffeine.
For example, the coffee add-in we reviewed, Akemi Coffee Boost, says each sachet contains around 30 mg of caffeine. That's modest, but it's added on top of the caffeine already in your cup, so it belongs in your daily total.
Signs you're having too much
- Jitters, shakiness or a racing heart
- Feeling anxious or on edge
- Trouble falling asleep or poor-quality sleep
- Headaches, upset stomach or needing to go to the toilet more often
- Needing more caffeine to feel normal, or headaches when you skip it
If you notice these, try cutting back gradually rather than stopping suddenly, which can cause withdrawal headaches for a few days.
5 easy ways to stay in a comfortable range
- Count every source: coffee, tea, soft drinks, chocolate and supplements all add up.
- Set a cut-off time: many people sleep better with no caffeine after early afternoon.
- Ask for a single shot or a smaller size when you have a second coffee.
- Try half-caf or decaf for your afternoon cup.
- Read labels: energy drinks and supplements must state caffeine content in Australia.
Frequently asked questions
Is 400 mg of caffeine a day too much?
For most healthy adults, up to about 400 mg a day is the commonly cited amount that is unlikely to cause harm. Sensitive people may feel side effects at much lower amounts.
How many coffees a day is safe?
For many healthy adults that works out at roughly two to four café coffees a day, but caffeine varies widely between cafés and cup sizes, so it's worth keeping an eye on how you feel.
How much caffeine is safe during pregnancy?
The usual guidance is to keep caffeine to about 200 mg a day during pregnancy and while breastfeeding. Check with your doctor or midwife.
Do coffee supplements contain caffeine?
Many do. Green coffee bean extract, green tea extract and guarana all contain caffeine, so check the label and include it in your daily total.
More reading
- Does Psyllium Husk Help With Appetite Control?
- Is Coffee Good for Weight Management? What the Research Says
Medical disclaimer: This article is general information, not medical advice. Talk to your GP or another healthcare professional before changing your diet, caffeine intake or supplements, especially if you are pregnant, breastfeeding, under 18, taking medication or managing a health condition.