This is information, not a recommendation. We do not advise you to take anything. Under 18 or with an eating disorder, including a past one: this text is not aimed at you, and you will find places to turn to here. During pregnancy or breastfeeding, with kidney disease or on medication, ask a doctor first.
How much is considered safe
| Group | Amount according to EFSA |
|---|---|
| Adults, single serving | up to 200 mg, about 3 mg/kg[3] |
| Adults, over the day | up to 400 mg[3] |
| Pregnancy | up to 200 mg a day[3] |
| Breastfeeding | up to 200 mg as a serving and per day[3] |
For comparison: in one analysis, 250 ml of coffee stood for 107 mg and a serving of pre-workout for 217.5 mg.[4] Powders, capsules and drinks add up.
Caffeine in sport
A review describes small to moderate advantages in many sports, and the clearest in endurance. Studies mostly used 3 to 6 mg/kg about 60 minutes before exercise, and 9 mg/kg brought many side effects.[1] Differences between people are large.[1]
Example: at 70 kg, 3 to 6 mg/kg would be about 210 to 420 mg.[1] That quickly exceeds the 200 mg single serving that EFSA also considers unconcerning less than 2 hours before intense exercise.[3] So these figures describe studies and are not a recommendation.
In the EU Register, claims on performance, alertness and fat burning are not authorised.[2]
Caffeine and losing weight
An analysis of 13 trials with 606 people reports differences in weight and body fat, but the individual trials varied widely.[5] Nothing about your weight can be derived from this. For caffeine, claims on fat burning and metabolism are not authorised.[2]
Sleep matters far more. Poor sleep makes losing weight harder, see Sleep and weight.
Caffeine and sleep
An analysis of 24 studies found that caffeine shortened sleep by 45 minutes on average. To avoid this, the researchers name at least 8.8 hours between coffee and bedtime, and 13.2 hours for a serving of pre-workout.[4]
When to take care
- Pregnancy and breastfeeding: Stay with the lower amount and talk to your doctor.[3]
- Racing heart, restlessness, sleep problems: Less is usually the better choice here.[1]
- Medication and heart disease: Ask your doctor first.
- Minors: Caffeine products and pre-workout are not for you. According to EFSA, the data are not enough for a separate safe value.[3]
The app does not replace medical advice.
Related
Sources
- Guest NS et al.: International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr, 2021
- European Commission: EU Register on nutrition and health claims, accessed November 2026
- EFSA: Scientific Opinion on the safety of caffeine, 2015
- Gardiner C et al.: The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Med Rev, 2023
- Tabrizi R et al.: The effects of caffeine intake on weight loss: a systematic review and dos-response meta-analysis of randomized controlled trials. Crit Rev Food Sci Nutr, 2019