CAFFEINE INTAKE
CALCULATOR
Track your daily caffeine consumption from coffee, tea, energy drinks, and supplements. Find your optimal cutoff time to protect sleep quality while maximizing energy and focus during the day.
// YOUR CAFFEINE SOURCES
When you plan to go to sleep
Affects caffeine half-life calculation
CAFFEINE SOURCES
~63mg per shot
~23mg per oz of dark chocolate (70%+)
// YOUR CAFFEINE ANALYSIS
TOTAL DAILY CAFFEINE
DAILY INTAKE VS RECOMMENDED MAX (400mg)
LATEST CAFFEINE CUTOFF
Stop caffeine by this time for optimal sleep
CAFFEINE HALF-LIFE
BREAKDOWN BY SOURCE
Insight: Your caffeine intake is within safe limits. For optimal sleep, finish your last caffeinated beverage by early afternoon.
// UNDERSTANDING_CAFFEINE
HOW CAFFEINE AFFECTS YOUR BODY
Caffeine is the world's most widely consumed psychoactive substance. It works by blocking adenosine receptors in the brain, which delays the feeling of tiredness and increases alertness.
CAFFEINE HALF-LIFE
The half-life of caffeine is the time it takes for your body to eliminate half of the caffeine consumed. This varies significantly based on genetics, liver function, medications, and other factors:
| METABOLIZER TYPE | HALF-LIFE | CHARACTERISTICS |
|---|---|---|
| Fast | 3-4 hours | Can drink coffee later in day without sleep issues |
| Normal | 5-6 hours | Average response to caffeine |
| Slow | 8-10 hours | Sensitive to caffeine, needs earlier cutoff |
SAFE CAFFEINE LIMITS
- Healthy adults: Up to 400mg/day (about 4 cups of coffee)
- Pregnant women: 200mg/day or less recommended
- Adolescents: 100mg/day maximum recommended
- Single dose: Keep individual doses under 200mg for optimal effect
CAFFEINE AND SLEEP
Even if you can fall asleep after caffeine, studies show it reduces deep sleep quality. The "8-hour rule" suggests cutting off caffeine 8 hours before bed, but slow metabolizers may need 10-12 hours.
TIPS FOR OPTIMAL CAFFEINE USE
- Delay your first cup: Wait 90-120 minutes after waking to let natural cortisol peak
- Stay hydrated: Drink water alongside caffeinated beverages
- Cycle off periodically: Take breaks to prevent tolerance buildup
- Track your response: Note how different amounts affect your energy and sleep
- Avoid late caffeine: Even "decaf" contains small amounts of caffeine
TRACK YOUR PROGRESS WITH BODYOS
Take your health optimization to the next level. The BodyOS app lets you track all your metrics in one place, get personalized insights, and see your progress over time.
Disclaimer: This calculator provides general information about caffeine intake and is not medical advice. Individual responses to caffeine vary based on genetics, medications, and health conditions. Consult a healthcare provider for personalized guidance, especially if you have heart conditions, anxiety disorders, or are pregnant.