According to the European Food Safety Authority (EFSA), a daily intake of up to 400 mg of caffeine is safe for healthy adults, with a recommendation of no more than 200 mg per single consumption. A cup of filter coffee typically contains 80 to 100 mg of caffeine, an espresso 60 to 80 mg per shot, and decaffeinated coffee still about 2 to 5 mg. As the work routine resumes after the summer, this is a good time to consciously consider when and how much caffeine you consume, so that coffee supports your workday instead of disrupting your evening rest.
How much caffeine is safe per day?
The EFSA concluded in its study on caffeine safety that an intake of up to 400 mg per day poses no health risks for healthy, non-pregnant adults, provided that no more than 200 mg is consumed at any single time. For pregnant and breastfeeding women, the safe limit is lower: a maximum of 200 mg per day. For children, the limit is approximately 3 mg per kilogram of body weight.
This translates to about 4 to 5 cups of coffee per day for a healthy adult, depending on the brewing method and serving size. The Netherlands Nutrition Centre confirms this advice and does not provide a separate minimum or maximum recommendation specifically for coffee, as long as the total caffeine intake (including tea, cola, and any energy drinks) remains within this limit.
How much caffeine is in coffee?
The caffeine content varies by brewing method, bean type, and serving size. Average guidelines:
- Filter coffee (125 ml): 80 to 100 mg
- Espresso (single shot, approximately 30 ml): 60 to 80 mg
- Cappuccino, latte macchiato, flat white: similar to espresso, as these are usually based on a single shot
- Decaffeinated coffee: 2 to 5 mg; decaf is therefore not completely caffeine-free, but only a fraction of regular coffee
A common misconception: a dark roast does not automatically mean more caffeine. The caffeine content mainly depends on the bean type and the amount of ground coffee you use, not primarily on how dark the bean is roasted.
What are the physical effects of too much caffeine?
Within the safe limit of 400 mg per day, most healthy adults do not experience any significant adverse effects. Above that limit, or in people who are more sensitive to caffeine, physical complaints can indeed occur. According to the Belgian Poison Centre, these include:
- An accelerated heart rate. Caffeine stimulates the central nervous system, which can noticeably increase heart rate at higher doses.
- A temporary increase in blood pressure. This effect is usually transient and most noticeable in people not accustomed to caffeine.
- Stomach complaints. Such as abdominal pain, nausea, or in exceptional cases vomiting, especially when consumed on an empty stomach.
- Headaches and restlessness. Both too much caffeine and suddenly stopping it can cause headaches and a restless, agitated feeling.
- Trembling hands or uncontrolled muscle contractions. This mainly occurs at significantly higher doses than the recommended 400 mg.
- An increased urge to urinate. Caffeine has a mild diuretic effect, which noticeably increases with higher intake.
With acute, very high intake (from approximately 600 mg in a short time, for comparison: 6 to 7 cups of filter coffee in a row), more serious symptoms can occur, such as severe tremors or panic attack-like complaints. This rarely happens with a normal coffee pattern but is more often seen with excessive use of energy drinks, where caffeine is in a more concentrated form. Such complaints usually disappear on their own within 3 to 4 hours. In case of severe symptoms, it is advisable to contact a doctor or the Poison Centre.
These effects are another reason to consciously manage your caffeine intake, especially now that the work rhythm is resuming after the summer, instead of drinking it thoughtlessly.
How to use caffeine smartly during your workday?
After the summer holidays, many people need to get back into their routine, and coffee can functionally help with this, provided you use it consciously instead of drinking it all day long without thinking. A few practical considerations:
Spread your intake
Instead of drinking two strong cups first thing in the morning, many people find it works better to spread the caffeine throughout the day: a cup at the start of the workday, and possibly another around early afternoon, when energy often dips.
Pay attention to timing towards the evening
Caffeine remains active in your body longer than you might expect; for most people, it takes several hours before the effect noticeably diminishes. A cup of coffee late in the afternoon can therefore still affect how easily you fall asleep in the evening.
Consider decaf for the evening
If you don't want to miss the habit of an evening coffee but notice that it affects your sleep, decaffeinated coffee is a way to maintain that ritual without the caffeine. Still Kicking and Easy Does It, both 100% Colombian single origin decaf, are options for this at Bunafide.
Build it up slowly after the holiday
If you drank less coffee than usual during your holiday, there's no need to return to your old level in one day. Gradually building it up prevents your body from having to adjust to a sudden increase.
Curious which coffee best suits your daily rhythm, from a powerful morning start to a mild afternoon coffee? Check out our coffee choice guide.
Frequently asked questions about caffeine and coffee
How much caffeine can I consume per day at most?
According to the EFSA, 400 mg per day is safe for healthy adults, with a recommendation of no more than 200 mg per single consumption. For pregnant women, the limit is 200 mg per day.
How many cups of coffee is that approximately?
Approximately 4 to 5 cups of filter coffee per day, depending on the brewing method and serving size.
Does decaffeinated coffee contain no caffeine at all?
Decaffeinated coffee still contains a small amount, on average 2 to 5 mg per cup, compared to 60 to 100 mg in regular coffee.
Does a dark roast have more caffeine than a light roast?
No, that's a common misconception. The caffeine content mainly depends on the bean type and the amount of ground coffee, not the roast level.
Why do I feel less alert without coffee after the summer holiday?
If you consumed less caffeine than usual during your holiday, your body might have adjusted to it. When resuming your work routine, you might notice that difference more strongly, especially in the first few days back at the office.
In short
According to the EFSA, 400 mg of caffeine per day is safe for healthy adults, with a recommendation of no more than 200 mg per consumption moment, which amounts to approximately 4 to 5 cups of coffee. Now that the work routine is resuming after the summer, it helps to consciously spread caffeine throughout the day and be mindful of coffee late in the afternoon, so that it supports your workday without disrupting your evening rest. Looking for the right coffee for your daily rhythm? Check out our coffee choice guide.
