How Many Cups of Coffee a Day Is Safe? What the FDA Says
Coffee is one of the best parts of the day, but how many cups of coffee should you drink a day? For most healthy adults, the answer is up to about four 8-ounce cups of brewed coffee. Here is where that number comes from, who should drink less, and how to tell when you have had enough.
The short answer: up to 400 mg of caffeine a day
The U.S. Food and Drug Administration (FDA) says that for healthy adults, 400 milligrams of caffeine a day is an amount not generally associated with dangerous, negative effects. An 8-ounce cup of brewed coffee has roughly 80 to 100 mg of caffeine, so 400 mg works out to about four or five cups.
That is a general guideline, not a target. People process caffeine at very different speeds, and some feel jittery after a single cup.
How much caffeine is in your drink?
Cup sizes and coffee styles vary a lot, so it helps to count caffeine rather than cups. Typical amounts:
- Brewed coffee, 8 oz: about 80 to 100 mg
- Single shot of espresso, about 1 oz: about 60 to 75 mg
- Double-shot latte or cappuccino: about 120 to 150 mg
- Cold brew, 12 to 16 oz: often 150 to 250 mg or more, because it is brewed strong
- Decaf, 8 oz: usually just 2 to 15 mg
A large drink can count as two or three cups, so check the size and the number of shots.
Who should drink less coffee?
- Pregnant or breastfeeding: The American College of Obstetricians and Gynecologists advises keeping caffeine under 200 mg a day during pregnancy, about two cups of brewed coffee.
- Children and teens: The FDA has not set a safe level for children, and the American Academy of Pediatrics discourages caffeine for kids.
- People who are sensitive to caffeine, take certain medications, or have heart, anxiety or sleep concerns: ask your doctor what amount is right for you.
Signs you have had too much caffeine
According to the FDA, too much caffeine can cause:
- Trouble sleeping
- Jitters, anxiety or restlessness
- A fast heart rate
- Upset stomach or nausea
- Headache
If you notice these, cut back gradually. Stopping suddenly can bring on withdrawal headaches and tiredness for a few days.
How to enjoy coffee without overdoing it
- Have your last caffeinated drink early. Caffeine can stay in your system for hours, so many people stop by early afternoon to protect their sleep.
- Choose smaller, stronger drinks. A classic Italian espresso or macchiato delivers big flavor with less caffeine than a large brewed cup.
- Go half-caf or decaf later in the day.
- Drink water too, and pair coffee with food rather than drinking it on an empty stomach.
Frequently asked questions
Is 3 cups of coffee a day too much?
For most healthy adults, three 8-ounce cups (about 240 to 300 mg) is within the FDA's 400 mg guideline.
Is 5 cups of coffee a day too much?
Five large cups can push you past 400 mg, especially with strong coffee or big sizes. Most people are better off staying around four.
Does espresso have more caffeine than coffee?
Per ounce, yes. Per serving, a single espresso shot usually has less caffeine than an 8-ounce cup of brewed coffee.
This article is for general information and is not medical advice. Talk with your doctor about the right amount of caffeine for you.
Enjoy your next cup the Italian way
Italians often enjoy a short espresso standing at the bar instead of a giant cup, and that is the spirit behind Qargo Coffee. Browse our menu, from espresso and cappuccino to lower-caffeine options, or find a Qargo Coffee near you.
Keep reading: what happens to your body when you drink coffee and myths and truths about coffee.