How much coffee can I drink in a day?

In this article we will discuss the maximum amount of caffeine and the recommended amount of cups of coffee that is healthy to drink per day. In addition, we will show the benefits of caffeine and the harm of excess caffeine for health.

How much coffee can I drink in a day?

It is advisable for a healthy adult to drink a maximum of 3 to 4 cups of coffee per day (or 400mg of caffeine).

It’s okay to drink coffee every day, but the European Food Safe Authority says that the daily dose of caffeine depends on each person:

  • Healthy adult weighing around 70 kg: 300 to 400 milligrams of caffeine (equivalent of 3 to 4 cups of brewed coffee);
  • Children (ages 2 and up) and teens: 100 milligrams of caffeine (about 1 cup of brewed coffee);
  • Pregnant and lactating women: 200 milligrams of caffeine (about 2 cups of brewed coffees);
  • Caffeine Sensitive: 100 to 200 milligrams of caffeine (1 to 2 cups of brewed coffee).

Espresso coffee has three times as much caffeine as brewed coffee. To calculate how many cups to drink, consider that 125 ml (half a cup) of brewed coffee has 85 mg of caffeine. In that case, just 30 ml of espresso coffee has 60 mg of caffeine.

It is worth remembering that caffeine is present in cocoa, energy drinks and some teas. Therefore, caffeine from coffee should not be counted only, but from everything we consume in the day (for example: chocolate, chocolate milk, cola and tea).

Caffeine has a thermogenic effect, which can facilitate the use of fat for burning calories and, therefore, weight loss. According to studies and some experts, it is recommended to use it 60 to 30 minutes before starting training, so that the substance is effective.

In addition, its effects last even after exercise, which will ensure greater fat burning action for longer. 

What are the advantages and the disadvantages of caffeine?

Caffeine is a chemical compound, classified as an alkaloid, belonging to the group of xanthines, being the most known component of coffee.

 Its main effects that are scientifically proven are: central nervous system stimulant effect, sleep reduction and cardiac muscle stimulant.

Coffee consumption improves liver health, helps prevent type 2 diabetes, reduces the risk of suffering from certain types of cancer, improves brain functions, makes us less likely to get Alzheimer’s disease ( or dementia or cognitive decline).

Coffee consumption in a recommended way helps fight Parkinson’s syndrome by up to 80%, reduces glucose rates and has antioxidant action. The liquid helps improve movement circulation, making people who have constipation feel more relieved.

A large cup of coffee can fight a migraine if taken during the first few hours of the pain. Caffeine, being a vasoconstrictor substance, helps to combat the effects that cause pain during the dilation of blood vessels in the head.

Coffee consumption is also associated with weight loss, as it increases metabolism and helps to burn fat faster.

Caffeine, when used in excess, can cause harm, like any other drug. When the consumer has this problem, some symptoms are presented, such as stomach pain, increased heart rate, dizziness, hallucinations, chest pain, diarrhea, seizures, among other serious symptoms.

In addition, coffee, when consumed in excess, can be highly addictive. When the user does not consume coffee for a certain time, even hours, the body reacts in a negative way, causing headaches, mild or excessive tremors, intense sleep and even irritability.

Does coffee really disturb sleep?

Yes, coffee interferes with your sleep. There is no doubt about that.

One of the characteristics of caffeine is that it is absorbed by the body in a very short time. In a matter of 30, 40 minutes, it has already been incorporated and is already working in your body.

However, it is also metabolized very quickly. This means that in a few hours the caffeine has left your body, about 6 hours after consumption.

That is, if you want to have a coffee in the afternoon, it is better to take it more than 6 hours before going to bed.

Now that you’ve seen that coffee actually interferes with sleep, but differently for each person, it’s time to reduce your consumption of the drink a little, especially at later times. Maybe after lunch or at the latest until 4 pm is a good time to have breakfast. After that, prefer teas that don’t have a lot of caffeine so they don’t get in the way when resting.


Through the text we conclude that the maximum consumption of caffeine by a healthy adult should be a maximum of 3 to 4 cups of coffee per day (or 400 mg of caffeine).

High consumption of caffeine per day can lead to several health problems. However, moderate consumption of this substance is beneficial to human health.


Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.