How much caffeine per day: a guide to doses (and how many coffees that is)
Share
Ask a doctor how much caffeine you can drink per day and they will respond with a number: 400 mg. Ask a roaster and they will respond with a question: what coffee do you drink, and how do you prepare it?
They are two different answers to the same problem. The first gives you a ceiling. The second explains that this ceiling depends on what you put inside.
In short: caffeine doses in 5 points
- 400 mg per day is the EFSA limit for a healthy adult: 5-7 espressos, 3-5 mokas, or 3-4 filter coffees.
- 160 mg is a single dose in the medium-high range: about 2 espressos or one and a half mokas. The EFSA considers single doses up to 200 mg safe.
- 150 mg is equivalent to about 2 espressos or a full moka. It is a dose comparable to a large can of energy drink (500 ml).
- 80 mg is a standard espresso (25-30 ml). It is the reference dose for those who want to count their coffees.
- The exact calculation depends on the preparation method, the coffee species, and your body weight. The table below gives you the precise numbers for each combination.
The number everyone gives you (and that is not enough)
The European Food Safety Authority (EFSA) has established that for a healthy adult, a habitual intake of up to 400 mg of caffeine per day does not raise safety concerns. The EFSA, in a study published in 2015 in its scientific journal, indicates a limit of 3 mg per kilogram of body weight for children and adolescents, and 5.7 mg/kg for adults.
Translated: if you weigh 70 kg, your theoretical ceiling is about 400 mg. If you weigh 50 kg, it drops to 285 mg. If you reach 90 kg, it rises to 513 mg.
A useful number as a starting point. But this number alone tells you nothing about the cup in front of you.
Where caffeine hides in your coffee
Arabica vs Robusta: why the species changes everything
Caffeine is not evenly distributed in the coffee world. It depends on the plant, the soil, the altitude. But above all, it depends on the species.
Arabica (Coffea arabica) contains on average between 1.2 and 1.5% caffeine in the raw bean. Robusta (Coffea canephora) ranges between 1.7 and 4%, with an average around 2.7%. Translated into concrete numbers: a Robusta bean has about double the caffeine of an Arabica bean.
We in roasting know this well. Choosing a 100% Arabica blend like CasaVerri Gentile also means choosing a coffee that is naturally lower in caffeine: notes of caramel, brown sugar, and jasmine, with a caffeine load significantly lower than a Robusta blend. The differences between the two species do not end here: if you are interested in learning more, we have dedicated a complete article to Arabica and Robusta.
Roasting: the false myth of dark coffee
"Dark coffee has more caffeine." You’ll hear this phrase from baristas, relatives, colleagues. It’s a deep-rooted myth, and the explanation is more subtle than it seems.
The caffeine molecule withstands roasting very well: the 200-220 degrees we work at do not destroy it. What changes is the weight and volume of the bean. By roasting longer, the bean loses moisture, expands, becomes larger and less dense. If you measure coffee by volume (with a spoon or the moka measuring cup), a dose of dark coffee will weigh less than a dose of light coffee. Less weight, less caffeine in the cup.
If you weigh with a scale, the differences between light, medium, and dark roasts are minimal. A 2025 study conducted by researchers from Berry College and Drexel University showed that extractable caffeine tends to peak in medium roasts, where porosity and residual content find the best compromise.
The roast color changes the flavor, not the caffeine. At least not significantly.
How much caffeine is really in your cup
Espresso, moka, filter, cold brew: the real numbers
The extraction method is the factor that makes the biggest difference, after the bean species. We roasters see these differences every day, in the labs and during tasting tests.
A study from the University of Newcastle tested eight extraction methods starting from the same beans. The results confirm what those who work with coffee have suspected for a long time: it’s not the smallest cup that has the least caffeine.
| Method | Average dose | Approximate caffeine |
|---|---|---|
| Espresso (25-30 ml) | 7-9 g | 60-80 mg |
| Moka (50-90 ml) | 10-15 g | 80-120 mg |
| Filter / drip (240 ml) | 12-15 g | 95-120 mg |
| Cold brew (240 ml) | 15-20 g | 150-200 mg |
| Compatible capsule (25-40 ml) | 5-7 g | 50-80 mg |
Espresso is the method that concentrates the most caffeine per milliliter. But the moka, with its larger volume and the long contact time of water with the coffee, extracts more overall. Cold brew tops the chart: 12-24 hours of cold infusion extract amounts of caffeine that no hot method can match.
From milligrams to cups: the conversion table
Here’s how many coffees are needed to reach the most sought-after caffeine doses. The values are calculated based on average contents per extraction method, starting from a quality Arabica blend. With blends that include Robusta, the number of cups is lower for each dose.
| Caffeine dose | Espresso (60-80 mg) | Moka (80-120 mg) | Filter (95-120 mg) |
|---|---|---|---|
| 400 mg | 5-7 espressos | 3-5 moka | 3-4 filters |
| 200 mg | 2-3 espressos | 1-2 moka | 1-2 filters |
| 160 mg | 2-3 espressos | 1-2 moka | 1-2 filters |
| 150 mg | 2 espressos | 1-2 moka | 1-2 filters |
| 80 mg | 1 espresso | half a full moka | less than 1 filter |
The values are calculated based on the average of the ranges indicated by EFSA and scientific literature. The actual caffeine in your cup depends on the species (Arabica vs Robusta), the roast, and the extraction time. A 100% Arabica blend like our CasaVerri Gentile falls in the lower range of each interval: with 400 mg of caffeine, you can drink up to 7 espressos, not 5.
And other foods?
But coffee is not the only source of caffeine you introduce every day, even if for many Italians it is the main one. According to EFSA data, for European adults, coffee contributes between 40% and 94% of the total caffeine consumed. The rest comes from other sources, such as tea, chocolate, and energy drinks.
| Source | Serving | Approximate caffeine |
|---|---|---|
| Black tea | 240 ml | 40-70 mg |
| Green tea | 240 ml | 20-45 mg |
| Dark chocolate (70-85%) | 30 g | 25-50 mg |
| Milk chocolate | 30 g | 5-10 mg |
| Energy drink (250 ml) | 1 can | 75-160 mg |
| Cola (330 ml) | 1 can | 30-40 mg |
| Decaffeinated coffee | 240 ml | 2-15 mg |
If you calculate how much caffeine you consume per day, don't just count the coffees.
When caffeine is a problem
Okay, you have the numbers. But when the combined sources exceed the limit, what happens? And above all, who needs to pay attention?
Pregnancy
For pregnant women and during breastfeeding, EFSA recommends lowering the limit to 200 mg per day. This means about two cups of espresso, and it's advisable not to exceed it. This is not a rule set by us roasters: science speaks clearly.
For those who still want to enjoy the coffee ritual without worries, a solution exists. A decaffeinated coffee like CasaVerri Ribelle Dek maintains the full aromatic profile of the original blend and contains less than 15 mg of caffeine per cup. Practically zero, compared to the limit.
Individual sensitivity
Not everyone metabolizes caffeine at the same speed. The liver produces an enzyme, CYP1A2, that breaks down the caffeine molecule and eliminates it. Some people produce more of it, others less. Those who produce less feel shaky, sleepless, and have a racing heart even after a single espresso. Those who produce more can drink five cups and fall asleep in two minutes.
Genetic tests are not needed to understand it: listen to your body. If you can't sleep after a coffee at 4 PM, your body is telling you something.
When to drink it and when to stop
And if your body isn’t telling you anything particular, there is still a practical rule that applies to almost everyone.
Caffeine has a half-life of about 4-6 hours. This means that half of the caffeine circulating in your system at 2 PM is still there at 8 PM. That’s why the roasters' rule is simple: no coffee after 4 PM, or at most 5 PM. Give your body time to process before sleeping.
Less coffee, more flavor: the roaster's rule
Here we arrive at the point that matters most to us.
At Verri, we have been roasting coffee since 1931, in Dormelletto, on the shores of Lake Maggiore. We have seen trends change, machines evolve, and palates refine. One thing has remained constant: caffeine is not the purpose of coffee. It is a consequence.
Those who drink five cups of industrial Robusta coffee are looking for a boost, not pleasure. Those who drink two cups of a good Arabica blend seek flavor, and caffeine is just an accompaniment. That’s why there are blends designed for when you want taste without the boost: CasaVerri Gentile, 100% Arabica with notes of caramel and jasmine, naturally lighter on caffeine. And CasaVerri Ribelle Dek for the evening, when you want to end the day with a satisfied palate and a calm mind.
The roaster's rule is this: drink less, drink better. Caffeine is managed with quality, not with the cup count.
FAQ: the most frequently asked questions about caffeine doses
How many coffees is 400 mg of caffeine?
400 mg of caffeine, the daily limit recommended by EFSA for a healthy adult, is equivalent to about 5-7 espressos (25-30 ml each), 3-5 full moka pots, or 3-4 cups of filter coffee (240 ml). The exact number depends on the blend: with a 100% Arabica, you are on the high end of the count because each cup contains less caffeine; with a blend that includes Robusta, fewer are needed. If you weigh 50 kg, your personal limit drops to about 285 mg (3 mg/kg), which is 3-5 espressos.
Is 160 mg of caffeine a lot?
160 mg of caffeine represents a single dose in the medium-high range, but according to EFSA, single doses up to 200 mg do not raise concerns for a healthy adult. 160 mg is equivalent to about 2-3 espressos, 1-2 moka pots, or one and a half cups of filter coffee. For a person weighing 55 kg, 160 mg corresponds to about 2.9 mg per kilogram of body weight, within the safety limit of 3 mg/kg indicated by EFSA.
How many coffees is 150 mg of caffeine?
150 mg of caffeine corresponds to about 2 espressos, 1-2 moka (depending on the volume), or one and a half cups of filter coffee. It is a dose comparable to the content of a large can of energy drink (500 ml). For an average weight adult (70 kg), 150 mg equals about 2.1 mg per kilogram of body weight, well below the EFSA limit of 3 mg/kg. With a 100% Arabica blend, you reach 150 mg with 2 full espressos; with a Robusta blend, one and a half may be enough.
How many coffees is 80 mg of caffeine?
80 mg of caffeine is the average content of a standard Italian espresso (25-30 ml, made with 7-9 grams of coffee). It is equivalent to about half a full moka or two-thirds of a 240 ml cup of filter coffee. It is the dose you also find in a 250 ml can of energy drink or in about 30 grams of 70% dark chocolate. If you are monitoring your intake, an espresso is the most practical unit of measure: 1 espresso = about 80 mg.
How many coffees can you drink in a day?
For a healthy adult, EFSA indicates a limit of 400 mg of caffeine per day. Translated into espresso cups (about 60-80 mg each), that means 5-7 coffees. If you drink moka or filter, the number drops to 3-4 cups because the extraction is greater. The exact calculation depends on your weight, the coffee species, and the preparation method.
How much caffeine is in an espresso?
An Italian espresso of 25-30 ml, made with 7-9 grams of coffee, contains on average between 60 and 80 mg of caffeine. The figure varies based on the blend: a pure Arabica espresso is on the lower end, one with Robusta is on the higher end.
Does cold coffee have more caffeine?
Yes, generally. Cold brew extracts for 12-24 hours at room temperature or in the refrigerator, and this long time allows more caffeine to dissolve compared to the 25-30 seconds of espresso or the 4-5 minutes of a moka. A 240 ml cup of cold brew can contain 150-200 mg of caffeine, almost double that of a hot filter coffee.
Does decaf really have zero?
No, but almost. The decaffeination processes remove about 97% of the caffeine present in the bean. A cup of decaffeinated coffee contains between 2 and 15 mg of caffeine, a negligible amount for most people. For comparison, a cup of hot chocolate can contain more caffeine than a decaf.