How much caffeine is safe?

The FDA considers 400 mg/day safe for most healthy adults. That is about 4 cups of drip coffee. Pregnant individuals should stay under 200 mg/day.

Can caffeine cause headaches?

Yes. Both too much caffeine and caffeine withdrawal can trigger headaches. Tracking helps you find your personal threshold.

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Caffeine

Caffeine Tracker | Log Coffee, Tea, and Energy Drinks

Track every caffeinated drink, estimate your mg intake, and spot the connection between caffeine and symptoms.

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Try it today · Works on any device

✔Built by a veteran

✔Encrypted and private

✔Export anytime as CSV

✔Try it today

400 mg

FDA-recommended daily limit

90%

Of Americans consume caffeine daily

95 mg

Average mg in 8 oz drip coffee

64 mg

Average mg in one espresso shot

What it tracks

Every detail that matters, without the form fatigue

✓Beverage type: drip coffee, espresso, cold brew, black tea, green tea, energy drink, soda, supplement
✓Number of servings
✓Estimated caffeine in mg (presets + custom input)
✓Time of day
✓Optional notes

☕

Caffeine

Know your daily caffeine intake.

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Why it matters

Patterns you can only see with consistent data

Caffeine affects sleep, anxiety, heart rate, and headaches. Tracking daily intake helps you stay within safe limits (FDA recommends ≤400 mg/day), identify triggers, and taper gradually if needed.

Who uses this tracker

→People managing caffeine-triggered headaches or migraines
→Anyone tracking anxiety or sleep disruption triggers
→People trying to cut back on caffeine
→Veterans correlating caffeine with symptom patterns

Features

Built for how you actually feel

mg presets by drink type

Pre-filled caffeine estimates for common beverages save time and improve accuracy.

Daily total tracking

See your running mg total across all drinks logged today.

Trigger correlation

Compare caffeine logs with headache or anxiety logs to find your personal threshold.

Export history

Download your caffeine history as CSV.

Using your caffeine log

Consistent caffeine tracking over 60 to 90 days gives you a comprehensive picture that memory alone cannot provide.

Log every episode as it happens using Quick Log. It takes under 30 seconds. Add detail when you have time. After 30 entries, patterns begin to emerge. After 90 days, you have a complete record you can export and share with anyone supporting your care.

✓Log every episode, not just severe ones
✓Include context notes about food, sleep, and stress
✓Export your complete history as CSV anytime
✓Review weekly averages to spot trends

Common tracking mistakes to avoid

Only logging on bad days

If you only log when symptoms are severe, you lose your baseline. Log every episode including mild ones. The contrast is what reveals patterns.

Not adding context

A severity score without context tells you little. The food you ate, how you slept, your stress level. These are what connect the dots between cause and effect.

Stopping too early

Patterns take time to emerge. The first 2 weeks are baseline building. Weeks 3 to 8 are where connections appear. Stopping at day 14 means you never see the picture.