What is Caffeine Tracker?

See how much caffeine you're getting each day from coffee, tea, energy drinks, and more. Free to use, and your data stays private on your device.

Each entry logs a drink with its caffeine load and timestamp; the daily total feeds a colour-coded gauge against the limit for whichever profile you select (400 mg adult, 200 mg pregnant/nursing, 100 mg teen — the FDA's guidance). A dozen preset drinks run from coffee, cold brew, and matcha to energy drinks and a square of dark chocolate; the Custom option lets you punch in anything else in milligrams. Set your weight and a clearance speed (slow, normal, or fast) and the tool retunes the active-caffeine math to you, plotting today's rise-and-fade curve and a 7-day bar chart above the log.

How to use

1. Pick what you drank
2. Enter how much caffeine and when you had it
3. View your daily total and track your caffeine habits

When to use

• Tracing why you're wired at 11pm by checking when your last coffee actually landed.
• Cutting back gradually before a sleep clinic visit or a pregnancy test result you're waiting on.
• Seeing where energy drinks fit in your day before adding a pre-workout scoop.

Result

Log 2 cups of coffee (190 mg each) and 1 green tea (30 mg) for a daily total of 410 mg.

FAQ

Does the 400 mg daily limit apply to everyone?

400 mg is the FDA's figure for healthy adults. Pregnancy and nursing guidelines drop to around 200 mg, teens 13-18 should aim for 100 mg or less, and anyone on certain medications or with anxiety should err lower still. Switch the profile at the top to recalibrate the gauge and remaining counter, or enter your weight to get a personal ceiling at roughly 5.7 mg per kg.

Where do the milligram numbers in the preset drinks come from?

They're typical averages from the USDA database and major industry charts: ~95 mg for a brewed coffee, ~63 mg per espresso shot, ~40 mg for black tea. Your actual cup can swing by 30% depending on bean, brew time, and serving size.

Why doesn't the tracker show yesterday's intake?

The gauge, log, and remaining-mg counter focus on today so the colour cue stays meaningful. The 7-day chart above the log shows how your daily totals have trended over the past week at a glance, and Export CSV gives you the full history with timestamps for deeper analysis in a spreadsheet.

Is my caffeine log private?

Yes. Every drink is stored in your device's local storage, never transmitted to a server. Clearing browser data or switching device wipes the log, so export to CSV if you want a long-term record.

How long does caffeine stay in my system after I log it?

The half-life is roughly 5 hours in a typical adult, so a 100 mg coffee at 4 pm still leaves around 50 mg circulating at 9 pm. People clear it at very different speeds, so the metabolism selector lets you switch to a slow (~8 h) or fast (~3 h) rate; the Active caffeine card and today's curve then recompute when you'll drop below a sleep-safe level. Set a target bedtime to see whether your last cup clears in time.

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