Calculate a caffeine dose for exercise in mg from your body weight at 1 to 6 mg/kg, and check your daily total against the FDA 400 mg level.
Exercise Amount and Daily Total
Research commonly supports 3–6 mg/kg for exercise, while lower amounts can work for some people and may be easier to tolerate. Larger doses do not reliably improve the benefit; this calculator is capped at 6 mg/kg.
Formula
| Output | Calculation |
|---|---|
| Exercise amount | Body mass in kilograms × selected mg/kg |
| Planned daily total | Exercise amount + other caffeine entered |
Safety Is Individual
The FDA cites 400 mg/day as an amount not generally associated with negative effects for most healthy adults, not as a target or universal safe limit. Sleep, anxiety, heart rhythm, pregnancy, medicines and individual sensitivity can require much less or none.
Sources
International Society of Sports Nutrition. Position stand: caffeine and exercise performance.
International Olympic Committee. Consensus statement: dietary supplements and the high-performance athlete.
U.S. Food and Drug Administration. Spilling the Beans: How Much Caffeine is Too Much?
