#Note/Permanent #Nutrition/Caffeine/Tools The recommended caffeine dosage is 1 - 3 milligrams per kilogram of body weight. **Caffeine Dosage Quick Reference Table:** | Body Weight (LBs) | Body Weight (KG) | Lower Bound Dosage (mg) | High Bound Dosage (mg) | | ----------------- | ---------------- | ----------------------- | ---------------------- | | 100 | 45 | 45 | 136 | | 110 | 50 | 50 | 150 | | 120 | 54 | 54 | 163 | | 130 | 59 | 59 | 177 | | 140 | 64 | 64 | 191 | | 150 | 68 | 68 | 204 | | 160 | 73 | 73 | 218 | | 170 | 77 | 77 | 231 | | 180 | 82 | 82 | 245 | | 190 | 86 | 86 | 259 | | 200 | 91 | 91 | 272 | | 210 | 95 | 95 | 286 | | 220 | 100 | 100 | 299 | | 230 | 104 | 104 | 313 | | 240 | 109 | 109 | 327 | | 250 | 113 | 113 | 340 | | 260 | 118 | 118 | 354 | | 270 | 122 | 122 | 367 | | 280 | 127 | 127 | 381 | | 290 | 132 | 132 | 395 | The caffeine's [half life](https://en.wikipedia.org/wiki/Caffeine) is around 3-7 hours for adults, It's advisable don't intake caffeine at higher range in short amount of time. Remember, caffeine isn't just in coffee; it's also in foods like chocolate and drinks like cola. Here's a quick reference for common items: **Caffeine Content in Common Foods and Drinks:** | Food/Drink | Average Caffeine Content (mg) | | ----------------------------------------- | ----------------------------- | | Brewed Coffee (8 oz) | 95 | | Espresso (1 oz) | 64 | | Black Tea (8 oz) | 47 | | Green Tea (8 oz) | 28 | | Dark Chocolate (1 oz) | 12 | | Cola (12 oz) | 33 | | Energy Drink (8 oz) | 80 | | Starbucks / Pike's Place Roast (14-16 oz) | 25 | | Dunkin' Donuts (14-16 oz) | 10 | | McDonald's (14-16 oz) | 11 | | Decaf Brewed Coffee (14-16 oz) | 10.5 | | Decaf Instant Coffee (14-16 oz) | 4.7 | **Starbucks cup sizes reference:** ![[starbucks_cup_sizes.png]] Occasional intake above the recommended dose is generally not harmful. However, [consistently high caffeine](https://en.wikipedia.org/wiki/Caffeine#Overdose) levels can lead to increased anxiety, loss of electrolytes and sodium due to its diuretic effect, and disruptions in microvasculature. Overconsumption may result in headaches, anxiety attacks, and irritability, especially when accustomed to high caffeine levels. Importantly, consuming caffeine beyond the recommended limits does not enhance physical or mental performance more; in fact, it may lead to diminishing returns compared to consumption within the recommended range due to the negative effects. ### Reference - [Andrew Huberman Podcast - Caffeine Dosage, Caffeine Adapted](https://youtu.be/iw97uvIge7c?t=2717) - [How Much Caffeine Is in Decaf Coffee?](https://www.healthline.com/nutrition/caffeine-in-decaf)