Nishaana
Caffeine calculator — your pre-workout dose.
This caffeine calculator turns your body weight into an evidence-based pre-workout range of 3 to 6 mg/kg — the band shown to improve output — plus your safe daily ceiling of about 400 mg, or 6 mg/kg, whichever is lower. Enter your weight below; it updates instantly, no signup. Start low if you are caffeine-sensitive.
Sensitivity shifts the recommended dose within the 3–6 mg/kg range.
The caffeine evidence, explained.
No black box. The range comes from the ISSN caffeine position stand and the FDA daily-intake guidance.
3–6 mg per kg The dose shown to improve strength and endurance output. An 80 kg lifter lands at 240–480 mg, taken 30–60 min before training.
~400 mg or 6 mg/kg The safe total from all sources — coffee, tea, energy drinks, pre-workout. This tool caps the ceiling at the lower of 400 mg or 6 mg/kg.
start low, adjust up Sensitive lifters sit near 3 mg/kg; tolerant users toward 6 mg/kg. More caffeine is not more benefit past the range — it just adds jitter.
The daily ceiling is a total across everything you drink and take, not per dose. Pregnant people should stay well under 200 mg/day, and anyone with heart conditions, anxiety, or on relevant medication should check with a doctor. Avoid caffeine late if you train in the evening — it can wreck your recovery and sleep.
Related supplement calculators.
Round out your pre-workout stack — creatine, protein, hydration — and track it all in one place.
Creatine calculator
Your loading and daily maintenance creatine dose.
Open toolProtein calculator
Your daily protein target in grams by weight and goal.
Open toolWater intake calculator
Your daily hydration target from weight and activity.
Open toolNutrition tracker
Log caffeine and the rest of your stack in the browser.
Open toolCaffeine dosing questions.
How much caffeine should I take before a workout?
Research supports 3 to 6 milligrams of caffeine per kilogram of body weight, taken about 30 to 60 minutes before training. For an 80 kg lifter that is roughly 240 to 480 milligrams. Start at the low end of the range if you are unsure of your tolerance, then adjust up only if you need to.
How much caffeine is safe per day?
Health authorities put the safe daily ceiling for healthy adults at about 400 milligrams, or roughly 6 milligrams per kilogram of body weight, whichever is lower. That total includes coffee, tea, energy drinks and pre-workout combined. Pregnant people and those sensitive to stimulants should stay well below that limit.
Is 200 mg of caffeine a lot pre-workout?
For most adults, 200 milligrams is a moderate pre-workout dose, roughly what a 40 to 65 kg lifter needs at 3 to 5 mg/kg. It is well within the safe daily ceiling of about 400 milligrams and is a sensible starting point if you are caffeine-sensitive or train in the evening.
How long before a workout should I take caffeine?
Take caffeine about 30 to 60 minutes before training. Blood levels peak roughly 45 to 60 minutes after you take it, so that window lines up the ergogenic effect with your working sets. Effects last several hours, so avoid dosing too close to bedtime if you train late.
Does caffeine tolerance affect the dose?
Yes. Regular caffeine users often feel less of an acute boost, and some cycle off for a few days before an important session to restore sensitivity. Tolerance does not raise the safe ceiling, though — 400 milligrams a day still applies regardless of how used to caffeine you are.
Can I take caffeine and creatine together?
Yes, they are commonly stacked and both are well studied. Creatine works through daily muscle saturation, so timing does not matter, while caffeine is an acute pre-workout stimulant. Take creatine any time daily and caffeine 30 to 60 minutes before training, staying under your daily caffeine ceiling.
Save your caffeine plan. Stay in range.
Free in your browser — Nishaana tracks your daily caffeine across coffee, tea and pre-workout so you get the boost without blowing the ceiling.
Start free