How Much Caffeine Is Safe Per Day? FSANZ Guidelines (2026)
By Neer, NutriThrive Truganina · Last updated: 1 Aug 2026
Quick Answer
FSANZ sets 400mg caffeine per day as a safe upper level for healthy adults, 200mg for pregnant women, and about 3mg per kg body weight for children. Average adult intake in Australia is roughly 175mg daily, but more than 25% exceed 230mg according to AIS summaries. One cup of coffee is typically 80 to 120mg; black tea is often 30 to 50mg per cup.
- FSANZ safe limit: 400mg/day adults, 200mg/day pregnant women, ~3mg/kg for children.
- Average Australian adult intake ~175mg/day; 25%+ exceed 230mg (AIS citing FSANZ P1056).
- ABS apparent consumption estimates mean caffeine around 162.5 to 184.1mg/day from all sources.
- Coffee, tea, cola, energy drinks, and pre-workout powders all count toward the same daily total.
- Switching one coffee to Darjeeling tea can materially lower intake without giving up ritual.
FSANZ safe caffeine levels
Food Standards Australia New Zealand completed Proposal P1056 on caffeine, confirming familiar public health limits. FSANZ states up to 400mg per day is safe for healthy adults, up to 200mg for pregnant women, and up to about 3mg per kilogram body weight for children and adolescents.
Industry coverage in FoodNavigator-Asia summarised the outcome: limits stay, labelling rules tighten for high-caffeine products.
These are population-level safe upper levels, not targets. Sensitive people, anxiety disorders, insomnia, and certain medications mean lower personal limits.
What Australians actually consume
The Australian Institute of Sport notes average caffeine intake among Australian adults is about 175mg per day, while more than 25% consume over 230mg daily, citing FSANZ assessment data in their caffeine fact sheet.
ABS apparent consumption data place mean daily caffeine around 162.5 to 184.1mg depending on survey cycle and age group. Coffee dominates, then tea and cola.
Athletes, shift workers, and students often stack coffee with energy drinks or pre-workout without counting cumulative milligrams.
What 400mg looks like in cups
An espresso shot might be 60 to 80mg. A medium latte with two shots can land near 150 to 200mg. Instant coffee is often 60 to 80mg per teaspoon serve.
Black tea is typically 30 to 50mg per cup depending on leaf, dose, and steep time. Green tea is often slightly lower. See our Darjeeling vs coffee caffeine comparison for worked examples.
A 500ml energy drink can carry 160mg or more on the label. Two coffees plus one energy drink can exceed 400mg before lunch.
Pregnancy, sleep, and anxiety
The 200mg pregnancy limit exists because caffeine crosses the placenta and fetal metabolism is slower. Many clinicians advise less rather than more when in doubt.
Caffeine half-life stretches during pregnancy and with some medications. Afternoon coffee that felt fine at 25 can disrupt sleep at 40.
If hot flushes, palpitations, or anxiety spike after caffeine, treat that as personal data. FSANZ limits are not a challenge score.
Practical swaps without quitting ritual
Half-caf, smaller cups, and stopping before 2pm help sleep more than willpower alone.
Darjeeling black tea delivers flavour and ritual at roughly half the caffeine of a standard coffee. That is why many Australians switch their second cup to tea.
Track honestly for one week: coffee, tea, cola, chocolate, and supplements. The total usually surprises people.
FAQ
What is the safe caffeine limit in Australia?
FSANZ sets 400mg per day for healthy adults, 200mg for pregnant women, and about 3mg per kg for children. These are upper safe levels from Proposal P1056, not recommended intakes.
How much caffeine is in tea vs coffee?
Coffee is commonly 80 to 120mg per cup; black tea is often 30 to 50mg. Steep time, leaf amount, and brand all shift numbers. Check our Darjeeling comparison article for tables.
Do energy drinks count toward the 400mg limit?
Yes. All caffeine sources count: coffee, tea, cola, energy drinks, pre-workout, and some medications. Add labels together for your daily total.
Written by Neer. NutriThrive Australia.
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These statements have not been evaluated by the TGA. This content is general information only, not medical advice.
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Update log
- 1 Aug 2026: Article published.