General Dosage
100-400 mg daily from all sources (supplements + beverages)
Maximum dose: 400 mg/day for most adults (FDA); sensitive individuals should use less
Caffeine (Weight Management) Dosage Guide
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
Dosage Recommendations
General recommendation: 100-400 mg daily from all sources (supplements + beverages)
Timing: Morning or pre-workout; avoid after 2 PM to protect sleep
Dosage by Condition
Thermogenesis/fat loss
200-400 mg dailyStrong
Pre-workout performance
3-6 mg/kg body weight, 30-60 min before exerciseStrong
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Thermogenesis/fat loss | 200-400 mg daily | Strong |
| Pre-workout performance | 3-6 mg/kg body weight, 30-60 min before exercise | Strong |
Upper limit: 400 mg/day for most adults (FDA); sensitive individuals should use less
Timing & Absorption
Morning or pre-workout; avoid after 2 PM to protect sleep
Can be taken with or without food.
References
- Tabrizi R, Saneei P, Lankarani KB, et al. (2019). The effects of caffeine intake on weight loss: a systematic review and dose-response meta-analysis of randomized controlled trials. Critical Reviews in Food Science and Nutrition. DOI PubMed
- Dulloo AG, Geissler CA, Horton T, et al. (1989). Normal caffeine consumption: influence on thermogenesis and daily energy expenditure in lean and postobese human volunteers. American Journal of Clinical Nutrition. DOI PubMed