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
Evidence:Strong
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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
- Meta-analysisTabrizi 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
- RCTDulloo 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