[ THE DAILY CAFFEINE PLANNER ]
keep the ritual
rethink the amount
see where your daily caffeine adds up. try a smaller portion, a different drink, or one less serving. find a change that fits your routine.
[ 01 / BUILD YOUR DAY ]
what’s in your routine?
add each drink or product you usually have. edit the caffeine amount and servings to match your day.
[ KNOW YOUR NUMBERS ]
useful estimates
better with your label
a “coffee” is not a fixed caffeine amount. preparation, brand and serving size matter. the presets are starting points; use your product label or the seller’s information whenever available.
| item | caffeine per serving |
|---|---|
| brewed coffee · 12 fl oz | estimate: 180 mg; published range 113–247 mg |
| black tea · 12 fl oz | typical amount: 71 mg |
| green tea · 12 fl oz | typical amount: 37 mg |
| decaf coffee · 8 fl oz | estimate: 8 mg; published range 2–15 mg |
| workflow · 1 gummy | label amount: 20 mg per gummy |
| other drink or product | enter the caffeine amount from your label |
coffee uses a rounded midpoint of the published range; decaf uses an illustrative value within its range. neither is a measurement of your drink. tea values are typical amounts. the half-amount option assumes half the caffeine by reducing the same drink or product proportionally; it does not mean adding water or ordering an arbitrary smaller size.
how the comparison works
current daily total = the sum of caffeine per serving × servings per day. keeping an item leaves it unchanged; half uses 50% of its current amount; skipping uses zero. replacing uses your replacement’s caffeine amount × the original number of servings.
percentage change = (current total − changed total) ÷ current total × 100. percentages are omitted when the current total is zero. “where it adds up” shows each item’s share of the current total. displayed values are rounded to one decimal place; totals use unrounded values.
example: two 180 mg coffees total 360 mg. halving one of them produces 270 mg, a difference of 90 mg or 25%. this is an illustration, not a suggested daily intake or reduction schedule.
what this tool can and cannot tell you
this compares caffeine quantities. it does not predict alertness, withdrawal, absorption or sleep, and does not establish a safe amount for you. if you want to cut back, the fda advises reducing gradually. the guide below explains that context.
your edits stay in this page’s browser memory. refreshing restores the example, or the starting comparison in a reference link. copying exports a text summary only when you choose to share it. analytics records actions such as starting the planner or creating a summary, without sending your item names, amounts or servings.
sources & referencing this tool
drink amounts: fda caffeine reference. workflow amount: product formula and package labels. reference checked october 29, 2026.
published by workflow. to reference this original comparison tool, link to entertheworkflow.com/tools/caffeine-swap. this is not original clinical research.