Many people underestimate “small” caffeine sources. The cumulative total is what matters — especially in the afternoon.
Some teas are mild, some are not. Brewing time and type changes the mg a lot.
Chocolate, pre-workout, and some pain relief products can include caffeine. It’s worth checking labels.
Several small sources can mimic one strong coffee. Use the levels tool to approximate your daily curve.
No. This guide is educational. If you have health concerns or take medications, talk to a clinician.
Use the tools first, then come back here if you want the “why” behind the numbers.