Caffeine Calculator for Runners, Cyclists & Triathletes
Find out how much caffeine to take, and when, for your next race or long training session. Enter your body weight, caffeine habits and session details, and you'll get a timed plan built around SUPR Bars, coffee and gels in under a minute.
Work out your own caffeine plan
Most athletes respond to about 2β3 mg of caffeine per kg of body weight, taken around 60 minutes before they start, with top-ups on longer sessions. The calculator does the maths and turns it into real foods and drinks.
Frequently asked questions
How much caffeine should I take before a race?
Research summarised by the Australian Institute of Sport (AIS) and the International Society of Sports Nutrition (ISSN) supports about 2β3 mg per kg of body weight, around 60 minutes before the start. Benefits level off at about 3 mg/kg, so more isn't better.
What's the most caffeine I should have in a day?
FSANZ recommends no more than 400 mg a day for adults, and no more than about 200 mg in one go. Only go above that if you're very accustomed to caffeine and comfortable exceeding the recommendations. Count every source: coffee, gels, cola and bars.
How does the calculator work out my plan?
It multiplies your body weight by a target dose based on your caffeine sensitivity and session type, then splits it into a pre-session dose and, for longer sessions, top-ups during. Each dose is matched to real products: a 20, 40 or 60 mg SUPR Bar, an espresso, or a caffeinated gel.
Does it work for running, cycling, hiking and the gym?
Yes. Choose your sport and session length, from 30 minutes to over 10 hours. For a race-specific guide, read our triathlon caffeine plan or how much caffeine to take before a marathon.
Should I try my plan on race day?
Not for the first time. Test it on a long training session first, and notice how you sleep that night. Caffeine has a half-life of about 5 hours.
Do I have to give my email?
No. You can skip straight to your plan. If you'd like a copy, we'll email it with a link that reopens the calculator with your settings.
General information only, not medical advice. If you are pregnant, have a heart condition or are sensitive to caffeine, talk to your doctor before using caffeine as a performance aid.
caffeine performance
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Designed around your body, your sport, and your goals.
Want a copy for race week? Enter your email and we'll send your personal caffeine plan, with a link that reopens it with your settings.
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