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To best minimize your risk, consume less than 100 milligrams of caffeine per day, or no more than 1 to 2 cups of coffee. Caffeine may also have adverse impacts in children, such as disturbing their sleep, and intake should be limited to 2.5 milligrams of caffeine per kilogram of their body weight per day.
In the U.S., average daily caffeine intake is about 280 milligrams -- what's in two mugs of coffee or three to five cans of soft drinks. Up to 90% of people regularly use caffeine, and about 100 milligrams is enough to trigger withdrawal symptoms, says Griffiths.