How many coffees a day is safe? Experts say 3–4 cups is the limit

The safe daily limit for caffeine is around 400 mg, equivalent to roughly 3–4 cups of coffee. Drinking coffee immediately after waking is not recommended, as cortisol levels are at their peak — waiting 60–90 minutes is better. The last cup of the day should ideally be consumed at least 6 hours before bedtime, as caffeine remains in the body for a long time.