What this worksheet is for
Track daily caffeine from coffee, energy drinks, tea, pre-workout and other sources. The worksheet turns that goal into a repeatable record, so later decisions are based on the same fields rather than memory or scattered notes.
What is included
- Rows for drink or product, serving size, caffeine per serve and time consumed
- A running daily total so coffee, tea, energy drinks and pre-workout are counted together
- Space to note sleep, jitters, headaches, training and other responses
How to use it
- Copy caffeine from the label or a reliable product source; do not assume every coffee contains the same amount.
- Record the time as well as the dose because late intake can matter even when the daily total looks moderate.
- Review several days to find repeat patterns between intake, sleep and symptoms.
Worked example
Two coffees and a pre-workout may look reasonable when viewed separately but can create a much higher daily total. The tracker exposes that combined dose and shows whether the final serving is close to bedtime.
Worksheet or calculator?
Use the Caffeine Calculator to total mixed drinks or compare intake with general reference limits. The worksheet is better for finding timing patterns across a week.
- Recording “one coffee” without checking the cup size or product.
- Ignoring caffeine from energy drinks, pre-workout, cola, tea or medication.
- Looking only at the daily total and missing late-afternoon or evening timing.
Common mistakes
Download the PDF
Download the Caffeine Intake Tracker as a printable PDF. Save a blank copy before entering data so the same format can be reused for future comparisons.
Download Caffeine Intake TrackerFrequently asked questions
Does decaf need to be recorded?
Record it when the brand provides a caffeine amount or when several decaf drinks are consumed. Decaf is lower in caffeine, not always caffeine-free.
Why record the time?
Caffeine clearance varies, but timing helps identify whether afternoon or evening intake is associated with delayed sleep or poorer sleep quality.