In most cases, it’s best to drink one or two cups of coffee to maximize the potential health benefits without overdoing the caffeine.

“By performance benefits8, 2-6 mg of caffeine per kilogram of body weight is recommended,” says Jones. If you weigh 150 pounds, that translates to about 204-408 mg of caffeine, or about 2-5 cups per day.

Keep in mind that more isn’t always better when it comes to caffeine. The Food and Drug Administration9 recommends limiting caffeine intake to about 400 milligrams per day, which equates to about 4-5 cups.

Too much caffeine can cause a number of negative side effects, including anxiety, digestive problems, nervousness, and insomnia. (In some cases, it can even contribute to weight gain.) Some people may also need to reduce their intake even more, including those who are pregnant, breastfeeding, or very sensitive to the effects of caffeine.