Do you know how much caffeine you consume in a day? It's good to know, especially if you are pregnant, breastfeeding or trying to conceive. Use our caffeine calculator to find out.

199 mg or below: Your caffeine consumption falls within the range generally considered safe. Just be aware of hidden caffeine that could elevate your total consumption. Chocolate, syrups, coffee-flavored ice creams and yogurts and some over-the-counter cold and headache medicines are common places for hidden caffeine. A good rule of thumb is always read the label. When in doubt, skip it – or at least reduce your portion. Keep up the great work!

200 mg to 500 mg: Your caffeine consumption is over the range generally considered safe. The March of Dimes recommends that women who are pregnant or trying to become pregnant consume no more than 200 mg of caffeine per day (equal to about one 12-ounce cup of coffee a day), and according to a study by the Kaiser Permanente Division of Research, women who consumed 200 mg or more of caffeine per day had twice the miscarriage risk as women who consumed no caffeine.

500 mg or above: Your caffeine consumption is significantly over the range considered safe and may result in physical symptoms in addition to the risks described above. Those symptoms may include headaches, sleeplessness, irritability, gastrointestinal upset and irregular heartbeats.

If you need to cut back on the amount of caffeine you are consuming each day, try the following tips:

• Incorporate exercise into your day. A brisk walk in the morning could be all you need to perk up without the pot.
• Switch to decaf or half-caf. Coffee, tea and sodas without or with reduced caffeine levels have come a long way in recent years. You might be surprised at how great these beverages taste.
• Try herbal tea. Herbal blends like those containing mint are naturally decaffeinated, and they have the added benefit of easing a queasy stomach courtesy of morning sickness.
• Talk to your doctor or midwife if reducing your caffeine intake is too hard to handle on your own.