Build any coffee drink step by step — choose your base, size, milk, sweetener, and extras — and get exact calories, caffeine, and macros in seconds.
Step 1 — Coffee Base
Step 2 — Size
Step 3 — Milk
Step 4 — Sweetener
Step 5 — Extras
Add-ons (select all that apply)
Log your coffee alongside all your meals in BiteKit. Get personalized nutrition insights and stay on track with your goals.
Black coffee — whether espresso, drip, or cold brew — contains only about 5 calories per serving. Coffee beans are mostly water after brewing, and the trace amounts of oils extracted contribute negligible energy. This means the calorie count of your morning cup is almost entirely determined by what you add to it.
In a 16 oz latte, steamed milk accounts for around 12 oz of the drink volume. Choosing whole milk adds roughly 216 calories from milk alone; switching to oat milk saves about 80 calories, and unsweetened almond milk saves nearly 190 calories. Here is how common milk options compare per 100 ml:
Each pump of simple syrup adds 20 calories and 5 g of sugar. A standard Starbucks drink often comes with 3–5 pumps, meaning sweetener alone can add 60–100 calories. Honey and maple syrup add more flavor-per-calorie than plain syrup but still contribute 50–64 calories per tablespoon. Zero-calorie options like stevia or Splenda let you keep the sweetness without the sugar hit.
The FDA advises healthy adults to stay under 400 mg of caffeine per day — roughly 4 cups of drip coffee or 6 espresso shots. Cold brew concentrate can contain up to 200 mg per serving, so a large cold brew latte can easily push 200+ mg in a single drink. Pregnant individuals and those sensitive to caffeine should aim for significantly less. Decaf espresso contains less than 5 mg per shot, making it a near-zero-caffeine option.
Adding a scoop of protein powder to your morning coffee turns it into a macro-friendly meal replacement, contributing 25 g of protein and around 120 calories. Collagen peptides are a lighter option at 35 calories and 9 g of protein per scoop, and they dissolve easily in hot or cold coffee without affecting flavor. These are popular choices among fitness enthusiasts looking to hit daily protein targets.
Here is a rough calorie guide for medium (12 oz) drinks using whole milk and no sweetener:
Numbers rise significantly once you factor in flavored syrups, whipped cream, or caramel drizzle — a fully loaded large latte can exceed 500 calories.
A medium (12 oz) latte made with 2 espresso shots and whole milk contains roughly 180 calories. Using oat milk drops it to about 125 calories, while almond milk brings it down to around 40 calories. Adding sweetener or flavored syrup adds 20–60 calories per pump.
Plain black coffee — whether drip, espresso, or cold brew — has only about 5 calories per serving. Almost all the calories in coffee drinks come from milk, sweeteners, syrups, and other add-ons.
A standard latte uses 2 espresso shots, providing about 126 mg of caffeine. A cold brew latte contains up to 200 mg from the cold brew concentrate alone. The FDA recommends staying under 400 mg of caffeine per day for healthy adults.
Unsweetened almond milk is the lowest-calorie option at just 13 calories per 100 ml, followed by coconut milk (carton) at 19 cal/100 ml. Skim milk comes in at 35 cal/100 ml. Whole milk contains 61 cal/100 ml, and heavy cream is the highest at 340 cal/100 ml.
A standard serving of whipped cream on a coffee drink adds approximately 100 calories and 5 grams of fat. Skipping whipped cream is one of the easiest ways to cut calories from a specialty coffee order.
Yes. Cold brew concentrate typically contains around 200 mg of caffeine per 8 oz serving, whereas a double espresso shot has about 126 mg. Cold brew is steeped for 12–24 hours, extracting significantly more caffeine.