The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
So for me, I weigh 100 kilograms. That means that 1 to 3 milligrams-- again, milligrams, thousandth of a gram. 1 to 3 milligrams of caffeine per kilogram of body weight would mean for me. I could safely ingest 100 to 300 milligrams of caffeine in a single dose, in a single drink, if that's the way I'm consuming it, or pill form if that's the way that I'm consuming it.
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if you think about those numbers 1 to 3 milligram per kilogram body weight if you weigh 100 kilog that's 220 lb that'd be something like 2 to 500 milligrams of caffeine which is like a pretty high amount um but you know a coffee is going to get you close and espresso is going to get you somewhat in that ballpark depending on source and stuff um so you don't really need to go and blister your brain with caffeine
Lower-end doses around 3 milligrams per kilogram body weight are effective for most people, but higher doses up to 6 milligrams per kilogram body weight might be necessary if you're habituated to caffeine.