It really depends on three things: size, milk and syrup. A plain brewed coffee is nearly zero, while a Grande Frappuccino with whipped cream can top 400. Pick your drink above and the calculator does the math for your exact order.

Honestly? It might be a little off, and that’s okay. Baristas pour by hand, milk gets steamed a bit differently, and Starbucks tweaks recipes now and then. Think of these numbers as a very good estimate, not a lab report. For the official figures on a specific drink, the Starbucks app or menu page is the final word.

For most healthy adults, the FDA says around 400 mg a day is generally fine. That’s roughly a couple of Grande Pike Place coffees, believe it or not. If you’re pregnant, sensitive to caffeine, or on certain medications, it’s worth a quick chat with your doctor. The “Order totals” bar below adds it all up for you.

Usually almond milk has the fewest calories, and nonfat is the next-lightest if you want real dairy. Oat milk tastes wonderfully creamy but isn’t necessarily “lighter” than 2%. Play with the milk picker and watch the number change, it’s kind of satisfying.

Easy wins: go down a size, ask for fewer syrup pumps (even one less helps), skip the whipped cream, or swap the milk. Most people barely notice the difference after a week, and the sugar savings add up fast.

It’s one squirt of syrup or sauce. A Grande usually gets 4, Tall gets 3, Venti gets 5 (6 if iced). Each syrup pump is about 20 calories and 5 g of sugar, though sauces like mocha and white mocha are richer. Use the pumps buttons to match your own order.

Not quite. Starbucks lists total sugar, which includes the natural sugar in milk. The American Heart Association suggests no more than about 25 g of added sugar a day for women and 36 g for men, so treat that comparison as a friendly rough guide, not a verdict.

I’ve included the popular seasonal favorite for fall, but limited-time menus rotate fast and vary by store. If something new just dropped, a customized regular drink (similar milk and pumps) will get you in the ballpark.