There’s something almost magical about the smell of freshly brewed coffee in the morning. For many of us, it’s the one thing that can coax us out of bed, bring friends together over a long chat, and power us through an afternoon slump. I’ll admit it—I’m a self-proclaimed coffee snob. I absolutely love a good cup of coffee.
But here’s the thing: if you’re trying to lose weight, you’ve probably wondered where coffee fits into the picture. Does it help you shed pounds, or is it secretly working against you? Does it make you hungrier or more energised? Let’s break it all down so you know exactly what’s going on.
What’s Actually in Your Coffee?
Before we get into the weight question, it helps to understand what coffee is made of. It’s not just caffeine—there’s a whole mix of compounds in every cup:
- Caffeine – The main stimulant and the reason you feel more awake after drinking it.
- Theobromine – Found in smaller amounts, it can positively affect both mental and physical function.
- Theophylline – Also present in small quantities; it’s known to relax airway muscles and stimulate heart rate.
- Chlorogenic acid – One of the key compounds that affects coffee’s flavour and may also play a role in weight management.
You’ve probably heard plenty about caffeine and how it gives you that energy boost. But how does it actually work? In short, caffeine blocks adenosine—a receptor that makes you feel sleepy—and replaces it with dopamine and norepinephrine, neurotransmitters responsible for alertness and focus. That’s why coffee makes you feel more awake and ready to go.
Does Coffee Help You Lose Weight?
The short answer is: yes, partially. Here’s the longer explanation.
Because coffee suppresses adenosine receptors, it helps you stay active. Some research suggests it can increase physical performance by around 12%. That’s great news if you struggle to find the motivation to exercise after a long day and need a little push.
But the energy boost isn’t the only way coffee might support weight loss. There are a few other mechanisms at play.
It May Suppress Your Appetite
Ever noticed that after a morning coffee, you’re not hungry for breakfast for another hour or two? But on mornings when you skip it, hunger kicks in almost immediately? That’s because caffeine has an effect on ghrelin, the hunger hormone.
Caffeine can decrease ghrelin levels, which means you don’t feel as hungry as you would without it. So, to some extent, coffee has the potential to regulate feelings of hunger and fullness.
It Can Promote Fat Burning
Caffeine doesn’t just suppress hunger—it can also encourage your body to burn fat. When you drink coffee, your nervous system wakes up and signals your body to use fat for energy. It does this by increasing epinephrine (also called adrenaline), which tells fat cells to release stored fat into the bloodstream.
Now, does that mean you can just drink coffee and watch the fat melt away? Not quite.
“To make the most of caffeine for weight loss, drink black coffee before a workout. Studies show that caffeine can improve exercise performance and fat burning. But avoid sugary coffee drinks—those extra calories can undo the benefits!”
— Britt Brandon, Accountability Coach / Weight Loss Coach
To actually burn that fat, you still need to be in a calorie deficit—meaning you use more calories than you consume, either by eating less, moving more, or both.
It May Boost Your Metabolic Rate
If you’ve been looking into weight loss, you’ve probably come across the term resting metabolic rate (RMR). The higher your RMR, the more calories your body burns at rest, which can support faster progress.
Research has shown that drinking coffee may increase your resting metabolic rate by up to 11%. This boost is partly due to increased movement (because you’re more alert) and partly due to the fat-burning effect mentioned above. Interestingly, one study found a stronger effect in leaner individuals—caffeine promoted fat burning by 29% in lean participants, compared to only 10% in those with obesity.
Does Coffee Make You Gain Weight?
Here’s where things get a bit more nuanced.
With the huge variety of coffee drinks available today, some have fewer than 5 calories, while others pack in 300 calories or more. So, without knowing what kind of coffee you typically drink—or what you’re adding to it—it’s hard to say whether it’ll affect your weight.
What we do know is this: a plain cup of black coffee has about 5 calories. But with every extra ingredient you add, your calorie intake goes up.
“Black coffee has only about 5 calories per cup, but every pump of syrup, a splash of cream, or a dollop of whipped topping adds up fast. If you’re trying to lose weight, be mindful of your choices—small swaps like skipping the sugar or using a dash of cinnamon can make a big difference!”
— Victoria Burgess, Accountability Coach / Weight Loss Coach
A small splash of cream here, a pump of syrup there—it might not seem like much in the moment. But over time, those extra calories can add up and slow your weight-loss progress.
Here’s a quick look at what common add-ins contribute:
| Add-In | Calories |
|---|---|
| Sugar (1 teaspoon) | 16 calories |
| Whole milk (1 ounce) | 20 calories |
| Semi-skimmed milk (1 ounce) | 10 calories |
| Whipped cream (1 dollop) | 51 calories |
| Chocolate syrup (1 tablespoon) | 50 calories |
When you see these numbers added to your morning coffee, it might make you think twice about whether it’s delivering on all those metabolism-boosting benefits.
Calorie Breakdown of Popular Coffee Types
So, what should you be drinking if you want to enjoy coffee without derailing your goals?
If you love the occasional sugary coffee with whipped cream, that’s absolutely fine. I enjoy a good mocha every now and then, too! You don’t have to give up your favourites completely. Just be mindful—some drinks can be higher in calories than you’d expect.
Here’s a handy table of popular coffee types and their approximate calorie counts:
| Drink | Calories | Serving Size |
|---|---|---|
| Black coffee | 5 calories | 250 ml |
| Espresso | 5 calories | Double shot |
| Black Americano | 10 calories | 250 ml |
| Americano with whole milk | 40 calories | 250 ml |
| Americano with semi-skimmed milk | 30 calories | 250 ml |
| Americano with skimmed milk | 20 calories | 250 ml |
| Mocha | 300 calories | 250 ml |
| Latte | 200 calories | 250 ml |
| Flat white | 150 calories | 175 ml |
| Cappuccino | 150 calories | 200 ml |
| Iced coffee | 100 calories | 200 ml |
| Caramel iced coffee | 150 calories | 200 ml |
| Cold brew with milk | 25 calories | 200 ml |
| Black cold brew | 5 calories | 200 ml |
3 Myths About Coffee and Weight Loss You Might Believe
Myth 1: Coffee Is Calorie-Free
Black coffee is almost calorie-free, but the moment you add milk, sugar, or flavoured syrups, the calorie count can climb quickly. Some coffee drinks—like a mocha—can have 300 calories or more. But that doesn’t mean you have to cut them out entirely.
“Losing weight doesn’t mean giving up your favourite foods and drinks—it’s all about balance. Enjoy what you love in moderation, and focus on making mindful choices that support your goals.”
— Sarah Pelc Graca, Certified Nutrition Coach and Personal Trainer
The key to weight loss is maintaining a calorie deficit, building sustainable habits, and staying active. If you enjoy your coffee with a splash of whole milk and a bit of sugar, that’s perfectly okay—just be aware of your overall intake.
Myth 2: Coffee Always Suppresses Appetite
Coffee is known for delaying hunger and pushing back mealtimes by an hour or two. But this effect doesn’t last forever. When you drink coffee regularly, your body can build a tolerance to caffeine, which reduces its effects over time.
Some studies have even suggested that caffeine may have no real impact on satiety or energy levels for regular drinkers. What coffee does for you can be very individual.
Myth 3: Coffee Causes Weight Gain
Coffee itself is a very low-calorie drink when taken without sugar, milk, or syrups. However, if you regularly order specialty drinks loaded with extras, they can be quite calorie-dense—especially when paired with a pastry or dessert.
Instant coffee mixes often contain added sugars and sweeteners that can contribute to weight gain without you even realising it. That’s why choosing your beverage wisely matters—small daily choices can make a big difference over time.
Myth 4: Bulletproof Coffee Helps You Lose Weight
Bulletproof coffee—coffee blended with butter—has gained popularity in certain circles. But here’s the thing: butter contains about 102 calories per tablespoon. If you’re adding butter to your coffee, you’re adding extra calories.
You can certainly fit those calories into a calorie deficit and still lose weight, but there’s nothing “magical” about bulletproof coffee that leads to weight loss on its own.
Wrapping Up
A plain cup of black coffee doesn’t cause weight gain—it’s what you put in it that adds to your calorie count, along with everything else you eat and drink throughout the day.
The caffeine in coffee can:
- Lower your appetite
- Boost your metabolic rate
- Promote fat burning
If you’re looking for a simple, effective pre-workout drink, black coffee is a great choice—it fuels your workout without unnecessary calories.
Ready to feel confident in your body without giving up your favourite caffeinated drink? Check out the personalised plans at Strong with Sarah and find one that suits your fitness goals.
Frequently Asked Questions
How many calories does coffee have?
A plain black coffee has about 5 calories per 250 ml cup. Adding milk, sugar, or syrups increases the calorie count significantly.
Can coffee make you gain weight?
Coffee itself doesn’t cause weight gain. However, high-calorie additions like cream, sugar, and syrups can contribute to weight gain if consumed regularly.
Is coffee good for weight loss?
Coffee can support weight loss by suppressing appetite, boosting metabolism, and promoting fat burning—especially when consumed black before a workout.
Do energy drinks work the same way as coffee?
Energy drinks contain caffeine like coffee, but they often include added sugars and other ingredients that can affect your health and weight differently.
