Coffee and Weight Gain: Does Coffee Make You Gain Weight?

What’s the deal with coffee and weight gain — does coffee make you gain weight? No, drinking coffee doesn’t necessarily lead to weight gain. In some cases, it can actually help boost weight loss efforts, but other times, it might contribute to weight gain.

It’s all about how you take it — black coffee has virtually no calories, while creamer and sugar have many. Also, coffee (along with other caffeinated beverages) can impact sleep quality, which has been linked to weight gain.

There’s a lot to unpack. But considering that so many people love to drink coffee daily (a whopping three in four Americans, according to survey research), it’s well worth digging into.

So, why does coffee cause weight gain for some people? We’ll break down all the details about coffee consumption and weight management so you can start preparing your morning cup of joe in a way that aligns with your goals.

Why does coffee make you gain weight? Everyone’s body is different, but some popular coffee additives are more likely to cause weight gain than others because they’re higher in calories.

Syrups, Sweeteners, and Additives

As one review noted, drinking high-calorie beverages with lots of sugar can lead to weight gain. It also pointed out that Americans get more than 300 percent of the recommended daily amount of added sugar, so having coffee without it might be a good way to cut back.

Frappuccinos and pre-packaged coffee drinks are also usually heavy on the sugar. Syrups (like what goes into a vanilla latte) are the main culprits behind added sugars in cafe drinks. They contribute extra calories to your overall daily intake, which can eventually lead to weight gain.

Cream, Creamer, and Higher-Fat Milk

Does coffee with milk make you gain weight? The simple answer is sometimes — but it depends on the type of milk (and how much of it) you add to your coffee.

Processed creamers (keep an eye out for the flavored variety) and higher-fat milk can tack on extra calories to your overall daily intake.

Here are a few popular examples:

• Whole-fat milk is about 150 calories per cup.

• Low-fat milk has just over 100 calories per cup.

• Fat-free milk is roughly 83 calories a cup.

• Almond milk is around 40 calories per cup.

• Oat milk contains just under 100 calories a cup.

• Soy milk has just over 100 calories per cup.

Most coffee drinks aren’t made with a full cup of milk, but these estimates can give you an idea of how caloric each option is. And while creamers vary by brand, some contain as many as 420 calories per 100 grams (just over a third of a cup).

Why can coffee make you gain weight? A better question might be: Why does caffeine make you gain weight?

The amount of caffeine you consume and the time of day you drink it can cause issues linked to weight gain. The two biggest ones are poor sleep and higher cortisol levels.

Poor Sleep

Since coffee contains caffeine, it’s a stimulant, and stimulants can make it harder to fall asleep.

Caffeine works by blocking the receptors of adenosine, an inhibitory neurotransmitter that can act as a nervous system depressant.

That’s why coffee makes you feel more alert and able to tackle the day. But it’s also why too much of it can make you feel jittery.

Try this:

• Cut off coffee intake at least six hours before you plan on getting ready for bed. It takes a little trial and error to figure out your own sweet spot, but you may find that the extra cup of java for your afternoon slump is causing more pain than gain.

• If you like having a warm drink in the afternoon, maybe switch to decaffeinated coffee after lunch.

But how is poor sleep linked to increased body weight? Research suggests a connection between consistent sleep deprivation (getting fewer than seven hours a night regularly) and a higher body mass index (BMI).

This is in part because a lack of shut-eye can lead to higher levels of ghrelin (aka the “hunger hormone”). Ghrelin increases appetite, which might make you eat more.

So even though coffee itself won’t necessarily make you gain weight, its impacts on sleep might.

Increased Cortisol

Drinking too much coffee can mess with your stress levels.

When you wake up in the morning or are startled, your body naturally produces cortisol, the “stress hormone.” Cortisol makes you feel more alert, but you don’t want it to be too high.

Here’s why:

• Spiked cortisol might raise your blood pressure. Elevated cortisol levels have been linked to an increased risk of certain heart health issues, like high blood pressure (hypertension).

• Caffeine increases cortisol. Caffeine has been known to increase cortisol levels, especially when you consume lots of it. So if you’ve ever had that jittery feeling from coffee, this is probably why.

• Some people eat more when they’re stressed. Higher stress can also result in stress-eating. One study found that people who felt more stressed were also more likely to crave sugary, salty, and high-fat foods.

So even though coffee might not lead to weight gain alone, it could lead to other behaviors that impact body weight.

Is coffee bad for weight loss? It doesn’t have to be.

Coffee can be part of a weight loss routine in many cases. Here’s how.

1. It Can Be Super Low-Calorie

One of the easiest ways to cut your overall caloric intake is to swap high-calorie drinks (like sodas or frappuccinos) with lower-calorie options.

If you drink black coffee or take it with very little low-fat milk, it’s calorie-free. Well, not quite — but close to it, clocking in at two calories a cup (plus the calories of the milk). It’s basically the equivalent of the breath mint you might want after drinking coffee.

2. It Boosts Metabolism and Fat Burn

Research shows that coffee intake might significantly increase your resting metabolic rate (how many calories you burn while resting).

One older but pivotal study found that after consuming caffeinated coffee, lipid oxidation (fat burn) increased by 29 percent in women with a healthy BMI and 10 percent in those with obesity. So the effects might be greater if you’re maintaining a healthy weight, 10 percent is still pretty significant.

In general, drinking black coffee seems to boost metabolism by increasing fat burn. Another study found that caffeine increases fat burn during a workout if you consume it beforehand.

3. It Might Help Lower Perceived Effort During Exercise

Since coffee makes you more alert, it might give you more energy to exercise, which is one piece of the weight loss puzzle.

According to one study, caffeine intake might make it so you feel like you are exerting less effort during a workout.

Does coffee cause weight gain, or does drinking coffee make you gain weight? Not directly.

Here’s what to keep in mind about coffee and weight gain:

• Though coffee and caffeine consumption alone don’t directly cause weight gain, there are some reasons this habit could interfere with your weight loss efforts.

• A solid weight loss plan should be well-rounded with healthy lifestyle changes, including nutritious eating, physical activity, plenty of sleep, and hydration. What you drink is just one part of the equation.

• If you are trying to lose weight, just be a bit more mindful of your coffee consumption. Next time you’re at a coffee shop or the Starbucks drive-through, go ahead and indulge in your daily cup of coffee, but maybe skip the heavy creamer and syrup.

• This doesn’t mean coffee has to be boring. Sprinkle in a touch of cinnamon, or opt for foamy low-fat milk or almond milk to make it taste like the treat you deserve.

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