CBD Dosage Calculator & Chart: How Much Should You Take?

When you reach for CBD, it’s usually because something feels off – your body aches, your mind’s racing, or you just want to finally sleep through the night.

But figuring out how much to take can be frustrating. Too little, and you might not feel a thing; too much, and you’ve wasted a good product. 

This guide is here to help you find your balance. 

You’ll learn how to calculate your ideal CBD dosage, how different products work in the body, and how to adjust your dose over time – with a simple calculator and chart to make it easy.

CBD Daily Dosage Calculator

What is CBD?

Cannabidiol (CBD) is one of more than 100 natural compounds found in the hemp plant, known as cannabinoids. 

Unlike THC, CBD isn’t intoxicating. It won’t make you feel high. 

Instead, many people use it to help their bodies relax and feel more at ease – both physically and mentally.

Early research suggests that CBD interacts with the body’s endocannabinoid system, which helps regulate things like mood, rest, and stress. 

How Much CBD Should You Take?

There isn’t a universal CBD dose that works for everyone. 

Most people start with about 20-30 milligrams (mg) per day, then adjust slowly until they notice a difference.

A few things can help you figure out your sweet spot:

• Why you’re using it: Someone taking CBD to relax before bed may need less than someone using it to help with everyday soreness or tension.
• Your weight: How much you weigh can influence how your body responds to CBD – larger bodies often need slightly higher amounts.
• How you’re feeling: On days when stress or discomfort hits harder, a small bump in your dose might help.
• Your body chemistry: Everyone processes CBD differently. What feels right for one person may be too much or too little for someone else – and that’s normal.

Your reason for taking CBD determines which formula to use: low, medium, or high strength. 

From there, plug in your weight using our calculator to find your personalized starting point.

CBD Dosage by Condition or Use

Everyone takes CBD for a different reason, and that reason helps determine your dosage strength. 

Below are general starting points based on what you’re looking to support.

These aren’t medical recommendations, just common dosage ranges based on what many people have found helpful over time. 

For medical conditions or if you take other medications, talk with your doctor first.

Once you’ve chosen your strength, use the calculator (above) or chart (below) to find your specific dose.

CBD dosage for anxiety and stress

Start low and go slow. A smaller dose may work well if you’re looking to feel calmer or unwind after a stressful day.

See how you feel, then adjust gradually until you notice a difference.

Formula: (0.1) × (your body weight in lbs) = daily mg of CBD

CBD dosage for pain and inflammation

For soreness, stiffness, or general physical discomfort, a medium-strength dosage is a good place to start. 

Give your body a few days to adjust, and if you’re still feeling stiff or sore after a few days, you can slowly increase it.

Formula: (0.3) × (your body weight in lbs) = daily mg of CBD

CBD dosage for sleep

Start with a low dose to help your body unwind, and gradually increase until you find what feels right. 

Whether you’re using CBD oil or a product like CBD gummies without melatonin, give it a few nights before making any changes.

Formula: (0.1) × (your body weight in lbs) = daily mg of CBD

CBD dosage for other uses

People turn to CBD for all sorts of reasons – to relax, sleep better, or simply feel more comfortable in their own skin.

Below are general starting points based on what many users have found works well for them.

This isn’t medical advice. If you’re on prescription medication or managing a health issue, check with your doctor before adding CBD to your routine.

Estimated Starting Strengths

General Relaxation & Wellness: Low

Depression: Medium

Sore Throat: Medium

Muscle & Joint Support: Low

Migraine: Medium

Nerve Pain and Sciatica: Medium

Tendonitis: Medium

Epilepsy: High or Pharmaceutical Strength

Cancer: High or Pharmaceutical Strength

Nausea: Low

Insomnia: Medium

ADHD: Medium

Inflammatory Bowel Diseases (IBDs): Medium

Inflammatory Bowel Syndrome (IBS): Medium

Gout: Medium

Menopause Support: Low

CBD Dosage Chart

Once you know your dosage strength, use the chart below to find your estimated CBD amount based on your body weight.

How to Find Your Perfect CBD Dosage

Finding the right amount of CBD isn’t about following strict rules – it’s about learning what feels right for your body. 

Here’s a simple way to get there:

• Know your goal: Are you using CBD to unwind, ease discomfort, or improve sleep? Your reason helps determine whether to start with a low, medium, or high-strength dose.
• Start Low: Begin with a small amount, around 10-20 mg per day. It’s enough to see how your body responds without overdoing it.
• Notice the Difference: Pay attention to how you feel each day – calmer, more comfortable, better sleep, or no change at all. Jot down your dose and timing if it helps you remember what worked.
• Adjust Gradually: If nothing’s happening after three to five days, add 5-10 mg and keep going at that pace until you land where things feel balanced.
• Split It Up: You can take your total amount all at once or divide it between morning and evening. Many people like a smaller dose during the day and another before bed.
• Keep a Routine: CBD works best when you take it regularly. Give it one to two weeks before making any big changes.
• Use the calculator or chart to dial it in: Once you’ve picked your strength, plug in your weight using our dosage calculator (or check the chart below) to find your exact starting point.
• Use the formulas to fine-tune your dose: 
  • Low strength: (0.1 × body weight in lbs) = daily mg of CBD 
  • Medium strength: (0.3 × body weight in lbs) = daily mg of CBD 
  • High strength: (0.5 × body weight in lbs) = daily mg of CBD
• Pick the CBD product that fits your routine: Oils are easy to adjust drop by drop, gummies are pre-measured and convenient, and capsules keep your dose consistent.
• Trust Your Body: Everyone’s response is different. When you feel at ease and comfortable, that’s your number. There’s no need to chase a higher one.
• Check With Your Doctor: If you take prescription medication or have a medical condition, make sure to confirm that CBD fits safely into your routine.

How To Take CBD: Types of Products

There’s no single best way to take CBD. It depends on your goals and what fits your daily routine. Each method works a little differently in the body. 

Here’s what to know:

• CBD Oil: CBD oil is taken under the tongue and absorbed through the blood vessels in your mouth for faster results. Because it bypasses the digestive system, it tends to be more bioavailable than other methods, meaning your body can use more of what you take. It’s a flexible option for adjusting your dose drop by drop and typically takes about 15-20 minutes to kick in.
• CBD Edibles: CBD edibles, like gummies or drinks, are easy and enjoyable ways to take CBD, especially if you prefer a consistent daily dose. They pass through your digestive system, so they take longer to work, usually 45-60 minutes, but the effects tend to last longer. Gummies are great for relaxation or building a consistent wellness routine, while drinks can make a good alcohol alternative in social settings.
• CBD Capsules: Capsules (or softgels) contain pre-measured amounts of CBD oil in an easy-to-swallow form. They work similarly to edibles – slower to take effect, but ideal for consistency and simplicity. If you like taking supplements the same way each day, capsules are a straightforward choice.
• CBD Flower and Vapes: Inhaled CBD – through vaping or smoking hemp flower – works the fastest, often within minutes. This method delivers CBD directly to the bloodstream through the lungs, making it the most immediate but also the shortest-lasting option. While effective for quick relief, inhalation isn’t for everyone, especially those mindful of lung health.

CBD Oil Dosage: How Much CBD Per Dropper?

Most CBD edibles, drinks, and capsules make dosing simple. You just follow the serving size on the package.

CBD oil, on the other hand, can be trickier. 

Each bottle contains a different amount of CBD, so you’ll need to know how many milligrams (mg) are in one dropper (1 milliliter or ml).

Here’s a quick reference based on the standard 1oz (30ml) bottle size:

• 100mg bottle: 3.3mg CBD per 1ml
• 250mg bottle: 8.3mg CBD per 1ml
• 500mg bottle: 16.7mg CBD per 1ml
• 1000mg bottle: 33.3mg CBD per 1ml
• 1500mg bottle: 50mg CBD per 1ml
• 3000mg bottle: 100mg CBD per 1ml
• 5000mg bottle: 166.6mg CBD per 1ml

Conclusion: Determining Your CBD Dosage

There’s no one-size-fits-all approach to CBD. 

Everyone’s body responds differently, and finding what works best takes a little patience.

While research on CBD dosage is still evolving, most of what we know comes from people experimenting, observing, and discovering what helps them feel their best.

Use the guidelines in this article as a starting point, not a finish line.

Start low, adjust slowly, and pay attention to how you feel.

Over time, you’ll find the dosage and product that fit naturally into your routine and help you feel more balanced.

CBD Dosage: Frequently Asked Questions

Here are some of the most common questions people ask about finding their ideal CBD dosage:

Can you take too much CBD?

CBD isn’t fatal, but taking too much can cause nausea, drowsiness, or appetite loss. Start small and increase slowly to see how your body responds.

How much CBD is too much?

It varies by person, but doses in the 100-300mg range are considered high. If you notice dry mouth or fatigue, scale back and space out your doses.

Is 50mg of CBD a lot?

For beginners, yes, 50mg is strong. Many people start feeling good effects between 10-30mg daily. Experienced users may take up to 100mg.

Is 250 mg of CBD a lot?

Yes. For most people, 250mg a day is very high and more likely to cause side effects. Only take that much under medical guidance.

How much CBD should you take for anxiety?

Many people find relief around 25-50mg daily, split between morning and evening. Start with 10-20mg and increase slowly until you notice a difference.

How do you calculate CBD dosage?

Start with 10-20mg a day (about 0.1-0.3mg per pound). 

Check your product label: for oils, divide your target mg by mg per mL – for example, a 900mg/30mL oil has 30mg per mL, so half a dropper gives 15mg. 

For gummies or capsules, divide by mg per piece. You can also split your total between morning and evening.

Does CBD get you high?

No. CBD won’t make you feel high, even in full-spectrum products that contain less than 0.3% THC.

Is CBD safe?

Yes, CBD is generally safe. Some people notice mild side effects like dry mouth or drowsiness, especially at higher doses.

Is CBD legal?

Yes, hemp-derived CBD is federally legal in all 50 states as long as it contains less than 0.3% THC. Always check your local laws for specific restrictions.