Shorter espresso shots have about ⅔ the caffeine of the same dose brewed, longer espresso shots have more than short ones (according to Hoffmann’s measurements with one bit of kit).
I don’t drink brewed full caf coffee after about 3-3;30.
Occasionally have a decaf brew in the evening.
I rarely consume more than 40g of caffeinated coffee dose per day. For a rule of thumb, a dose of Arabica is around 1% caffeine (according to several sources) when brewed, 0.6% as 1:2 espresso, so if people observe WHO recommendations that’s not a lot of coffee per day.
WHO recommendation - 300mg caffeine/30g dose brewed/51g dose espresso
FDA recommendation - 400mg caffeine/40g dose brewed/68g dose as espresso