If you are new to vaping or switching from smoking, you have probably asked yourself how many cigarettes a vape is equal to. It is one of the most common questions among people trying to cut down or stop smoking, and while there is no exact conversion, we can give you a useful comparison based on nicotine and puff count.
This guide will explain how to estimate the cigarette equivalent of a vape, what affects the comparison and how to use this information when choosing a vape product.
Is there a straight conversion?
Not really. Vaping and smoking work differently, so there is no perfect one-to-one answer. Cigarettes deliver nicotine quickly through burning tobacco, while vapes deliver it through vapour. The way you inhale, the strength of your vape liquid and how often you use it all affect the outcome.
That said, there are rough estimates that can help guide your switch. These estimates are based on how much nicotine is in each product and how your body absorbs it.
How much nicotine is in a cigarette?
The average cigarette contains about 10 to 12 milligrams of nicotine, but your body only absorbs around 1 to 2 milligrams per cigarette. That means a pack of 20 cigarettes delivers roughly 20 to 40 milligrams of nicotine into your system.
This can vary depending on how deeply you inhale, the brand of cigarette and your own smoking habits.
How much nicotine is in a vape?
Most vape liquids in the UK contain nicotine salt at a strength of 20 milligrams per millilitre, which is the legal maximum. A typical pod holds 2 millilitres of liquid, giving a total of 40 milligrams of nicotine per pod.
Devices like the Lost Mary BM6000 come with a prefilled 2ml pod and a 10ml refill bottle, giving a total of 12ml of liquid. That’s 240 milligrams of nicotine in total if using the entire kit at the standard strength.
However, not all of that nicotine is absorbed. Your body may take in only a portion of it, depending on how often and how deeply you vape.
How many puffs are equal to one cigarette?
Most people take 10 to 15 puffs per cigarette. If you vape around the same number of puffs in one sitting, that could be considered roughly equivalent to smoking one cigarette.
The total puff count in a full vape device varies. A typical 600-puff vape might be equivalent to around 20 cigarettes, while a device offering 3000 to 6000 puffs could be equivalent to several packs.
Again, this depends on how long each puff is and how your body processes nicotine.
Are vape and cigarette nicotine levels absorbed the same?
No. Vaping delivers nicotine more slowly than cigarettes, although nicotine salts (used in many UK vapes) are absorbed faster than older freebase liquids. Because of this, many people vape more often than they smoked in order to maintain the same feeling.
It is also easier to take smaller, frequent puffs throughout the day with a vape, which can make it harder to keep track of how much nicotine you are using compared to cigarettes.
How to control your nicotine intake
If you are trying to match your previous cigarette use, start by keeping track of how often you vape and how long each session lasts. You can also:
-
Choose a lower strength if you find yourself vaping more than you smoked
-
Take breaks between sessions instead of constantly puffing
-
Reduce puff length or frequency over time
-
Set limits, such as vaping only at set times of day
These small changes can help you stay in control and gradually reduce nicotine if that is your goal.
Should you worry about puff count?
Not really. Puff count is just one measure and does not reflect how much nicotine your body absorbs. It is better to focus on how you feel. If you feel over-stimulated or tired, you may be vaping too much. If you still crave cigarettes, you may need to adjust your strength or pattern.
There is no need to obsess over the numbers. The goal is to find a level that keeps you comfortable and away from tobacco.
Want to learn more?
Visit our health guides for more information on vaping and how it affects your body. We cover side effects, cravings, oral health, nicotine comparisons and more, all written for UK vapers.
Final thoughts
While there is no exact number of cigarettes in a vape, most estimates suggest that 600 puffs is roughly equal to 20 cigarettes. A device with 6000 puffs could match several packs, but it all depends on how you vape.
The nicotine strength, puff length and your own absorption rate will affect how satisfied you feel. If you are switching from smoking, pay attention to your cravings and adjust your vape use gradually.
If you are exploring your options, the Lost Mary BM6000 collection offers refillable pod kits with strong flavour delivery and smooth nicotine intake.
If you're trying to match vape strength to your smoking habit, read how much nicotine is in a vape to better understand dosage.
And if your goal is to stop altogether, have a look at how to quit vaping for tips on reducing gradually.