太辣了。

Just point at the dish and say it. You do not need complex grammar. You can add 对我来说 (duì wǒ lái shuō) at the start. This means "for me." It makes the statement feel less like a complaint. It sounds more like a personal observation. If you are gasping for air, just the three words will do. Your friends will get the message immediately.

You will use this mostly at restaurants. It is perfect for Sichuan or Hunan cuisine. Use it when a friend offers you a snack. Use it when you are cooking with others. It is also great for texting photos of red-hot soup. In a casual setting, it is a great conversation starter. Everyone has a different spice tolerance level.

Avoid saying this aggressively to a chef. It might sound like you are criticizing their skill. Do not use it in very formal banquets. In those cases, just drink some water quietly. If the food is only mildly spicy, don't overreact. Using it for a tiny tingle seems a bit dramatic. Save the big guns for the real fire.

China has a massive "chili culture" in the southwest. In places like Chengdu, "not spicy" still feels spicy to outsiders. There is a famous saying about spice levels in different provinces. People in Sichuan aren't afraid of spice. People in Hunan fear food that isn't spicy! Saying 太辣了 marks you as someone exploring the local culture. It is a rite of passage for every visitor.

If it is just a little spicy, say 有一点辣 (yǒu yī diǎn là). If it is insanely hot, use 辣死了 (là sǐ le). That literally means "spicy to death." You can also ask for less spice beforehand. Say 微辣 (wēi là) for "tiny spice." Or say 不要辣 (bù yào là) for "no spice at all." Knowing these will save your taste buds.