Creatine Dosage Calculator
Calculate your creatine loading and maintenance doses from your body weight, with daily grams for each phase.
24g/day
loading phase — 6 g x 4 doses for 5-7 days
| Phase | Daily Dose | Duration |
|---|---|---|
| Loading | 24 g | 5-7 days |
| Maintenance | 3 g | ongoing |
Note: Loading saturates muscle creatine in about a week; skipping it and taking 3-5 g daily reaches the same level in 3-4 weeks. Creatine monohydrate is the most studied form. Stay well hydrated.
Get Weekly Training Tips
Join our newsletter for expert insights, training advice, and performance tips delivered to your inbox.
No spam, unsubscribe anytime. We respect your privacy.
Calculation Method
Creatine monohydrate is one of the most researched and effective sports supplements. It increases the muscle's stored phosphocreatine, helping you produce more force in short, intense efforts. This calculator sizes both a loading dose (for fast saturation) and a maintenance dose from your body weight.
The Formula
Maintenance = 0.03 g/kg/day (clamped to 3–5 g)
Per loading dose = loading total / 4
Loading saturates muscle creatine quickly; skipping it and taking the maintenance dose alone reaches the same level in about 3–4 weeks.
Worked Example
An 80 kg lifter:
- Loading = 80 × 0.3 = 24 g/day, split as 6 g × 4 doses for 5–7 days
- Maintenance = 80 × 0.03 = 2.4 g → clamped to 3 g/day
Dosing Reference
| Body weight | Loading/day | Maintenance/day |
|---|---|---|
| 60 kg | 18 g | 3 g |
| 80 kg | 24 g | 3 g |
| 100 kg | 30 g | 3 g |
| 120 kg | 36 g | 3.6 g |
Practical Tips
Timing within the day matters little — consistency does. Take it daily whether you train or not. Some people experience mild water retention during loading; spreading doses and drinking plenty of water helps. Loading is optional, not required, for the benefit.
Note: This is an educational estimate, not medical advice. Creatine is generally well tolerated in healthy adults, but consult a doctor before supplementing if you have kidney concerns, take medication, or are pregnant or nursing.
Frequently Asked Questions
A maintenance dose of 3-5 g of creatine monohydrate per day works for most people. An optional loading phase of about 0.3 g/kg/day (roughly 20 g split into 4 doses) for 5-7 days saturates muscles faster.
No. Loading saturates your muscles in about a week, but taking 3-5 g daily reaches the same level in 3-4 weeks without loading. Loading is simply faster, not more effective long term.
Timing has only a minor effect. Taking creatine daily and consistently matters most; many people take it around training or with a meal to aid uptake and remember the habit.
How much creatine should I take?
Do I need to load creatine?
When should I take creatine?
Related Calculators
Other helpful calculators for General Fitness
Macro Calculator
Calculate your ideal daily intake of protein, carbohydrates, and fat based on your goals. Choose from preset ratios like Balanced, Low-Carb, High-Protein, or Keto, or create your own custom split.
Body Recomposition Calculator
Calculate maintenance calories and high-protein macros for body recomposition: losing fat and building muscle at the same time.
Bulking Calorie Calculator
Calculate your bulking calories and macros with lean, moderate, or aggressive surplus options based on your maintenance (TDEE).
Protein Intake Calculator
Calculate your daily protein target from your body weight and goal, from sedentary maintenance to muscle building, with a recommended gram range.