Creatine Dosage Calculator — Free Online Tool

How to Use the Creatine Dosage Calculator

1. Select your unit system: Click the toggle to switch between Metric (kilograms) and Imperial (pounds). The calculator converts between units automatically, so enter your weight in whichever system you prefer.
2. Enter your body weight: Type your current body weight into the input field. Creatine dosing is based on body weight to ensure that you take an appropriate amount relative to your muscle mass. Heavier individuals have more muscle tissue to saturate and therefore require larger doses. Use your morning weight before eating for the most consistent measurement.
3. Choose your supplementation phase: Select Loading Phase if you are just starting creatine supplementation or returning after a break and want to quickly saturate your muscles. The loading protocol uses 0.3 grams per kilogram of body weight per day, split into 4 servings, for 7 days. Select Maintenance Phase for ongoing daily supplementation at 0.03 grams per kilogram of body weight per day, taken in a single serving. If you prefer to skip the loading phase, simply start with the maintenance dose — you will reach full saturation in about 3 to 4 weeks.
4. Review your dosage: The results panel shows your total daily dose in grams, the recommended number of servings per day, the amount per serving, and monthly usage for budgeting your supplement purchases. For the loading phase, you also see the phase duration (7 days) and the total creatine needed for the entire loading period. These numbers represent the starting point — adjust based on your response and any guidance from a healthcare provider.

All results update instantly as you change inputs. The calculator uses the ISSN-recommended dosing protocols based on peer-reviewed research on creatine monohydrate supplementation.

Creatine Dosage Formula and Calculation Method

Variables Explained

• Body Weight (kg): Your total body mass in kilograms. Creatine dosing scales with body weight because larger individuals have more skeletal muscle, which is where approximately 95% of the body's creatine is stored. The remaining 5% is found in the brain, kidneys, and liver.
• Loading Rate (0.3 g/kg/day): This rate was established through research showing that it fully saturates muscle creatine stores within 5 to 7 days. The daily loading dose is split into 4 equal servings to maximize absorption and minimize gastrointestinal discomfort. For most adults, this translates to approximately 20 to 25 grams per day.
• Maintenance Rate (0.03 g/kg/day): This rate maintains the elevated creatine levels achieved during loading. Once muscles are saturated, only a small daily dose is needed to replace the approximately 1.7% of creatine stores that are naturally converted to creatinine and excreted daily. For most adults, this is approximately 3 to 5 grams per day.
• Loading Duration (7 days): Research consistently shows that 5 to 7 days of loading is sufficient to reach maximal muscle creatine saturation. The calculator uses 7 days as a standard protocol, which allows for a safety margin to ensure complete saturation across all individuals.

Step-by-Step Calculation Example

Suppose a person weighs 80 kg and wants to start creatine supplementation with a loading phase:

1. Calculate loading dose: 80 x 0.3 = 24 grams per day
2. Divide into 4 servings: 24 / 4 = 6 grams per serving
3. Total creatine for loading: 24 x 7 = 168 grams over 7 days
4. Calculate maintenance dose: 80 x 0.03 = 2.4 grams per day
5. Round up to practical dose: 3 grams per day (1 serving)
6. Monthly maintenance usage: 2.4 x 30 = 72 grams per month

This 80 kg individual would take 6 grams of creatine monohydrate four times per day for one week, then transition to about 2.4 grams once daily for ongoing maintenance. A standard 500-gram container of creatine would last through the entire loading phase plus approximately 4.5 months of maintenance.

Practical Examples

Example 1: Jason Starting His First Creatine Cycle

Jason is a 25-year-old who weighs 75 kg and has been weight training for two years. He decides to try creatine for the first time and selects the loading phase:

• Loading dose: 75 x 0.3 = 22.5 g/day
• Per serving: 22.5 / 4 = 5.6 g (approximately one heaped teaspoon per serving)
• Loading total: 22.5 x 7 = 157.5 g over one week
• Maintenance dose: 75 x 0.03 = 2.25 g/day

Jason takes his four daily servings at breakfast, lunch, pre-workout, and post-workout. He mixes each serving with water or his protein shake. During the loading week, he notices a 1.5 kg weight gain from intracellular water retention, which is normal. After day 7, he transitions to a single daily dose of about 2.3 grams mixed into his post-workout shake.

Example 2: Mika, a Competitive Swimmer

Mika is a 22-year-old college swimmer who weighs 62 kg. Her coach recommends creatine to improve sprint performance in the 50-meter and 100-meter events. She decides to skip the loading phase to avoid rapid water weight gain before a competition season:

• Maintenance dose: 62 x 0.03 = 1.86 g/day (rounds to about 2 g)
• Monthly usage: 1.86 x 30 = 55.8 g per month
• Time to full saturation without loading: approximately 3 to 4 weeks

Mika starts maintenance dosing 4 weeks before her competitive season begins, allowing her muscles to gradually reach full creatine saturation without the rapid water weight gain associated with loading. She takes her daily dose with breakfast. By the start of the season, she has the same muscle creatine levels as if she had loaded, and any weight gain has been gradual and manageable.

Example 3: Carlos, a Vegetarian Bodybuilder

Carlos is a 30-year-old vegetarian bodybuilder who weighs 88 kg. Since he does not eat meat or fish, his baseline muscle creatine levels are likely 20% to 30% lower than those of omnivores. He selects the loading phase to maximize benefits:

• Loading dose: 88 x 0.3 = 26.4 g/day
• Per serving: 26.4 / 4 = 6.6 g per serving
• Loading total: 26.4 x 7 = 184.8 g
• Maintenance dose: 88 x 0.03 = 2.64 g/day

Because Carlos has lower baseline creatine stores from his vegetarian diet, he may experience more pronounced benefits from supplementation than omnivores. He uses creatine monohydrate, which is synthetically produced and suitable for his plant-based diet. During loading, he takes each serving with a meal containing carbohydrates to enhance uptake. He monitors his strength gains using our one rep max calculator to track progress.

Creatine Dosage Reference Table

Tips and Complete Guide to Creatine Supplementation

How Creatine Works in Your Muscles

Creatine is stored in muscles as phosphocreatine (PCr), which serves as a rapid energy reserve. During high-intensity exercise, your muscles deplete ATP (adenosine triphosphate) for energy. Phosphocreatine quickly donates its phosphate group to regenerate ATP, allowing you to maintain power output for a few extra seconds during intense efforts. This is why creatine is most effective for short-duration, high-intensity activities like sprinting, heavy lifts, and explosive movements. By increasing PCr stores through supplementation, you can perform more reps, lift heavier weights, and recover faster between sets, leading to greater training adaptations over time.

Practical Supplementation Tips

Mix creatine monohydrate powder in water, juice, or a protein shake. It dissolves better in warm liquids but can be consumed in cold water as well. Micronized creatine monohydrate dissolves more easily than regular creatine monohydrate. There is no need to cycle on and off creatine — consistent daily use is safe and maintains muscle saturation. Store creatine in a cool, dry place. While creatine monohydrate is very stable, avoid exposing it to excessive moisture. A standard teaspoon holds approximately 5 grams of creatine powder, which is a useful measurement if you do not have a scale.

Creatine and Hydration

Because creatine draws water into muscle cells, it is important to stay well-hydrated while supplementing. Increase your daily water intake by approximately 0.5 to 1 liter above your baseline needs when taking creatine. Use our water intake calculator to determine your personalized hydration target. Dehydration while using creatine can cause muscle cramping and reduce the supplement's effectiveness. This is especially important during the loading phase when your body is rapidly drawing water into muscle cells.

Who Should Avoid Creatine

While creatine is safe for most healthy adults, certain groups should exercise caution or avoid it. People with pre-existing kidney disease or reduced kidney function should consult their nephrologist before supplementation. Those taking nephrotoxic medications should discuss potential interactions with their healthcare provider. Adolescents under 18 should consult a pediatrician before starting creatine, though research has not shown harm in this age group. Pregnant and breastfeeding individuals should avoid creatine supplementation due to insufficient research on safety during these periods.

Common Mistakes to Avoid

• Taking too much during loading: While loading doses are higher than maintenance, exceeding 0.3 g/kg/day does not saturate muscles faster. It simply increases the amount your body excretes and may cause gastrointestinal discomfort including bloating and diarrhea. Stick to the calculated dose.
• Skipping doses inconsistently: Creatine works through consistent daily supplementation to maintain elevated muscle stores. Skipping doses randomly causes your creatine levels to fluctuate, reducing effectiveness. If you miss a day, simply resume your normal dose the next day without doubling up.
• Choosing expensive creatine forms over monohydrate: Creatine HCl, buffered creatine, and other premium forms typically cost 3 to 10 times more than monohydrate with no proven advantage in efficacy. Creatine monohydrate has the most research support and is the most cost-effective option.
• Not drinking enough water: Creatine supplementation without adequate hydration can lead to cramping, reduced performance, and discomfort. Increase your water intake by at least 500 mL per day above your normal needs, especially during the loading phase.
• Expecting immediate visible results: The performance benefits of creatine — more reps, heavier lifts, better recovery — are the real advantage. These translate to greater training volume and, over weeks and months, more muscle growth and strength gains. Do not judge creatine by changes in the mirror after one week.

Frequently Asked Questions