Creatine Dosage Calculator
Calculate your optimal creatine loading and maintenance dose based on body weight.
Includes timing recommendations and FAQ.
Creatine Dosage
Creatine Dosing Protocols:
Loading Phase (optional, 5-7 days):
Loading dose = 0.3g per kg of body weight per day
Split into 4 doses throughout the day.
Maintenance Phase:
Maintenance dose = 0.03g per kg of body weight per day
Or simply 3-5g per day for most people.
No-loading approach: Just take 3-5g per day. You will reach full saturation in about 3-4 weeks instead of 1 week.
Key facts:
- Creatine monohydrate is the most researched and effective form
- Take it with water — at least 8 oz per serving
- Timing does not matter much, but post-workout may be slightly better
- It is one of the safest and most studied supplements
- Slight water weight gain (2-4 lbs) is normal and expected