Creatine Dosage Calculator
Enter your weight to get a maintenance dose, with an optional loading phase.
Fill in the form and hit calculate to see your results here.
Your creatine dose
Take your maintenance dose daily, including rest days — consistency matters more than timing.
What creatine does
Creatine helps regenerate ATP, your muscles' immediate energy source, supporting a little more output on short, high-intensity efforts like lifting and sprinting.
Loading vs. no loading
A loading phase saturates your muscles with creatine faster, in about a week. Skipping it and going straight to a maintenance dose reaches full saturation too, just more gradually over 3-4 weeks.
Which type of creatine?
Creatine monohydrate is the most researched and cost-effective form, and it's what these dosages assume — other forms haven't shown consistent advantages over it.
The formula
# Maintenance Maintenance (g/day) = weight(kg) × 0.03 # Loading phase (optional, 5-7 days) Loading (g/day) = weight(kg) × 0.3 Split into 4 doses across the day # After loading Drop back to the maintenance dose
Many people simply use a flat 5g/day maintenance dose, which works well for most bodyweights — this calculator scales it slightly by bodyweight instead.
Common questions
No — it's optional. It gets you to full muscle saturation faster (about a week instead of 3-4 weeks), but the end result is the same either way.
Timing doesn't matter much for creatine — daily consistency is what counts, not whether you take it before or after training.
No, cycling isn't necessary. Creatine is generally considered safe for continuous daily use at maintenance doses.
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