CALCULATOR 21

Creatine Dosage Calculator

How much creatine monohydrate to take, with or without a loading phase.

Loading dose

Enter your weight.

For general information only; not medical advice. Consult a qualified professional before making health decisions.

How this is calculated

Loading (optional)

0.3 g per kg per day for 5–7 days
Split into 4 doses

Maintenance

3–5 g per day
Larger athletes: up to 5–10 g per day

Without loading, 3–5 g a day fills your muscles in about 3–4 weeks instead of one.

Sources

Kreider RB et al. (2017), International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 14:18.
Hultman E et al. (1996), Muscle creatine loading in men. J Appl Physiol 81:232–237.

What creatine does

Creatine helps your muscles recycle ATP, the energy for short, hard efforts like a heavy set or a sprint. Topping up muscle stores lets you do a little more work in each session, and over weeks that adds up to more strength and muscle. It's one of the most studied supplements, and creatine monohydrate is the form with the most evidence.

Loading or not

A loading phase fills your muscles in about a week; a steady 3–5 g a day gets there in 3–4 weeks. The end point is the same, so loading only matters if you want the effect sooner. Splitting the loading dose through the day reduces stomach upset. Timing after that matters little; take it whenever you'll remember.

Expect 1–2 kg of extra weight early on. That's water stored in muscle, not fat.

Frequently asked questions

Do I need to load creatine?

No. Loading just gets you there faster. 3–5 g a day reaches the same level in about a month.

Is creatine safe?

In healthy adults, studies of up to several years at normal doses haven't found harm. If you have kidney disease, ask your doctor first.

Should I take creatine on rest days?

Yes. Daily intake keeps your stores full; the timing matters far less than taking it every day.

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