Creatine Dosage Calculator
Work out your creatine monohydrate dose — maintenance and optional loading — from your body weight.
How to use the creatine dosage calculator
- Enter your body weight and unit.
- Click Calculate.
- Use the maintenance dose daily; loading is optional for faster saturation.
Getting the most from creatine
Creatine monohydrate is among the most researched, effective and inexpensive supplements for strength and power. Take it daily and consistently; timing matters little.
Frequently asked questions
How much creatine should I take?
A daily maintenance dose of about 3–5 g (roughly 0.03 g/kg) saturates muscle creatine within a few weeks. Loading at 0.3 g/kg/day for 5–7 days speeds this up.
Do I need to load creatine?
No. Loading just fills muscle stores faster. Taking a steady 3–5 g per day reaches the same saturation in about three to four weeks.
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