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.
How creatine dosing works
Creatine monohydrate is one of the most researched and effective supplements for strength and power. A daily maintenance dose of about 3-5 g saturates your muscle stores within a few weeks. An optional loading phase of roughly 20 g per day, split into four doses for 5-7 days, saturates them faster.
Loading versus skipping the load
Loading gets you to full stores in under a week but is not required; taking 3-5 g daily reaches the same saturation in about three to four weeks. Either way, consistency is what matters. Timing relative to workouts has little effect, so take it whenever you will remember.
Creatine monohydrate dose by body weight
| Body weight | Loading (5-7 days) | Maintenance |
|---|---|---|
| 50 kg (110 lb) | 15 g/day | 3 g/day |
| 60 kg (132 lb) | 18 g/day | 3 g/day |
| 70 kg (154 lb) | 21 g/day | 4 g/day |
| 80 kg (176 lb) | 24 g/day | 4 g/day |
| 90 kg (198 lb) | 27 g/day | 5 g/day |
| 100 kg (220 lb) | 30 g/day | 5 g/day |
Loading works out at roughly 0.3 g per kilogram of body weight, split into four doses across the day to limit stomach upset. Maintenance is conventionally 3-5 g for everyone, with heavier athletes at the top of the range. Loading is entirely optional: 3-5 g daily reaches the same muscle saturation in three to four weeks.
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.
When should I take creatine?
Timing barely matters. Daily consistency is what saturates and maintains your stores, so take it whenever fits your routine.
Does creatine cause water retention or harm the kidneys?
It draws a little water into muscle cells, which is harmless and often beneficial. In healthy people, research shows no kidney harm at recommended doses.
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