Supplement
Dosage Calculator

For most adults, 3 to 5 g of creatine monohydrate a day. This tool also shows a weight-based estimate (about 0.03 g per kg a day), but 5 g a day is a simple, practical figure. If you choose to load, research protocols use about 0.3 g per kg a day for 5 to 7 days, then 3 to 5 g a day. For most adults, 3 to 5 g of creatine monohydrate a day. This tool also shows a weight-based estimate (about 0.03 g per kg a day), but 5 g a day is a simple, practical figure. If you choose to load, research protocols use about 0.3 g per kg a day for 5 to 7 days, then 3 to 5 g a day.

Most research uses 4 to 6 g a day, split into doses of about 1.6 g, for at least four weeks. This calculator's simple route is 4.8 g a day (1.6 g × 3). The athlete route scales at about 0.065 g per kg, caps the daily total at 6 g, and splits it into servings so no single dose is too big. Most research uses 4 to 6 g a day, split into doses of about 1.6 g, for at least four weeks. This calculator's simple route is 4.8 g a day (1.6 g × 3). The athlete route scales at about 0.065 g per kg, caps the daily total at 6 g, and splits it into servings so no single dose is too big.

For exercising adults, roughly 1.4–2.0 g/kg of bodyweight per day suits most goals. The UK baseline for sedentary adults is 0.75 g/kg/day (British Nutrition Foundation), and most UK adults already meet or exceed it. For exercising adults, roughly 1.4–2.0 g/kg of bodyweight per day suits most goals. The US adult RDA baseline is 0.8 g/kg/day from the National Academies Dietary Reference Intakes; training targets are usually higher.

No. For sessions under about an hour in cool or normal conditions, water and normal meals are usually enough. Added sodium is more relevant for long, hot, or heavy-sweat sessions. No. For sessions under about an hour in cool or normal conditions, water and normal meals are usually enough. Added sodium is more relevant for long, hot, or heavy-sweat sessions.

It uses the Mifflin-St Jeor equation to estimate resting metabolic rate from sex, age, height and bodyweight, then multiplies that by an activity level to estimate daily maintenance energy. It uses the Mifflin-St Jeor equation to estimate resting metabolic rate from sex, age, height and bodyweight, then multiplies that by an activity level to estimate daily maintenance energy.

The ISSN position stand supports about 3–6 mg per kg of bodyweight taken roughly 30–60 minutes before exercise. This tool shows that window for your weight, capped at the 400 mg/day healthy-adult reference point. The ISSN position stand supports about 3–6 mg per kg of bodyweight taken roughly 30–60 minutes before exercise. This tool shows that window for your weight, capped at the 400 mg/day healthy-adult reference point.

UK guidance (NHS, based on the SACN 2016 report) is 10 micrograms (400 IU) a day for adults through autumn and winter, and year-round if you get little sun, usually cover your skin outdoors, or have a darker skin tone. US guidance (NIH) sets an adult RDA of 600–800 IU (15–20 µg) a day. This tool shows the UK 10 µg (400 IU) supplement guideline; both sit well inside the 4,000 IU/day upper limit.

Creatine, beta-alanine, protein and electrolytes are commonly used together and work in different ways. The stack calculator combines them into one daily plan and checks each one with its own safety gate. Creatine, beta-alanine, protein and electrolytes are commonly used together and work in different ways. The stack calculator combines them into one daily plan and checks each one with its own safety gate.

No. It is not a medical device. If you are under 18, pregnant or breastfeeding, have a health condition or take medication, speak to a GP, pharmacist or registered dietitian. No. It is not a medical device. If you are under 18, pregnant or breastfeeding, have a health condition or take medication, speak to a physician, pharmacist or registered dietitian.