About UK Supplement CalculatorsAbout US Supplement Calculators
What this is
This is a UK-focusedUS-focused supplement calculator site covering creatine, beta-alanine, protein, sodium/electrolytes and combined stacks. It gives plain, source-backed dose estimates — not personalised medical, dietetic or clinical advice. The formula is shown on every calculator and the sources sit next to each result, so you can always inspect the evidence behind a number.
Who makes and maintains this
Andrew Dunn — Editor & Methodology Owner
CrossFit athlete of five years and a daily user of creatine, electrolytes and beta-alanine. Builds and maintains the site's calculator methodology against published sports-nutrition position stands and public-health guidance. Not a doctor, pharmacist or registered dietitian — these are educational estimates, not personalised advice.
The calculators were built around a real training routine: the supplements covered here are ones used day to day, which is why the tools focus on practical dosing questions ("how much creatine for my bodyweight?", "how much sodium for a long session?") rather than selling products. There are no ads, affiliate links, product recommendations or sign-ups.
How we work out the numbers
Every estimate is tied to a published, named source shown on the matching calculator. In summary:
- Creatine — maintenance is estimated from bodyweight (about 0.03 g/kg/day) alongside the common 3–5 g/day range; an optional loading figure of ~20 g/day for 5–7 days reflects the ISSN position stand on creatine.
- Beta-alanine — daily amounts follow the ISSN position stand on beta-alanine.
- Protein — ranges use the ISSN protein & exercise position stand with the British Nutrition Foundation baseline as a floor.
- Sodium / electrolytes — built on the ACSM fluid-replacement stand and the exercise-associated hyponatraemia consensus, bounded by NHS / Food Standards Scotland salt guidance.
- Calories — energy needs use the Mifflin-St Jeor equation with NHS calorie guidance and SACN energy reference values for context.
The overall framework follows the IOC consensus on dietary supplements and the Australian Institute of Sport evidence framework.
How it's kept current and how it was built
The methodology is reviewed against the cited sources and refreshed when a referenced body updates its guidance. Last reviewed: June 2026.
In the interest of transparency: the tools were built with AI assistance. Every dosing rule is grounded in, and traceable to, the named sources shown on each calculator and listed above — the maths is deterministic and visible on each page, not generated on the fly.
What this is not
These tools do not diagnose, treat, prevent or cure any condition. They are not a medical device, and not a substitute for a GP, pharmacist, registered dietitian, sports cliniciana physician, pharmacist, registered dietitian, sports clinician or your own governing-body rules. If anything here conflicts with advice from a qualified professional, follow them, not us.
Contact
Questions about how a calculator works or where a number comes from? See the contact page. We can explain the method and sources, but we can't give personal dosing advice.