Creatine Dosage Calculator
Loading and maintenance grams per day based on your bodyweight. Creatine monohydrate only. Not medical advice.
Methodology
Maintenance = bodyweight × 0.03 g/kg/day, rounded to the nearest 0.5 g, shown next to the evidence range of 3–5 g/day. The practical single number is 5 g/day for most adults. Height, sex and activity level are included for profile context; the creatine maintenance estimate itself is driven by bodyweight. Creatine monohydrate is the recommended form; pricier forms have no evidence advantage.
How much creatine should you take a day?
For almost everyone the answer is 3–5 g of creatine monohydrate, every day. The ISSN position stand supports about 0.03 g per kg of bodyweight as a maintenance estimate — that's what this calculator personalises — but because creatine is cheap, safe at these doses for healthy adults and sold in 5 g scoops, 5 g/day is the practical figure most people land on. Consistency matters far more than precision: muscle creatine stores respond to the daily habit, not to any single serving.
Loading vs. just taking it daily
A loading phase (about 0.3 g/kg/day split into four servings for 5–7 days) fills muscle stores in about a week. Skipping the load and taking 3–5 g/day reaches exactly the same saturation in three to four weeks. Both routes end in the same place — loading just gets there sooner in exchange for more powder and a higher chance of stomach upset. If you're not in a hurry, the daily route is simpler.
Does timing matter?
Not much. Take it whenever you'll actually remember — with breakfast, in a shake, before or after training. There's no need to cycle off, and the small early rise in scale weight is water stored alongside the creatine in muscle, not body fat.
Sources
Frequently asked questions
How much creatine should I take each day? How much creatine should I take each day?
A common maintenance dose is 3–5 g/day of creatine monohydrate. This tool shows a weight-based estimate (about 0.03 g/kg/day) alongside that typical range. For most adults, 5 g/day is a simple, practical figure. A common maintenance dose is 3–5 g/day of creatine monohydrate. This tool shows a weight-based estimate (about 0.03 g/kg/day) alongside that typical range. For most adults, 5 g/day is a simple, practical figure.
Do I need a loading phase? Do I need a loading phase?
No. Loading (around 20 g/day split into four servings for 5–7 days) saturates muscle stores faster, but taking 3–5 g/day reaches the same point in about three to four weeks. Both routes end up in the same place. No. Loading (around 20 g/day split into four servings for 5–7 days) saturates muscle stores faster, but taking 3–5 g/day reaches the same point in about three to four weeks. Both routes end up in the same place.
Which form of creatine is best? Which form of creatine is best?
Creatine monohydrate has the most evidence behind it and is usually the cheapest. Pricier forms such as HCl or "buffered" creatine have no proven advantage for most people. Creatine monohydrate has the most evidence behind it and is usually the cheapest. Pricier forms such as HCl or "buffered" creatine have no proven advantage for most people.
Does it matter when I take creatine? Does it matter when I take creatine?
Not much. Daily consistency matters more than timing. Many people take it with a meal to build the habit; with or after training is also fine. Not much. Daily consistency matters more than timing. Many people take it with a meal to build the habit; with or after training is also fine.
Do I need to cycle creatine on and off? Do I need to cycle creatine on and off?
There is no good evidence that cycling is necessary. A steady daily dose is the typical approach used in the research. There is no good evidence that cycling is necessary. A steady daily dose is the typical approach used in the research.
Will creatine make me gain weight? Will creatine make me gain weight?
Some people notice a small rise in body water in the first week or two, which can show as a slight increase on the scales. This is normal and is not the same as gaining body fat. Some people notice a small rise in body water in the first week or two, which can show as a slight increase on the scales. This is normal and is not the same as gaining body fat.
Is creatine safe for my kidneys? Is creatine safe for my kidneys?
In healthy adults, sports-nutrition bodies such as the ISSN report no evidence of harm to kidney function at recommended doses. If you have kidney disease, take medication affecting your kidneys, or are unsure, ask your GP, pharmacist or registered dietitian before starting. In healthy adults, sports-nutrition bodies such as the ISSN report no evidence of harm to kidney function at recommended doses. If you have kidney disease, take medication affecting your kidneys, or are unsure, ask your physician, pharmacist or registered dietitian before starting.
Is this calculator medical advice? Is this calculator medical advice?
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.