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 I take?
Most adults take 3 to 5 g of creatine monohydrate a day, and 5 g is a simple, practical dose. The ISSN supports about 0.03 g per kg of bodyweight a day as a maintenance estimate, which is what this calculator personalises. Taking it every day matters more than getting the exact gram right. Your muscles fill up from the daily habit, not from any one serving.
Loading vs no loading
A loading phase is about 0.3 g per kg of bodyweight a day, split into four servings, for 5 to 7 days, then 3 to 5 g a day. Skipping the load and taking 3 to 5 g a day from the start reaches a similar level in about three to four weeks. In the classic study, muscle creatine rose by a similar amount (about 20%) on 3 g a day for 28 days as on 20 g a day for 6 days. Loading gets you there sooner but means more powder, and the early water weight is most common in the first few days. 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.
Creatine dose by bodyweight
Figures use this calculator's own formula. The practical daily dose is the larger of 5 g and your weight-based estimate. The weight-based estimate is 0.03 g/kg and the loading dose is 0.3 g/kg, both rounded to the nearest 0.5 g.
| Bodyweight | Simple daily dose | Weight-based estimate | Loading per day (5 to 7 days, 4 servings) |
|---|---|---|---|
| 50 kg (7 st 12 lb) | 5 g | 1.5 g | 15 g |
| 60 kg (9 st 6 lb) | 5 g | 2 g | 18 g |
| 70 kg (11 st 0 lb) | 5 g | 2 g | 21 g |
| 80 kg (12 st 8 lb) | 5 g | 2.5 g | 24 g |
| 90 kg (14 st 2 lb) | 5 g | 2.5 g | 27 g* |
| 100 kg (15 st 10 lb) | 5 g | 3 g | 30 g* |
| 110 kg (17 st 5 lb) | 5 g | 3.5 g | Not given** |
| 120 kg (18 st 13 lb) | 5 g | 3.5 g | Not given** |
Most people take 3 to 5 g a day, and 5 g is the simple practical dose. The weight-based estimate (0.03 g per kg) is shown for reference. *The calculator adds a caution above 25 g a day. **It doesn't give a personalised loading dose above 30 g a day. If that applies to you, skip loading and take 3 to 5 g a day.
Creatine HCL vs monohydrate
Creatine monohydrate is the most extensively studied form of creatine and the one used in most of the research. Other forms, including creatine salts such as creatine HCL, are often marketed as better. Researchers have found no peer-reviewed studies showing that equal amounts of these forms raise muscle creatine more than monohydrate does. So there's no evidence-based HCL dose that beats monohydrate. If you use HCL, follow the label and don't take it on top of a full monohydrate dose. This calculator gives monohydrate doses only.
Many people stack it with beta-alanine: see the beta-alanine dosage calculator.
Sources
Frequently asked questions
How much creatine should I take a day? How much creatine should I take 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. 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.
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.
Creatine HCL vs monohydrate: which is best, and how much HCL should I take? Creatine HCL vs monohydrate: which is best, and how much HCL should I take?
Creatine monohydrate has the most research behind it and is usually the cheapest. No peer-reviewed studies show that equal amounts of HCL or other forms raise muscle creatine more, so there's no evidence-based HCL dose that beats monohydrate. If you use HCL, follow the label and don't take it on top of a full monohydrate dose. Creatine monohydrate has the most research behind it and is usually the cheapest. No peer-reviewed studies show that equal amounts of HCL or other forms raise muscle creatine more, so there's no evidence-based HCL dose that beats monohydrate. If you use HCL, follow the label and don't take it on top of a full monohydrate dose.
How does a creatine loading calculator work? How does a creatine loading calculator work?
It multiplies your bodyweight in kg by about 0.3 to get grams per day, splits that into four servings, and runs it for 5 to 7 days. At 70 kg that's 21 g a day. This calculator flags loading above 25 g a day and doesn't give a personal loading dose above 30 g. It multiplies your bodyweight in kg by about 0.3 to get grams per day, splits that into four servings, and runs it for 5 to 7 days. At 70 kg that's 21 g a day. This calculator flags loading above 25 g a day and doesn't give a personal loading dose above 30 g.
How much creatine per kg of bodyweight? How much creatine per kg of bodyweight?
About 0.03 g per kg a day for maintenance and about 0.3 g per kg a day if you're loading. For most adults the maintenance estimate works out below 3 g, which is why 3 to 5 g a day, or simply 5 g, is the usual practical dose. About 0.03 g per kg a day for maintenance and about 0.3 g per kg a day if you're loading. For most adults the maintenance estimate works out below 3 g, which is why 3 to 5 g a day, or simply 5 g, is the usual practical dose.
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.
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