Creatine Dosage Calculator

Estimate grams per day, loading-phase split doses, time to saturation, and tub supply for the question: how much creatine should I take?

Result

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How much creatine should I take?

If you are asking how much creatine should I take, this calculator applies the published creatine monohydrate protocols to your body weight. The loading option uses about 0.3 g per kg per day for 5 to 7 days, split into four roughly equal doses.

Maintenance is 3 to 5 g per day. Without loading, the same saturation is reached with 3 g per day in roughly 28 days. Creatine monohydrate is the studied form; these are published protocol figures rather than personal advice.

If you have kidney disease or take medication, ask a clinician before using creatine.

Loading dose = body weight in kg × 0.3 g/kg/day; each dose = loading dose ÷ 4

Optional tub results use tub grams ÷ daily grams and price ÷ days of supply. They are estimates based on the selected protocol.

ISSN position stand on creatine monohydrate ↗

Creatine dosage calculator FAQ

What is the loading-phase creatine dose?

The published loading protocol used here is about 0.3 g per kg of body weight per day for 5 to 7 days, split into four roughly equal doses.

What is the maintenance creatine dose?

This calculator shows the published maintenance range of 3 to 5 g per day.

How long does creatine take to saturate without loading?

Using 3 g per day without a loading phase, the reference says saturation is reached in roughly 28 days.

Which type of creatine does this calculator cover?

It covers creatine monohydrate, the studied form named in the reference position stand.

Should I ask a clinician before taking creatine?

Yes, ask a clinician first if you have kidney disease or take medication. These published protocol figures are not personal medical advice.

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