Creatine Dosage Calculator: Loading and Maintenance Dose
The standard creatine monohydrate dose is 3–5 g a day. To saturate muscles faster you can load with about 0.3 g per kg of body weight per day (around 20 g, split into four doses) for 5–7 days, then drop to 3–5 g a day — the protocol in the ISSN position stand.
Creatine Dosage Calculator
Loading and daily maintenance dose for your weight.
Estimates for healthy adults, for general information only — not medical advice.
Frequently asked questions
Do I need a creatine loading phase?
No. Loading saturates muscle stores in about a week; taking 3–5 g a day without loading reaches the same level in about 3–4 weeks.
When should I take creatine?
Timing matters far less than taking it every day. Many people take it with a meal or post-workout shake for convenience.
Is creatine safe?
Creatine monohydrate is one of the most studied sports supplements, and the ISSN considers recommended doses safe for healthy people. Anyone with kidney disease, or who is pregnant, should speak to a doctor first.
Sources
These calculators give estimates for healthy adults and are for general information only. Speak to a doctor or registered dietitian before major diet changes.