Nutrition tool
Creatine dosage calculator
Creatine monohydrate dosing: an optional loading phase of about 0.3 g per kg bodyweight per day for 5–7 days (split into 4 doses) saturates muscles faster; otherwise 3–5 g per day reaches the same point in 3–4 weeks. Maintenance is about 0.03 g/kg (commonly 3–5 g) daily.
- Loading (5–7 days)
- 24 g/day
- Loading, per dose ×4
- 6 g
- Maintenance
- 3 g/day
Optional loading saturates muscles faster; skipping it reaches the same point in 3–4 weeks.
The basics
What is Creatine Dosage?
Creatine monohydrate is among the most researched, effective and safe supplements for strength and muscle. You can 'load' with ~0.3 g/kg/day for 5–7 days (split into four servings) to saturate your muscles within a week, or simply take 3–5 g daily and reach full saturation in 3–4 weeks — same end result. After that, a maintenance dose of about 0.03 g/kg (commonly 3–5 g) per day keeps stores topped up. Consistency matters more than timing.
How to use it
- 1Enter your weight. Input your bodyweight in kilograms.
- 2Choose loading or not. Use the loading figures for fast saturation, or just take the maintenance dose daily.
- 3Take it consistently. Creatine works through daily use — take it every day, with or without food.
FAQ
Creatine Dosage Calculator — questions
How much creatine should I take?
About 3–5 g of creatine monohydrate per day (roughly 0.03 g per kg bodyweight) is the standard maintenance dose. An optional loading phase of ~0.3 g/kg/day for 5–7 days saturates your muscles faster, but isn't required.
Do I need to load creatine?
No. Loading just fills your muscle stores in about a week instead of 3–4 weeks. Taking 3–5 g daily from the start reaches the same saturation and may be gentler on the stomach.
When should I take creatine?
Timing has little effect — daily consistency is what matters. Take it whenever you'll remember; evidence slightly favours taking it around training, but the difference is small.
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