Creatine Calculator: Daily Dose + Loading (By Weight)

For maintenance, most people take 3-5 grams per day. This calculator estimates your dose based on body weight (typically 0.04 g per kg of body weight, clamped to 3-5 g/day). Individual needs vary, so this is an estimate only.

Loading is an optional protocol where you take a higher dose (typically 0.3 g per kg of body weight, up to 25 g/day) for about 5 days to saturate muscle creatine stores faster. It's not required; maintenance-only dosing works but takes longer to reach saturation.

No. Loading is optional. Maintenance-only dosing (3-5 g/day) will eventually saturate your muscles, it just takes longer (weeks instead of days). If you're new to creatine, maintenance-only is simpler and may reduce the chance of digestive issues.

If you're loading, you can split the daily dose into 1, 2, or 4 servings. Some people find that splitting into multiple servings reduces digestive discomfort. Consistency matters more than timing; take it when it's convenient for you.

You can take creatine with or without food. Some people prefer taking it with a meal or post-workout, but timing is not critical. Consistency is more important than timing.

Creatine can increase water retention in muscles. Stay hydrated by drinking water based on thirst and monitoring urine color (pale yellow is a good sign). If you train and sweat, keep fluids consistent. This calculator provides a qualitative reminder, not a numeric prescription.

Some people experience digestive discomfort, especially with larger single doses. If you're loading and taking one large serving per day, consider splitting it into 2 or 4 servings to improve tolerance.

No. This calculator provides educational estimates only and is not medical advice. Individual needs vary, and creatine supplementation may not be appropriate for everyone. Consult a healthcare provider if you have health concerns.