Creatine Dosage Calculator
Loading and maintenance creatine dose by body weight.
Enter your values
ⓘ Live results
Results
- Daily maintenance dose
- 2.3 g/day
- Loading phase dose (5-7 days)
- 22.5 g/day, split into 4 doses
- Standard flat dose alternative
- 5 g/day works for most people without loading
Quick answer
A typical maintenance dose is about 0.03g per kg of bodyweight per day, with an optional higher loading phase for the first week.
maintenance = weight(kg) x 0.03 g/day; loading = weight(kg) x 0.3 g/day for 5-7 days
How to use the Creatine Dosage Calculator
- 1Enter your body weight.
- 2Choose whether to do a loading phase (faster saturation) or start straight at maintenance (slower but simpler).
- 3Take the maintenance dose daily, ideally with a meal, for ongoing benefit.
Worked example
Using the values the calculator loads with:
Inputs
- Body weight75 kg
- Use a loading phase?Yes
Results
- Daily maintenance dose2.3 g/day
- Loading phase dose (5-7 days)22.5 g/day, split into 4 doses
- Standard flat dose alternative5 g/day works for most people without loading
Frequently asked questions
Is loading necessary?
No — a flat 3-5g daily dose reaches full muscle saturation in about 3-4 weeks without a loading phase.
Does creatine need to be cycled?
Most research shows no need to cycle off creatine; consistent daily use is effective and safe long-term.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.