Creatine Dose Calculator
Loading and maintenance creatine doses for your bodyweight.
Enter your values
ⓘ Live results
Results
- Maintenance dose
- 3 g per day
- Loading dose
- 24 g per day for 5-7 days
- Loading split
- 6 g, four times a day
- Time to full saturation
- 5-7 days
- Tub duration
- 125 days
- Total for a 12 week block
- 378 g
Working
- 1loading 80 x 0.3 = 24 g/day
- 2maintenance 80 x 0.03 = 3 g/day
Quick answer
Creatine monohydrate saturates muscle at about 0.3 g/kg per day for 5 to 7 days, then 0.03 g/kg per day maintains it. Skipping loading works too, just slower.
loading = 0.3 g/kg/day; maintenance = 0.03 g/kg/day
How to use the Creatine Dose Calculator
- 1Enter your bodyweight and choose whether you want to load or go straight to maintenance.
- 2Take the dose at any time of day — timing matters far less than consistency.
- 3Use the tub duration to know when to reorder.
Worked example
Using the values the calculator loads with:
Inputs
- Body weight80 kg
- ApproachLoad then maintain
- Tub size500 g
Results
- Maintenance dose3 g per day
- Loading dose24 g per day for 5-7 days
- Loading split6 g, four times a day
- Time to full saturation5-7 days
- Tub duration125 days
- Total for a 12 week block378 g
- loading 80 x 0.3 = 24 g/day
- maintenance 80 x 0.03 = 3 g/day
Frequently asked questions
Do I have to load?
No. Skipping the load reaches the same muscle saturation in three to four weeks with less bloating and stomach upset.
Is monohydrate better than other forms?
Yes for value and evidence. Monohydrate is the most studied form and the alternatives cost more without proven advantages.
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.