Creatine Calculator – Find Your Optimal Daily Dose
Calculate your optimal daily creatine dosage based on body weight.
💡 Did you know?
- Creatine is one of the most extensively researched supplements in sports science — over 1,000 peer-reviewed studies have examined its effects since the 1990s.
- About 95% of the body's creatine is stored in skeletal muscle; the other 5% is found in the brain, liver, and kidneys.
- Vegetarians and vegans have naturally lower muscle creatine stores because dietary creatine comes almost exclusively from meat and fish — making supplementation especially beneficial for them.
Creatine Dosing: Loading vs. Maintenance
Creatine monohydrate is one of the most extensively researched sports supplements, with strong evidence for improving power output, muscle mass, and exercise recovery. It works by increasing muscle phosphocreatine stores, enabling faster ATP regeneration during high-intensity exercise.
| Protocol | Daily Dose | Duration | Notes |
|---|---|---|---|
| Loading phase | 20 g (4 × 5g) | 5–7 days | Saturates muscle stores quickly |
| Maintenance | 3–5 g | Ongoing | After loading, or start here |
| No-load protocol | 3–5 g | 28 days to saturate | Slower but same end result |
| Body weight-based | 0.03–0.05 g/kg | Maintenance | ~2.7–4.5 g for 90 kg athlete |
Research shows loading produces full muscle saturation in 5–7 days vs. 28 days without loading — both achieve the same end state. Creatine monohydrate is the best-evidenced form; creatine HCl, ethyl ester, and other variants lack comparable support. Side effects: water retention of 0.5–1.5 kg in the first week; rare GI issues with loading doses taken at once (split into 4–5g doses).
How much creatine should I take per day?
The evidence-based maintenance dose is 3–5 g/day of creatine monohydrate. Body weight-based recommendation: 0.03–0.05 g/kg/day. For a 80 kg athlete, 3–4 g/day is sufficient.
When should I take creatine?
Timing appears less important than consistency. Post-workout may have a slight edge according to some studies, but total daily intake matters most. Take it with water or a carbohydrate-containing meal for optimal absorption.
Is creatine safe for long-term use?
Creatine is one of the most-studied supplements in history, with decades of data showing no adverse effects in healthy individuals. Studies up to 5+ years find no negative impact on kidney or liver function in people without pre-existing conditions.