Creatine Dosage Calculator
Creatine dosing is set by body weight, not guesswork. Enter your weight to see the standard loading phase of about 0.3 g per kg per day and the smaller daily maintenance dose that follows. The math updates instantly as you type.
Enter your details above and the result will appear here.
How to use
- Enter your body weight in kilograms.
- Read the loading dose (split into 4 servings) and the daily maintenance dose.
- Decide whether to load: a loading phase of 5 to 7 days fills muscles faster, but the plain maintenance dose reaches the same level in about 3 to 4 weeks.
- Take each serving with water, ideally around your workout, and keep your daily water intake steady.
Note
Loading uses 0.3 g per kg per day for 5 to 7 days; maintenance uses about 0.03 g per kg per day, which lands near the common 3 to 5 g dose. Loading is optional — maintenance alone reaches full saturation in about 3 to 4 weeks. This is a supplement estimate only. Estimate only — not medical advice.