Creatine Dose Calculator

Work out creatine dose instantly with clear inputs, formula shown and shareable results.

About Creatine Dose Calculator

Applies the standard weight-based creatine monohydrate protocol of 0.3 g/kg/day loading followed by 0.03 g/kg/day maintenance.

Formula

Creatine dosing

Loading = 0.3 g/kg/day for 5 to 7 days in divided doses; maintenance = 0.03 g/kg/day, or flat doses of 20 g and 3 to 5 g

Worked example

With the default values below, Creatine Dose Calculator returns Daily creatine dose of 24.00. Change any input above and every figure here is recalculated in your browser.

Inputs used

Weightaccepts 30–200 kg: 80 kg
Phaseone of Loading (0.3 g/kg/day), Maintenance (0.03 g/kg/day): Loading (0.3 g/kg/day)
Servings per dayaccepts 1–6: 4

Results

Daily creatine dose: 24.00 g
Dose per serving: 6.00 g
Common flat dose: 20.0 g/day
Days to muscle saturation: 6 days

Step by step

1Values used
2Creatine dosing
3Daily creatine dose= 24.00 g
4Dose per serving= 6.00 g
5Common flat dose= 20.0 g/day
6Days to muscle saturation= 6 days

Assumptions and limits

The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
Figures are rounded for display to 2 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.

Frequently Asked Questions

Is loading necessary?

No. Taking 3 to 5 g a day reaches the same saturation in about four weeks instead of one.

Does creatine cause water retention?

Intracellular water rises with muscle creatine, typically giving a 1 to 2 kg weight gain in the first week.