Calculate creatine loading and maintenance doses by body weight.
Loading and maintenance-only protocols reach the same muscle saturation, differing only in how quickly. Splitting loading doses across the day reduces gastrointestinal discomfort. Because the end point is identical, loading is only worth doing when the timing matters, such as before a specific competition.
Creatine Loading
Loading is about 0.3 g per kg daily; maintenance about 0.03 g per kg daily
These figures are population-average estimates for training and recreational planning only and are not medical advice. Individual responses vary widely. Consult a qualified health professional before starting or significantly changing an exercise, supplement or nutrition programme, particularly if you have any medical condition. Creatine is among the most studied supplements but is not appropriate for everyone. Consult a healthcare professional before use, particularly if you have kidney disease or take other medication.
Loading is about 0.3 g per kg daily; maintenance about 0.03 g per kg daily Loading and maintenance-only protocols reach the same muscle saturation, differing only in how quickly. Splitting loading doses across the day reduces gastrointestinal discomfort.
Because the end point is identical, loading is only worth doing when the timing matters, such as before a specific competition.
This calculator takes 4 inputs: Body weight, Protocol, Loading duration, Doses per day during loading. The pre-filled defaults are a realistic starting point — replace them with figures from your own environment for a result you can act on.