Creatine Dosage Calculator
Loading Phase Protocol
Calculate creatine loading and maintenance doses
lbs
Supply Calculator
Calculate how long your creatine supply will last
grams
grams
$
Formula
Loading Dose = Body Weight (kg) x 0.3 g/day (split into 4 doses) | Maintenance = Body Weight (kg) x 0.03 g/day (min 3g)
Frequently Asked Questions
Do I need a creatine loading phase?
No, loading is optional. A loading phase (20g/day for 5-7 days) saturates muscles faster, but taking 3-5g daily reaches the same saturation level in about 3-4 weeks. Loading may cause temporary water retention and digestive discomfort.
How much creatine should I take daily?
The standard maintenance dose is 3-5g per day (or about 0.03g per kg of body weight). Research shows no additional benefit from higher doses once muscles are saturated. Larger individuals (over 200 lbs) may benefit from 5g daily.
When should I take creatine?
Timing is less important than consistency. Some research suggests a slight advantage to taking creatine post-workout with a protein/carb meal for better absorption. The most important factor is taking it daily. Creatine can be taken at any time of day.
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