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Creatine Calculator

Your daily creatine dose by bodyweight — maintenance and optional loading, minus the myths.

Maintenance dose3 g/day0.03 g/kg — in practice, one 3–5 g scoop daily
Optional loading phase22 g/daySplit into 4 doses of ≈ 5 g, for 5–7 days only

Loading is optional — it fills your muscles a few days faster, but plain daily maintenance reaches the same level in about 3–4 weeks. Timing barely matters; consistency does. Take it with water and keep your normal hydration up. Creatine monohydrate is the studied, cheapest form — blends add cost, not evidence.

If you have kidney issues or any kidney-related condition, talk to a doctor before using creatine. Stop and get medical advice if you notice anything unusual after starting any supplement.

General information for healthy adults — not medical advice. If you have a medical condition, are on medication, or anything feels off, talk to a doctor before acting on numbers from any calculator.

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