Creatine Dosage Calculator
The Creatine Dosage Calculator estimates your daily creatine needs in grams based on body weight, goals, and activity level. This tool helps athletes and fitness enthusiasts optimize supplementation for better muscle growth and performance. Whether you are starting a loading phase, finding your maintenance dose, or supporting general health, this calculator provides personalized, science-backed guidance.
How Creatine Dosage Is Calculated
Creatine dosage is calculated by first converting your body weight into kilograms, then applying a specific multiplier based on your fitness goals and activity level. This method determines two distinct phases: a short loading phase to saturate muscles quickly, and a long-term maintenance phase to keep levels high.
Loading Dose = 0.3g/kg × Weight | Maintenance Dose = 0.03g/kg × Weight
Where:
- Weight is in kilograms (kg)
- Multiplier adjusts based on your goal and activity level
We use the standard scientific formula of 0.3 grams per kilogram for loading and 0.03 grams per kilogram for maintenance. Your activity level adjusts this amount, ensuring high-intensity athletes get slightly more than those with lower activity needs. This calculation follows International Society of Sports Nutrition (ISSN) guidelines to provide safe and effective results.
What Your Creatine Dosage Means
Your result provides the exact grams of creatine needed to reach muscle saturation and maintain it. Understanding these numbers helps you plan your intake effectively.
Muscle Growth goals usually require the highest dosage, often splitting a 20-25g loading dose into 4 daily servings to build mass. Athletic Performance focuses on consistent daily intake, typically 3-5g, to support repeated sprints and bursts of energy. General Health goals require the least amount, often skipping the loading phase and taking 2-3g daily for cognitive support.
Important
You must increase your water intake while taking creatine to help your body process it efficiently and minimize potential side effects like cramping.
This calculator is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before starting any new supplement regimen.
Recalculate your dosage if your body weight changes by more than 10% to ensure you are taking the optimal amount.