Creatine Dosage Calculator
Work out your daily creatine dosage by body weight for the loading and maintenance phases.
This calculator runs entirely in your browser. Nothing you enter is uploaded.
How to use this tool
Enter your body weight and pick whether that number is in kilograms or pounds. Choose how many doses you want to split your loading amount into during the day, then press Calculate dosage. The tool shows your total grams of creatine for the loading phase, how much to take in each dose, and your daily grams for the longer maintenance phase. You can copy the result to keep with your supplement notes.
How the calculation works
Per dose = loading dose per day / number of daily doses
Maintenance dose/day = 0.03 g x body weight in kg
Creatine dosing in research is usually tied to body weight. A common loading protocol gives about 0.3 grams of creatine monohydrate per kilogram of body weight each day for five to seven days, split into several smaller doses so it is easier on the stomach. After that, a maintenance dose of roughly 0.03 grams per kilogram per day keeps your muscle creatine stores topped up. Many people simply use a flat 3 to 5 grams per day for maintenance, which is why this tool also shows that common range alongside the weight-based number. If you enter pounds, the tool first converts to kilograms by dividing by 2.2046.
A real example
Say you weigh 80 kg and want to split your loading dose into 4 servings. Your loading amount is 0.3 x 80 = 24 grams per day, which is 6 grams per dose taken across the day for about a week. Your maintenance dose is 0.03 x 80 = 2.4 grams per day, though most people in this weight range round up to the simple 3 to 5 gram daily scoop for convenience.
Is the loading phase necessary?
Loading is optional. It fills your muscle creatine stores faster, often within about a week. If you skip loading and just take 3 to 5 grams a day, your stores still reach the same level, it simply takes around three to four weeks instead.
Note: This calculator gives general estimates for educational use only. It is not medical advice. Talk to a doctor or registered dietitian before starting any supplement, especially if you have kidney concerns, are pregnant, or take medication.
Common questions
What does this creatine loading calculator do?
It estimates your daily creatine dosage by body weight for two phases: a higher loading amount for the first five to seven days, and a lower ongoing maintenance amount. It also splits the loading total into the number of doses you choose.
How much water should I drink with creatine?
Creatine pulls water into your muscles, so staying well hydrated matters. Most people aim for their normal daily water intake plus a glass with each dose. There is no exact formula, just do not let yourself get thirsty.
Can I just take a flat 5 grams a day instead?
Yes. A flat 3 to 5 grams per day is the simplest maintenance approach and works well for most adults. The weight-based maintenance number this tool shows is just a more tailored version of the same idea.
Does it matter what time I take creatine?
Timing has only a small effect. Consistency day to day matters far more than the exact hour. During loading, spreading doses across the day mainly helps reduce any stomach discomfort.
Is creatine monohydrate the form these numbers assume?
Yes. The dosing here is based on creatine monohydrate, the most studied and widely used form. Other forms may suggest different amounts, so follow their label instead of this tool.