CALCULATOR
Creatine Dose Calculator
Daily dose by bodyweight, loading phase or steady, and how long a tub lasts at your dose.
Creatine monohydrate. General guidance, not medical advice. Kidney condition? Ask your doctor first.
How to dose creatine monohydrate
Creatine monohydrate is the most-studied supplement in sports nutrition. It works by saturating muscle creatine stores, which supports short, high-intensity efforts. The dosing question is only about how fast you reach saturation.
A loading phase of roughly 0.3 g per kg of bodyweight per day, split into four doses for five to seven days, saturates stores in about a week. Taking a steady 3 to 5 g per day reaches the same saturation in three to four weeks. After that point the two approaches are identical, so loading buys speed and nothing else.
Plain monohydrate is the form with the evidence behind it. More expensive forms have not demonstrated meaningful advantages, which makes price per gram the sensible way to choose a product.
How creatine saturation works
then 3-5 g per day maintenance
Steady: 3-5 g per day from the start
full saturation in 3-4 weeks
Creatine works by raising the amount of phosphocreatine stored in muscle, which your body uses to regenerate energy during short, hard efforts. Stores are either saturated or they are not; once full, extra intake is simply excreted. That is why both routes end in exactly the same place and why the only real difference is how quickly you get there.
Loading versus steady dosing
| Factor | Loading phase | Steady 3-5 g |
|---|---|---|
| Time to saturation | 5-7 days | 3-4 weeks |
| Daily dose in phase 1 | About 20 g | 3-5 g |
| Stomach discomfort | More common | Rare |
| Powder used in month 1 | Higher | Lower |
| End result | Identical | Identical |
Daily dose by bodyweight
| Bodyweight | Maintenance dose | Loading dose | 500 g tub lasts |
|---|---|---|---|
| 55 kg | 3 g | 17 g | About 167 days |
| 70 kg | 5 g | 21 g | About 100 days |
| 85 kg | 5 g | 26 g | About 100 days |
| 100 kg | 5 g | 30 g | About 100 days |
Choosing a product
Creatine monohydrate is the form with the overwhelming majority of the research behind it. Alternative forms such as hydrochloride, ethyl ester and buffered versions cost more and have not demonstrated meaningful advantages in absorption or results. Since the molecule is identical between brands, price per gram is the sensible basis for choosing.
- Buy plain monohydrate rather than blends with added ingredients you did not choose.
- Micronised simply means finer particles, which mixes better. It is not a different compound.
- Third-party testing certifications matter if you compete in a tested sport.
- Take it daily, with any meal, on training and rest days alike. Timing has little effect.
- Expect a small increase in scale weight from intracellular water. That is the mechanism working, not fat gain.
Frequently asked questions
Do I need a creatine loading phase?
When should I take creatine?
Does creatine cause water weight gain?
Is creatine safe?
Sources
- Kreider RB et al. ISSN position stand: safety and efficacy of creatine supplementation. JISSN, 2017.
- Antonio J et al. Common questions and misconceptions about creatine supplementation. JISSN, 2021.
- Hultman E et al. Muscle creatine loading in men. Journal of Applied Physiology, 1996.
- National Institutes of Health, Office of Dietary Supplements. Nutrient fact sheets. ods.od.nih.gov
- NHS. Nutrition and health guidance. nhs.uk
- US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2025-2030. dietaryguidelines.gov
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General information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition.