Creatine Dosage Calculator
Calculate the right creatine monohydrate dose for your body weight. This calculator shows both the loading phase dose (for rapid saturation) and the daily maintenance dose, along with recommended additional water intake to support creatine supplementation.
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How It Works
Creatine dosing is based on body weight. The loading phase uses 0.3g per kilogram of body weight per day, split into 4 doses, for 5-7 days to rapidly saturate muscle creatine stores. After loading, the maintenance dose is 0.03g per kilogram per day (typically 3-5g). For every 5g of creatine, an additional 500mL of water is recommended to support hydration and kidney function.
Quick Reference
| Body Weight (kg) | Loading Dose (g/day) | Per Serve (4x/day) | Maintenance (g/day) | Extra Water (mL/day) |
|---|---|---|---|---|
| 50 | 15 | 3.8 | 3 | 300 |
| 55 | 16.5 | 4.1 | 3 | 300 |
| 60 | 18 | 4.5 | 3 | 300 |
| 65 | 19.5 | 4.9 | 3 | 300 |
| 70 | 21 | 5.3 | 3 | 300 |
| 75 | 22.5 | 5.6 | 3.8 | 375 |
| 80 | 24 | 6 | 4 | 400 |
| 85 | 25.5 | 6.4 | 4.3 | 425 |
| 90 | 27 | 6.8 | 4.5 | 450 |
| 95 | 28.5 | 7.1 | 4.8 | 475 |
| 100 | 30 | 7.5 | 5 | 500 |
| 110 | 33 | 8.3 | 5 | 500 |
Loading phase: 0.3g/kg/day for 5-7 days split into 4 doses. Maintenance: 0.03g/kg/day (clamped to 3-5g). Extra water: 500mL per 5g creatine.
Frequently Asked Questions
- Do I need a creatine loading phase?
- A loading phase is optional. It saturates muscle creatine stores in 5-7 days instead of 3-4 weeks. If you skip loading and take only the maintenance dose (3-5g/day), you will reach the same saturation level — it just takes longer. Both approaches are equally effective long-term.
- Is creatine safe?
- Creatine monohydrate is one of the most studied supplements in sports nutrition. Hundreds of studies confirm it is safe for healthy adults when used at recommended doses. The International Society of Sports Nutrition considers it safe and effective. Stay well hydrated and consult your doctor if you have kidney concerns.
- When should I take creatine?
- Timing is less important than consistency. Take creatine at any time of day, with or without food. Some research suggests post-workout may be slightly more effective for muscle uptake, but the difference is small. The key is taking it every day.
- Does creatine cause weight gain?
- Creatine causes an initial weight gain of 1-2kg due to increased water retention in muscles. This is not fat gain. Over time, creatine supports greater muscle growth and strength, which can increase lean body mass. If your goal is fat loss, creatine can still be beneficial as it helps maintain muscle during a calorie deficit.
Creatine Dosing Formulas
- 0.3g/kg
- = loading phase dose per kg of body weight per day
- 0.03g/kg
- = maintenance phase dose per kg of body weight per day
- 4 serves
- = loading dose is split into 4 equal serves throughout the day
- 5-7 days
- = duration of the loading phase
- 500mL/5g
- = additional water per 5g creatine to support hydration
If you skip the loading phase, take only the maintenance dose from day one. Muscle creatine stores will fully saturate in 3-4 weeks instead of 5-7 days.
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Disclaimer
This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.