Creatine Calculator
Calculate your optimal creatine dosage based on body weight. Supports maintenance and loading phase recommendations.
Embed this tool2.1 g
Daily Dose
Ongoing
Duration
Tip: Take daily, any time of day.
Advertisement
Ad
About Creatine Supplementation
Creatine monohydrate is the most studied and cost-effective sports supplement available. It is found naturally in red meat and fish, but supplementation allows you to reach optimal muscle saturation levels that are difficult to achieve through diet alone.
How Much to Take
- Maintenance: 0.03g per kg of body weight daily (typically 3-5g)
- Loading: 0.3g per kg of body weight daily, split into 4-5 doses (typically 20-25g)
- After loading: Switch to maintenance dose indefinitely
Frequently Asked Questions
Creatine is a naturally occurring compound found in muscle cells. It helps your muscles produce energy during heavy lifting or high-intensity exercise. Supplementing with creatine increases your phosphocreatine stores, which aids in ATP regeneration.