Creatine Dose Calculator
Enter your body weight to get a daily creatine monohydrate dose and an optional loading plan, based on the International Society of Sports Nutrition position stand.
Daily maintenance dose
3 g
Creatine monohydrate, every day including rest days. Saturates muscle in about 3–4 weeks.
Optional loading phase
23 g/day
For 5–7 days, split into 4 doses of about 6 g, then switch to 3 g/day.
Want the reasoning behind these numbers? Read how much creatine per day.
Sources
Free tool for education only. It doesn't replace advice from your doctor or pharmacist.