⥠Creatine Calculator
Your optimal daily creatine dose
How it works
Calculate your optimal creatine dosage based on your body weight. Get recommendations for both the loading phase (0.3g/kg for 5-7 days) and maintenance phase (3-5g/day). Learn whether loading is necessary and how to time your creatine intake.
Disclaimer: This calculator is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
Frequently Asked Questions
- Do I need to do a loading phase?
- No, loading is optional. Taking 3-5g/day without loading will fully saturate your muscles in about 3-4 weeks instead of 1 week. Loading (0.3g/kg for 5-7 days) just gets you there faster. Both approaches reach the same end result.
- Is creatine safe?
- Creatine monohydrate is one of the most studied supplements in history. Hundreds of studies confirm it's safe for long-term use in healthy adults. It does not damage kidneys in healthy individuals. Stay hydrated, as creatine increases water retention in muscles.