Creatine Dosage Calculator
Calculate your creatine monohydrate loading and maintenance dose in grams, based on your body weight, using ISSN-backed dosing guidance.
Updated August 3, 2026
Medical Disclaimer: This tool provides general estimates for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional or registered dietitian before making significant changes to your diet, exercise, or health routine. Read our full Medical Disclaimer.
How This Is Calculated
Creatine monohydrate is one of the most well-researched supplements for increasing muscle creatine stores, supporting strength and high-intensity exercise performance. Dosing is based on your body weight and whether you choose a loading phase.
Step 1: Choose Loading or Maintenance-Only
A loading phase saturates your muscle creatine stores faster — in about 5–7 days instead of roughly 3–4 weeks — but it is optional. You can skip straight to a daily maintenance dose and reach the same saturation point more gradually.
Step 2: Calculate the Loading Dose
During loading, we use approximately 0.3g per kg of body weight per day, split into 4 equal doses across the day for 5–7 days to reduce digestive discomfort.
Loading dose (g/day) = Weight (kg) × 0.3, split into 4 doses
Step 3: Calculate the Maintenance Dose
For maintenance (whether after loading or as your only phase), we use 0.03–0.05g per kg of body weight per day, which commonly works out to about 3–5g/day for most adult bodyweights. We show both the flat ISSN range and your weight-adjusted number side by side.
Maintenance dose (g/day) = Weight (kg) × 0.03 to 0.05
Step 4: Convert to a Practical Scoop Measurement
Since most people measure creatine with the tub’s scoop rather than a gram scale, we also show an approximate teaspoon/scoop equivalent, using roughly 5g per rounded teaspoon as a practical reference.
A Note on Accuracy
These doses are based on published research for creatine monohydrate specifically — other forms (HCl, buffered, etc.) do not have the same evidentiary support and this dosing math should not be assumed to apply to them. Anyone with existing kidney disease should consult a doctor before supplementing with creatine.
Frequently Asked Questions
Do I Need to Do a Loading Phase?
No. A loading phase saturates your muscle creatine stores faster (about 5–7 days versus roughly 3–4 weeks), but it is not required. Skipping the loading phase and going straight to a daily maintenance dose reaches the same saturation point, just more gradually.
Why Is the Loading Dose Split Into Multiple Servings?
Splitting the daily loading dose into 4 smaller servings throughout the day helps minimize the digestive discomfort (like bloating) that can happen when taking a large amount of creatine all at once.
Does This Dosing Apply to Creatine HCl or Other Forms?
No. Creatine monohydrate is the form with the strongest and most extensive research support, and it's what this dosing is based on. Other forms like creatine HCl or buffered creatine are marketed with different dosing claims that are not backed by the same body of evidence, so this calculator's numbers should not be applied to them.
Is Creatine Safe for Long-Term Use?
For healthy adults, research supports long-term daily use at maintenance doses. However, anyone with existing kidney disease or other kidney concerns should talk to a doctor before starting creatine, since it increases creatinine levels through normal muscle metabolism.
Sources
International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine — Kreider et al., Journal of the International Society of Sports Nutrition, 14:18 (2017)