Creatine dosage planner for loading and maintenance
Calculate creatine dose
Creatine dosing guide, timing, mixing, safety and results
This creatine dosage planner converts your body weight into practical daily grams for creatine monohydrate. You can follow a classic loading phase to saturate muscle stores quickly, or skip loading and use a steady daily intake that reaches the same endpoint a bit later. The calculator presents grams per day and easy split doses so you can spread intake across meals, which often improves comfort and adherence.
Two well-supported patterns exist. With loading, most adults use around 0.3 grams per kilogram per day for three to seven days, split into several servings. After that front-end phase, you drop to a maintenance intake near 0.03 grams per kilogram per day. Without loading, a steady daily dose fills stores over a few weeks; many users choose three to five grams once per day for simplicity. The calculator scales both approaches to your weight and rounds to half-gram steps to match common scoops.
Timing is flexible. If digestion is sensitive, mix creatine into a meal or a shake that includes carbohydrate and fluids; this can help comfort and may support uptake alongside regular training nutrition. Hydration matters—creatine draws water into muscle, so pair each serving with a glass of water and keep daily fluid intake consistent, especially in hot weather or during high-volume sessions.
Most evidence focuses on creatine monohydrate because it is stable, affordable and effective. Newer forms typically do not outperform monohydrate in head-to-head tests. Micronized powders can disperse better in water, which some people find easier to drink. Dissolve in warm water for quicker mixing, then top with cold. If you prefer capsules, match the total grams per day from your plan; capsules are just a different delivery format.
Creatine supports high-intensity performance and lean mass gains when combined with progressive resistance training. Benefits tend to appear as improved training quality—extra reps or sustained power—rather than a single dramatic change. Track progress with a simple log: lifts, reps, body weight and waist or hip measurements. Small improvements compounded over months usually deliver the biggest payoff.
Practical tips: use consistent scoop sizes, store the tub dry and sealed, and set a habit trigger—after breakfast or post-workout—to avoid missed days. If you stop for a while, you can resume your previous routine; there is no need to cycle unless advised by a clinician. For travel, pre-portion servings in a small container and keep drinking water steady across time zones.
Safety notes: creatine is one of the most studied sports supplements. Healthy adults typically tolerate recommended doses well. Mild weight gain from greater muscle water is common and expected. For anyone with kidney disease, a history of renal issues, or those taking medications that affect kidney function, consult a healthcare professional before use. Always follow your product label and local regulations.
Search-friendly topics for deeper learning include creatine monohydrate dosage, creatine loading schedule, maintenance grams per day, mixing creatine with carbs, hydration for lifters, strength training progression, supplement timing strategies and evidence-based sports nutrition. Aim for consistent training, enough dietary protein and adequate sleep—creatine works best inside that bigger system.
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Creatine calculator FAQs
Do I have to load creatine?
No. Loading saturates faster but is optional. A steady daily intake reaches similar levels in a few weeks.
When should I take creatine?
Any time that fits your routine. Many people pair it with a meal or a post-workout shake for convenience.
Is more than five grams per day better?
After saturation, higher daily amounts usually do not add benefit for healthy adults; stick to your weight-based maintenance.
Which creatine type should I buy?
Creatine monohydrate has the strongest evidence and is typically the best value. Micronized powders just mix more easily.