Creatine Calculator
Loading & maintenance dose
Calculate your recommended creatine dose based on your bodyweight. Works the same for men and women.
Other Calculators
Understanding Creatine
What is creatine?
Creatine is one of the most researched sports supplements. It's a naturally occurring compound stored in your muscles and used for short bursts of high-intensity activity. Supplementing increases muscle creatine stores, which can improve strength, power output, and recovery.
The Formulas
Loading Phase
Dose = bodyweight (kg) × 0.3
Take for 5–7 days to rapidly saturate muscle stores
Maintenance Phase
Dose = bodyweight (kg) × 0.04
Taken daily to maintain elevated muscle creatine levels
Tips for taking creatine
- •Timing: Any time of day works. Consistency matters more than timing.
- •Form: Creatine monohydrate is the gold standard — well-studied, effective, and affordable.
- •Hydration: Drink plenty of water, especially during the loading phase.
- •Some people are non-responders — if you don't notice effects after 4 weeks, creatine may not work for you.