Creatine Dosage Calculator – Loading & Maintenance
Calculate optimal creatine dosage based on your body weight
How to Use
- Enter your body weight in kilograms or pounds
- Select your supplementation phase (loading or maintenance)
- Click calculate to see your personalized dosage
- Follow the recommended serving schedule for best results
What is Creatine?
Creatine monohydrate is one of the most researched and effective supplements for improving exercise performance, increasing muscle mass, and enhancing recovery. It works by increasing phosphocreatine stores in muscles, which helps produce more ATP (energy) during high-intensity exercise.
Creatine is naturally produced in the body and found in foods like red meat and fish, but supplementation can significantly increase muscle creatine levels beyond what diet alone can achieve.
Loading vs. Maintenance Phases
There are two common approaches to creatine supplementation:
| Phase | Dosage | Duration | Purpose |
|---|---|---|---|
| Loading Phase | 0.3g/kg body weight (≈20-25g/day) | 5-7 days | Rapidly saturate muscle creatine stores |
| Maintenance Phase | 3-5g/day (0.03g/kg) | Ongoing | Maintain elevated creatine levels |
The loading phase is optional. You can skip it and go straight to maintenance dosing, but it will take 3-4 weeks to achieve full saturation instead of 5-7 days.
Benefits of Creatine Supplementation
- Increased strength and power output during resistance training
- Enhanced muscle mass and lean body mass gains
- Improved performance in high-intensity, short-duration activities
- Faster recovery between training sessions
- Increased muscle cell hydration and protein synthesis
- Potential cognitive benefits and brain health support
- Safe and well-tolerated with minimal side effects
How to Take Creatine
For best results, follow these guidelines:
- Mix creatine powder with water, juice, or a protein shake
- Take with meals or post-workout to enhance absorption
- Drink 8-10 glasses of water daily to prevent dehydration
- Be consistent – take your dose every day, even on rest days
- Timing matters less than consistency, though post-workout is ideal
- No need to cycle – continuous use is safe and effective
- Store in a cool, dry place away from moisture
Frequently Asked Questions
- Is the loading phase necessary?
- No, the loading phase is optional. It helps you reach peak muscle creatine saturation in 5-7 days instead of 3-4 weeks with maintenance dosing alone. Both methods achieve the same end result; loading just gets you there faster.
- When is the best time to take creatine?
- While timing is less critical than consistency, research suggests taking creatine post-workout with a meal may optimize absorption. The most important factor is taking it daily to maintain elevated muscle creatine levels.
- Will creatine cause water retention or bloating?
- Creatine increases water content inside muscle cells (intracellular), which is beneficial for muscle function and growth. This is different from subcutaneous water retention (bloating). Most people don't experience noticeable bloating, especially during the maintenance phase.
- How long does it take to see results from creatine?
- With a loading phase, you may notice increased strength and performance within 5-7 days. Without loading, it typically takes 3-4 weeks. Muscle mass gains become more apparent over 8-12 weeks when combined with proper training and nutrition.