Creatine Calculator

How much creatine should you take?

This creatine calculator gives you a daily dose based on your body weight, plus the optional loading protocol if you want faster results. Creatine monohydrate is the most researched sports supplement in existence — hundreds of studies show it increases strength, power output and lean mass gains from training.

How it works

The dosing follows the International Society of Sports Nutrition's position stand on creatine:

• Maintenance: 0.03–0.05 g per kg of body weight daily — for most people that's 3–5 g, the classic "5 g scoop a day". Muscles saturate fully in three to four weeks.
• Loading (optional): 0.3 g per kg daily, split into four doses, for 5–7 days — saturates stores in about a week, after which you drop to the maintenance dose. The end result is identical; loading just gets you there sooner.

Frequently asked questions

When should I take creatine?

Whenever you'll remember it. Timing has minimal effect — daily consistency is what saturates your muscles. Taking it with a meal can modestly improve uptake. If remembering is the hard part, creatine gummies travel better than a tub and a shaker.

Do I need to cycle creatine?

No. There's no evidence that cycling improves results or that continuous use downregulates anything. Long-term studies show daily use is safe in healthy people.

Will creatine make me bloated?

Creatine pulls water into your muscle cells — that's intracellular volume, not the puffy under-the-skin kind. Expect 1–2 kg of scale weight in the first weeks; it's water in the muscle, not fat.

Which form is best?

Creatine monohydrate. Fancier forms (HCL, buffered, ethyl ester) cost more and have never outperformed monohydrate in head-to-head research. Everything in our creatine range is monohydrate for exactly that reason.

References

1. Kreider RB, Kalman DS, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
2. Antonio J, Candow DG, et al. Common questions and misconceptions about creatine supplementation. J Int Soc Sports Nutr. 2021;18(1):13.

Related

• The complete creatine guide — myths, loading, and what to expect week by week
• Water Intake Calculator — hydration baseline while supplementing
• One-Rep Max Calculator — track the strength creatine helps build