Creatine Calculator

Loading & maintenance dose

Calculate your recommended creatine dose based on your bodyweight. Works the same for men and women.

kg

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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.