Creatine Dosage Calculator
Find your daily creatine monohydrate dose — loading-phase and maintenance amounts by body weight — plus how long a tub lasts and saturation timing.
Daily maintenance dose (g)
3.75
Breakdown
- Loading dose (g/day)
- 22.50
- Loading days
- 7
- Total grams to load
- 157.50
- Days to saturate without loading
- 28
- Protocol
- Load 22.5 g/day for 7 days, then 3.75 g/day forever after
- Days per tub
- 133
- Months per tub
- 4.39
- Monthly cost estimate
- $3.38
- Expected water gain (kg)
- 0.75
- Note
- light dose — fine for smaller bodies
Last updated:
FAQ
How much creatine should I take per day?
The evidence-backed maintenance dose is 3–5 g daily of creatine monohydrate, scaling to roughly 0.05 g per kg of body mass. Heavier athletes sit at the top of the range. Timing is irrelevant — muscle stores stay saturated as long as the daily dose is consistent.
Do I need a loading phase?
No — loading (0.3 g/kg/day, about 20 g split into 4 doses, for 5–7 days) saturates muscles in a week instead of 3–4 weeks. You get the same endpoint either way; loading just gets you there faster at the cost of more GI upset risk and faster tub consumption.
Is creatine safe for kidneys?
In healthy people, decades of research show no kidney harm at standard doses — the scare comes from elevated creatinine markers, which is normal breakdown product, not damage. Those with existing kidney disease should consult a doctor first. The 1–2% water-weight gain in the results is intracellular, not bloating.
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