Creatine Dosage Calculator
Loading and maintenance creatine dose by body weight.
Enter your values
Enter the body weight in kg.
Choose one of: Yes, No, start at maintenance.
Results update instantly as you type — no submit needed. Your values are remembered on this device, and the shareable link reopens the calculator with exactly these numbers.
- Daily maintenance dose
- 2.3 g/day
- Loading phase dose (5-7 days)
- 22.5 g/day, split into 4 doses
- Standard flat dose alternative
- 5 g/day works for most people without loading
Quick answer
A typical maintenance dose is about 0.03g per kg of bodyweight per day, with an optional higher loading phase for the first week.
maintenance = weight(kg) x 0.03 g/day; loading = weight(kg) x 0.3 g/day for 5-7 days
At a glance
| What it does | Loading and maintenance creatine dose by body weight. |
|---|---|
| Category | Fitness |
| Inputs needed | Body weight, Use a loading phase? |
| Main output | Daily maintenance dose |
| Formula | maintenance = weight(kg) x 0.03 g/day; loading = weight(kg) x 0.3 g/day for 5-7 days |
| Cost | Free — no sign-up, no download |
How to use the Creatine Dosage Calculator
- 1Enter your body weight.
- 2Choose whether to do a loading phase (faster saturation) or start straight at maintenance (slower but simpler).
- 3Take the maintenance dose daily, ideally with a meal, for ongoing benefit.
Inputs explained
- Body weight(kg)
- Enter the body weight in kg.
- Use a loading phase?
- Choose one of: Yes, No, start at maintenance.
Worked example
Using the values the calculator loads with:
Inputs
- Body weight75 kg
- Use a loading phase?Yes
Results
- Daily maintenance dose2.3 g/day
- Loading phase dose (5-7 days)22.5 g/day, split into 4 doses
- Standard flat dose alternative5 g/day works for most people without loading
Frequently asked questions
Is loading necessary?
No — a flat 3-5g daily dose reaches full muscle saturation in about 3-4 weeks without a loading phase.
Does creatine need to be cycled?
Most research shows no need to cycle off creatine; consistent daily use is effective and safe long-term.
What do I need to enter into the Creatine Dosage Calculator?
Just 2 values: body weight, use a loading phase?. Every field starts with a realistic example, so you can change one number at a time and watch the result update instantly.
How does the Creatine Dosage Calculator work out the answer?
A typical maintenance dose is about 0.03g per kg of bodyweight per day, with an optional higher loading phase for the first week. It applies the formula maintenance = weight(kg) x 0.03 g/day; loading = weight(kg) x 0.3 g/day for 5-7 days and shows the working so you can check each step by hand.
Is the Creatine Dosage Calculator free, and do I need an account?
It is completely free with no sign-up, no download and no usage limit. Everything is calculated in your browser, so the numbers you type never leave your device.
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.