Nutrition calculator
Creatine calculator
Work out your creatine monohydrate dose from body weight — loading or maintenance — with the timeline for each. Free, instant, no sign-up.
- Days 1 to 5–7: 24 g a day, split into four servings.
- From then on: 3 g a day, one serving, any time.
- Skipping the load: 3 g a day from day one reaches the same place in about 28 days.
Supplements are the small lever — the coach works on the training and eating that move the needle.
Loading vs maintenance
Both routes end in the same place: full muscle creatine stores. Loading gets there in about a week by taking a large dose split across the day; skipping it and taking a steady 3–5 g daily gets there in about four weeks. Loading is not required — it is a shortcut, and the larger doses are the ones most likely to cause the mild stomach upset some people report.
How this calculator works
The numbers follow the International Society of Sports Nutrition's position stand on creatine: 0.3 g per kilogram of body weight per day for 5 to 7 days to load, split into four servings, then about 0.03 g per kilogram per day to maintain. We hold the maintenance dose inside the 3–5 g per day window the research actually used, so a lighter body weight is not handed a dose below anything that was studied.
Practical notes
Creatine monohydrate is the form with by far the most research behind it, and the cheapest. Timing matters far less than consistency — daily intake is what keeps stores topped up, and a missed day is not a reset. Expect a small jump on the scale early on: that is water drawn into muscle, not fat. This page is general information, not medical advice; if you have a kidney condition, take medication, or are pregnant, talk to your doctor before starting a supplement.