What is the Creatine Dosage Calculator?
This tool estimates how much creatine monohydrate to take based on your body weight. It uses two widely cited research-based rates: a loading dose of 0.3 g/kg/day for the first 5-7 days to rapidly saturate your muscle creatine stores, and a maintenance dose of 0.03 g/kg/day thereafter to keep those stores topped up.
How to use it
Enter your body weight and choose kilograms or pounds. The calculator converts pounds to kilograms (\(1\,\text{lb} = 0.45359237\,\text{kg}\)) and returns your daily loading dose, a suggested per-serving amount when splitting the loading dose into four servings a day, and your ongoing maintenance dose.
The formula explained
Loading and maintenance both scale linearly with body weight.
$$\text{Loading} = 0.3 \times \text{kg} \;\text{g/day}$$gives a larger short-term dose;
$$\text{Maintenance} = 0.03 \times \text{kg} \;\text{g/day}$$is one-tenth of that. Splitting the loading phase into 4 smaller doses across the day can reduce stomach discomfort.
Worked example
For a 176 lb person:
$$176 \times 0.45359237 \approx 79.83 \;\text{kg}$$Loading:
$$\text{Loading} = 0.3 \times 79.83 \approx 23.95 \;\text{g/day}$$(about \(5.99\,\text{g}\), four times daily). Maintenance:
$$\text{Maintenance} = 0.03 \times 79.83 \approx 2.39 \;\text{g/day}$$FAQ
Do I have to do a loading phase? No. Skipping it and taking only the maintenance dose still saturates stores within about 3-4 weeks.
How much is a typical maintenance dose? Many people use a flat 3-5 g/day, which this calculator approximates by body weight.
Is this medical advice? No. This is general information; consult a healthcare professional, especially if you have kidney concerns.
