Creatine dosage calculator
HealthEstimate daily creatine maintenance dose, optional loading phase and monthly total.
Your results
Calculate your daily creatine dose and optional loading phase.
How doses are calculated
Maintenance is around 3 to 5 g per day depending on body weight. Loading uses either 0.3 g per kilogram or a fixed 20 g per day for one week.
Is loading necessary?
No. Loading saturates muscles faster (about a week versus three to four weeks) but the long-term result is the same. Skip it if you prefer simplicity.
Frequently asked questions
Answers to the most common questions about this tool.
How is this result calculated?
It uses the method and inputs described on this page to provide an informational estimate.
How accurate is the result?
It is an estimate and should be interpreted as a guide, not an exact measurement.
When should I seek professional advice?
Seek qualified advice for symptoms, pregnancy, illness, medication use, or clinical decisions.
What information do I need to enter?
Enter current, accurate details and select the correct units before calculating.
What can affect this estimate?
Individual factors such as health, activity, body composition, and measurement technique can affect it.
Sources and methodology
Methodology: Creatine dose
Calculates a 0.3 g/kg or 20 g loading dose for 7 days and 3 or 5 g maintenance by weight.
Weight-band maintenance dosing is a ToolsRL simplification.
Last reviewed
July 15, 2026