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Creatine Dosage Calculator
Calculate your ideal creatine loading and maintenance dose based on body weight.
Your current body weight.
Select the unit for your body weight entry.
Loading saturates your muscles in 5-7 days instead of 3-4 weeks. Not required but speeds up results.
More experienced lifters with more muscle mass may benefit from slightly higher doses.
About This Tool
Creatine monohydrate is the most researched sports supplement in existence, shown to increase strength, power output, and muscle recovery. This creatine dosage calculator gives you personalized loading and maintenance doses based on your body weight so you get the full benefit without wasting money. Pair your creatine protocol with targets from our Protein & Macro Calculator for a complete supplement and nutrition plan.
How to Use
Enter your body weight, select your unit, choose whether to include a creatine loading phase, and select your training level. The calculator outputs your daily maintenance dose, optional loading protocol, monthly usage, and cost projection. Track your progress with our 1RM Calculator to see strength gains over time.
FAQ
Is the loading phase necessary?
The creatine loading phase is not required. It saturates your muscles in about 5-7 days instead of 3-4 weeks at the maintenance dose. According to the ISSN position stand, both approaches reach the same endpoint. Some people experience minor bloating during loading, which is another reason to skip it.
Will creatine cause water weight gain?
Yes, creatine pulls water into your muscle cells, typically adding 2-5 pounds in the first week or two. This is not fat — it is intracellular water that creates a more anabolic environment. Use our Body Fat Calculator to confirm your actual composition has not changed. The water is inside the muscle, making them look fuller rather than bloated.
Is creatine monohydrate better than other forms?
Creatine monohydrate is the gold standard used in the vast majority of research studies. Forms like creatine HCL and buffered creatine have not been shown to be more effective despite costing more. Monohydrate is the cheapest, most studied, and most proven form available.
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