Creatine dosage calculator
Enter your weight and age to get your daily creatine dose.
Creatine dosage calculator
Work out your daily creatine monohydrate dose from your body weight in kilograms or pounds. Creatine supports strength, power and muscle recovery, and the effective dose scales with how much you weigh.
Loading vs maintenance
The simplest approach is a steady maintenance dose of ~0.03 g/kg per day (about 3–5 g for most adults), taken every day. An optional loading phase of ~0.3 g/kg per day split into 4 servings for 5–7 days saturates your muscles faster; after that you drop to maintenance. Example: an 80 kg person ≈ 24 g/day loading (4 × 6 g), then ~3 g/day.
Does age matter?
Dosing is driven by body weight, not age. Age is used here as a safety check: creatine is not generally recommended under 18 without medical supervision, while older adults may benefit for muscle and bone maintenance alongside resistance training.
Evidence and studies
The doses here follow the ISSN position stand on creatine (Kreider et al., 2017), which reports a loading protocol of ~0.3 g/kg/day for 5–7 days and 3–5 g/day (~0.03 g/kg/day) for maintenance. On whether loading is needed and how different ages respond, see Antonio et al. (2021), common questions about creatine.
Frequently asked questions
Do I need to load? No — loading only fills your stores faster. Maintenance alone reaches the same level in 3–4 weeks.
When should I take it? Timing matters little; pick a consistent daily time. Creatine monohydrate is the most studied form.
This is general information, not medical advice.