Creatine Dosing Calculator
Health & FitnessCalculate your recommended creatine loading and maintenance dose based on body weight.
Maintenance Daily Dose
Ongoing daily maintenance dose, scaled to body weight.
Loading Phase Daily Dose (optional, 5-7 days)
22.5
Optional higher dose for the first 5-7 days to saturate muscle creatine stores faster.
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Odeh Ahwal0people find this calculator helpful
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Frequently Asked Questions
Do I need to do a loading phase?
No — a loading phase (higher dose for 5-7 days) saturates muscle creatine stores faster, but simply taking the maintenance dose consistently every day will reach the same saturation point within about 3-4 weeks without it.
What is the most studied form of creatine?
Creatine monohydrate is by far the most researched and well-validated form, with a strong safety and efficacy track record — most other forms marketed as "superior" lack comparable evidence to support added cost.
Does creatine need to be cycled?
No — current research does not support the need to cycle creatine on and off; consistent daily use (including on rest days) is the standard recommendation for maintaining saturated muscle stores.
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