Creatine Loading Calculator
Instantly calculate your optimal creatine loading phase and maintenance dose in grams, based on your body weight and preferred protocol.
Calculate Your Creatine Dose
Enter your body weight and choose a loading protocol below to get an instant, personalised breakdown of your daily creatine doses.
Dose Calculator
Enter your details to see your recommended dosing
Loading saturates muscles faster; skipping it takes 3-4 weeks instead
Splitting doses reduces the chance of stomach discomfort
Your Recommended Dosing
Calculated from your body weight and protocol
Creatine Dosing Reference Chart
Standard dosing guidelines based on published research into creatine monohydrate supplementation. Use this to verify your personalised results above.
| Phase | Dose | Duration | Notes |
|---|---|---|---|
| Standard Loading | 0.3 g/kg/day | 5-7 days | Split into 4 doses across the day |
| Conservative Loading | 0.25 g/kg/day | 5-7 days | Gentler on digestion, slightly slower saturation |
| Maintenance | 0.03 g/kg/day | Ongoing | Usually 3-5g, taken once daily |
| No-Loading Maintenance | 3-5 g/day | Ongoing (28+ days to saturate) | Same end result, slower to take effect |
Creatine Loading FAQ
Everything you need to know about dosing creatine correctly for your loading and maintenance phases.
The standard creatine loading protocol is 0.3 grams per kilogram of body weight per day, typically split into 4 equal doses, for 5 to 7 days. For a 75kg person, this works out to roughly 22.5 grams per day.
No, loading is optional. Taking a flat maintenance dose of 3 to 5 grams per day will saturate your muscle creatine stores just as effectively, it simply takes around 3 to 4 weeks instead of 5 to 7 days.
The typical maintenance dose is 0.03 grams per kilogram of body weight per day, which usually falls between 3 and 5 grams for most adults. This dose is taken once daily to keep muscle creatine stores fully saturated.
During the loading phase, splitting the total daily dose into 4 smaller servings helps reduce the risk of stomach discomfort. During the maintenance phase, a single daily dose is generally sufficient and just as effective.