Creatine dosage calculator.
This creatine dosage calculator turns your body weight into an optional loading-phase dose, a daily maintenance dose, and the number of days until your muscles are fully saturated. You can also use it as a creatine intake calculator: the daily maintenance figure is your recommended daily creatine intake, sized from your body weight and held inside the well-supported 3 to 5 gram band. It works in pounds or kilograms and stays inside the doses the research actually supports - 3 to 5 grams a day for most people.
By Markus Evers Updated August 17, 2026 Method: Bodyweight loading + 3-5 g/day maintenance
Sources
- Kreider RB et al. (2017), Journal of the International Society of Sports Nutrition (ISSN position stand)
- Hultman E et al. (1996), Journal of Applied Physiology
the short answer
Take 3 to 5 grams of creatine monohydrate per day; 5 grams is the most-studied dose. You can saturate faster with an optional loading phase of about 0.3 g/kg per day (roughly 20 grams in four servings) for 5 to 7 days, or skip loading and get there in 3 to 4 weeks. The calculator sizes both from your weight.
Daily maintenance dose
3 g / day
Take it every day, timing does not matter much
- Loading dose
- Not used
- Days to full saturation
- 3 to 4 weeks
- Weight used
- 79.8 kg
Creatine monohydrate. A starting point, not medical advice - adjust with your clinician if needed.
how much creatine should you take
Take 3 to 5 grams of creatine monohydrate per day for maintenance - 5 grams is the most-studied dose. An optional loading phase of about 0.3 grams per kilogram of body weight per day, split into four servings for 5 to 7 days, saturates your muscles in under a week. Skip loading and the same steady 3 to 5 grams a day gets you there in about 3 to 4 weeks. A 90 kg (198 lb) lifter who loads takes roughly 27 grams a day for the first week.
How the creatine dosage calculator is calculated.
The calculator first converts your body weight to kilograms (kg = lb / 2.20462), then applies two well-established rates. The loading dose uses about 0.3 g/kg per day - so a 80 kg person lands near 24 grams - which it splits into four servings across the day for 5 to 7 days to keep each dose easy on the stomach.
The maintenance dose scales gently with body weight (around 0.03 g/kg per day) but is held inside the research-backed 3 to 5 gram band, so lighter clients see about 3 grams and larger, more muscular athletes see 5. That is the amount that keeps your muscle creatine stores topped up once they are full.
The days to saturation figure reflects the same evidence: loading fills the muscle in roughly 5 to 7 days, while going straight to the daily dose reaches the identical saturated level in about 3 to 4 weeks. Creatine is a support to a good program, not a replacement for it - our honest guide on creatine for clients covers the evidence and how to frame it.
How much creatine per day for your body weight?
3 to 5 grams a day at any body weight, with heavier or more muscular people at the top of that band; a 90 kg man takes 5 g. Without a loading phase that is the whole answer, and full saturation arrives in about three to four weeks. With a loading phase, about 0.3 g per kg for 5 to 7 days: 24 g a day at 80 kg, split into four servings, then drop to the maintenance dose.
The table applies this calculator's two rates to common body weights so the question can be answered without the widget. Nothing here changes with training goal or sex; creatine monohydrate is dosed by body mass alone.
| Body weight | Loading dose per day (5 to 7 days) | Daily maintenance dose |
|---|---|---|
| 50 kg (110 lb) | 15 g (4 x 4 g) | 3 to 5 g |
| 60 kg (132 lb) | 18 g (4 x 4 g) | 3 to 5 g |
| 70 kg (154 lb) | 21 g (4 x 5 g) | 3 to 5 g |
| 80 kg (176 lb) | 24 g (4 x 6 g) | 4 to 5 g |
| 90 kg (198 lb) | 27 g (4 x 7 g) | 4 to 5 g |
| 100 kg (220 lb) | 30 g (4 x 8 g) | 5 g |
| 110 kg (243 lb) | 33 g (4 x 8 g) | 5 g |
Dose ranges follow the method note above (about 0.3 g/kg loading, 3 to 5 g daily maintenance). Anyone with kidney disease or on medication should check with a doctor before supplementing.
How coaches use a creatine dosage calculator.
Creatine is one of the most-asked client questions, so a coach usually answers the same thing dozens of times: how much, do I need to load, and when will I feel it. Dropping in a client's body weight gives a defensible answer in seconds, and the loading-versus-skip toggle lets you show the trade-off - faster saturation versus a gentler start - instead of just picking for them.
It also heads off the water-weight surprise. Because creatine pulls a little water into the muscle, a client can gain 1 to 2 kg in the first weeks, and a client who was not warned reads that as failure. Setting the expectation up front, alongside their protein and calorie targets, keeps the scale in context. A public tool like this doubles as a simple lead magnet: a prospect gets a genuinely useful answer, and the coaching conversation starts from there.
Turn the dose into the client message
Paste the doses the calculator shows and the client's loading choice and the model writes the 80-word message in your voice with the dose, the timing, the week-one scale expectation and the stop-and-ask line; the numbers stay as calculated. The evidence is in the method note above; the scope line is on the legal requirements page.
Turn the dose into the client message
When to use it: When a client asks about creatine and you have run the numbers.
What to paste in: The loading and maintenance doses, the client's choice, a client ID, one of your own messages.
This creatine dosage calculator gives a client of [WEIGHT] kg a loading dose of [LOAD] g a day for [DAYS] days and a maintenance dose of [MAINT] g a day (or [MAINT] g a day from the start without loading). Write the 80-word message to the client in my voice that gives the dose they chose ([LOADING / NO LOADING]), when to take it, what to expect on the scale in week one, and the one thing that would make them stop and ask me. Write like me: [PASTE ONE OF YOUR OWN MESSAGES]. Do not change the calculator's numbers; do not add medical advice; if anything needed is missing, ask me before assuming. Client ID [ID], no name.
Answer the supplement questions once - inside the plan.
A calculator gives one number. Coachway lets coaches set nutrition targets on each client's plan, attach them to a meal planner with 1,100+ recipes, and keep supplement and habit notes in the same branded app the client already checks in with - so the creatine chat lives beside the plan it supports, not in a lost message thread. It is the operating system for online fitness and nutrition coaches.
Frequently asked questions.
How much creatine should I take per day?
For daily maintenance, 3 to 5 grams of creatine monohydrate per day is the standard, evidence-based dose for most people. Five grams is the most-studied amount, and larger or highly muscular athletes sit at the top of that range. This calculator scales the maintenance dose gently with body weight but keeps it inside the well-supported 3 to 5 gram band.
How does this creatine dosage calculator work?
The creatine dosage calculator takes your body weight, converts pounds to kilograms internally (kg = lb / 2.20462), then applies two evidence-based rates. A loading dose uses about 0.3 g/kg per day split into four servings, and the maintenance dose scales around 0.03 g/kg per day but stays within the standard 3 to 5 gram range. It also shows how many days it takes to fully saturate your muscles for the path you pick.
Do I need a loading phase?
No, loading is optional. A loading phase - roughly 0.3 g/kg per day (about 20 grams split into four doses) for 5 to 7 days - saturates your muscles faster, in under a week. Skipping it and taking 3 to 5 grams daily reaches the same saturation in about 3 to 4 weeks, with less risk of bloating or stomach upset. The end state is identical either way.
How long does creatine take to work?
It depends on whether you load. With a loading phase of about 20 grams a day for 5 to 7 days, your muscles reach full creatine saturation in roughly a week. Taking a steady 3 to 5 grams a day without loading gets you to the same fully saturated level in about 3 to 4 weeks. After that point the benefit is maintained by the daily dose.
Does creatine cause water weight?
A small amount, yes. Creatine draws water into the muscle cell, so many people see the scale rise by 1 to 2 kg (2 to 4 lb) in the first couple of weeks. That is intracellular water inside the muscle, not fat and not bloat under the skin. For clients chasing a scale number, it is worth explaining up front so an early, harmless bump does not read as a setback.
When is the best time to take creatine?
Timing matters far less than consistency. Because creatine works by keeping your muscles saturated over time, the most important thing is taking your daily dose every day, whenever it fits your routine. Some evidence gives a slight edge to taking it around training, but a missed day here and there matters more than the exact hour you take it.
How to calculate creatine intake?
To calculate creatine intake, convert your body weight to kilograms (kg = lb / 2.20462), then apply two evidence-based rates. For an optional loading dose, use about 0.3 grams per kilogram per day, split into four servings for 5 to 7 days. For the daily maintenance dose, scale around 0.03 g/kg per day but keep it inside the well-supported 3 to 5 gram band - so an 80 kg lifter loads near 24 grams a day, then settles at roughly 3 to 5 grams. The calculator above runs this math from your weight for you.
How much creatine per day for a 90 kg man?
5 grams of creatine monohydrate a day, the top of the 3 to 5 g maintenance band, because at 90 kg there is more muscle to saturate. If loading, about 27 g a day (0.3 g/kg) split into four servings for 5 to 7 days, then 5 g. Without loading, 5 g a day reaches the same saturation in about three to four weeks.
How do I work out a creatine dose from my body weight without loading?
Take 3 to 5 g a day and pick the end of the band by size: 3 g under about 70 kg, 4 g around 80 to 90 kg, 5 g above that. The lookup table above lists the figure for 50 to 110 kg. Skipping the loading phase changes only how fast you saturate, roughly three to four weeks instead of one, not the final effect.
Can ChatGPT write the creatine message for my client?
Yes, from the doses this calculator gives and one of your own messages: the dose, the timing, the week-one scale expectation and the line that tells the client when to stop and ask you. Keep the numbers as calculated and let the model add no medical advice; anyone with a kidney condition or on medication is a referral, not a prompt.
This creatine dosage calculator is general information, not medical advice. Creatine monohydrate is well tolerated for healthy adults, but anyone with kidney disease, who is pregnant, or on a supervised medical plan should follow their clinician before starting a supplement.
Keep going with our other free tools: the protein calculator for a daily protein target and the macro calculator for the full split - the fundamentals that move the needle far more than any supplement. And if the goal behind the creatine is building muscle, the muscle mass calculator estimates where you stand today.
Want to coach supplements honestly rather than answer the same question over and over? Read our guide on creatine for clients.
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