Creatine dosage per day Calculator - Works for both men and women
The creatine dosage per day calculator estimates how many grams of creatine to take daily based on your body weight, with an optional loading phase. It works for both men and women and gives you a clear starting point for consistent supplementation.
Most people do well with a steady maintenance dose, while a short loading phase can saturate creatine stores faster. Use this tool to pick a simple daily number you can repeat, then focus on training, hydration, and protein to maximize results.
Quick summary
This creatine dosage per day calculator estimates daily grams from body weight and includes optional loading guidance. The page includes a dose chart, formulas, examples, FAQs, and references to help you choose a consistent creatine routine.
Creatine dosage per day Calculator
Calculator
Enter your body weight to estimate a daily creatine dose. Maintenance uses 0.03 g per kg of body weight. If you choose a loading phase, the calculator adds a short-term higher dose for 5-7 days.
Creatine dose chart
The chart below uses a 0.03 g per kg maintenance dose and a 0.3 g per kg loading dose. Loading is typically used for 5-7 days, then you switch to maintenance. If you skip loading, stick to the maintenance line and let saturation build over a few weeks.
| Body weight | Maintenance (g/day) | Loading (g/day) |
|---|---|---|
| 120 lb (54 kg) | 1.6 g | 16.2 g |
| 150 lb (68 kg) | 2.0 g | 20.4 g |
| 180 lb (82 kg) | 2.5 g | 24.6 g |
| 210 lb (95 kg) | 2.9 g | 28.5 g |
Formula
Daily creatine dosing is based on body weight. Maintenance is usually 0.03 grams per kilogram of body weight. A loading phase, if used, applies a higher dose of 0.3 grams per kilogram for 5-7 days before switching to maintenance. These are common evidence-based starting points for adults.
If you track weight in pounds, divide by 2.20462 to convert to kilograms. Some people prefer a maintenance range of 0.02 to 0.04 g/kg depending on training volume and diet; the calculator shows that range so you can adjust gradually.
Example calculation
Example: A 175 lb lifter weighs about 79.4 kg. Maintenance is 79.4 x 0.03, which is roughly 2.4 g per day. If they choose a loading phase, the loading dose is 79.4 x 0.3, or about 23.8 g per day for 5-7 days.
Split the loading dose into 3-4 smaller servings to improve tolerance, then drop to the maintenance number. Consistency matters more than timing, so take it with any meal you can repeat daily.
FAQ
Do I need a loading phase for creatine?
Loading is optional. It can fill muscle stores faster, but a steady maintenance dose reaches the same level after a few weeks. Choose what you can stick to consistently.
Is creatine dosage different for men and women?
No. The dosing formula is weight-based, so it applies equally to men and women. Body size drives the dose, not sex.
Should I take creatine every day?
Yes. Daily intake keeps muscle creatine stores saturated. On rest days, take the same maintenance amount to keep levels steady.
Which type of creatine should I use?
Creatine monohydrate is the most studied form and is typically the best value. Other forms have not shown better results for strength or size in most comparisons.
Resources
For a science overview, review the NIH Office of Dietary Supplements creatine fact sheet and the ISSN position stand on creatine.
Related tools: Lean Body Mass Calculator, Macro Calculator for Muscle Gain, and TDEE Calculator for Weight Loss. Use them to align creatine intake with calories and lean mass goals.