Creatine Maintenance Dose Calculator - Personalized for muscle and training habits
This creatine maintenance dose calculator is built for daily execution, not just theory. It starts with evidence-based bodyweight dosing, then adjusts for muscle category, diet pattern, and training frequency.
You also get scoop math, monthly supply planning, and a bridge phase when starting without loading. The goal is simple: take the right amount every day and keep your routine effortless.
Quick summary
The maintenance anchor is 0.03 g/kg/day. This calculator personalizes that number with muscle category, diet pattern, and training frequency, then adds practical outputs like scoops per day and monthly grams.
Creatine Maintenance Dose Calculator
Calculator
This maintenance-first creatine calculator gives a practical daily dose using body weight, muscle category, diet pattern, and training frequency. It also estimates scoops and monthly supply so planning is easy.
Dosing note: A single once-daily dose is usually practical for this target.
Status note: Stay consistent daily, including rest days, to maintain muscle creatine stores.
Creatine maintenance chart
Baseline values below use 0.03 g/kg/day before personalized multipliers. Use the calculator for more individual dosing.
| Body weight | Baseline maintenance | Typical practical range |
|---|---|---|
| 140 lb (63.5 kg) | 1.9 g/day | 3.0-3.5 g/day |
| 170 lb (77.1 kg) | 2.3 g/day | 3.0-4.5 g/day |
| 200 lb (90.7 kg) | 2.7 g/day | 3.0-5.5 g/day |
| 230 lb (104.3 kg) | 3.1 g/day | 3.5-6.5 g/day |
Formula
The core maintenance formula starts from bodyweight in kilograms, then applies small multipliers for real-life context.
This keeps outputs practical: high enough to be useful, low enough to stay easy to execute daily.
Example calculation
Example: 180 lb equals 81.6 kg. Base maintenance is 81.6 x 0.03 = about 2.4 g/day. If muscle category is Muscular (1.10x), diet is Mostly plant-based (1.05x), and training is 6-7 days (1.05x), personalized maintenance is about 2.9 g/day before practical clamping.
The calculator then sets a practical daily target and converts it into scoops and monthly grams so your supplementation stays consistent.
FAQ
What if my baseline maintenance is under 3 g/day?
A practical minimum often used is around 3 g/day for consistency and product scoop convenience.
Should I change my dose on rest days?
Usually no. Keep the same daily maintenance target to keep stores saturated over time.
When should I take my maintenance dose?
Timing matters less than consistency. Most people take it with a meal or post-workout.
Which creatine type is best for maintenance?
Creatine monohydrate remains the best-researched and most cost-effective form for most lifters.
Resources
Evidence-based references: NIH Office of Dietary Supplements, ISSN Position Stand on Creatine.