Creatine Dosage
Calculator
Optimize your creatine supplementation. Calculate your maintenance dose and optional loading phase based on your body weight for maximum strength gains.
Loading phase usually lasts 5-7 days, followed by the maintenance dose indefinitely.
Why Supplement with Creatine?
Creatine monohydrate is one of the most researched and effective supplements in the world. It helps your body produce more ATP, the primary energy molecule for high-intensity exercise. This leads to increased strength, power, and muscle volume.
Loading Phase vs. Maintenance
A “loading phase” involves taking a high dose of creatine (about 0.3g per kg of body weight) for 5-7 days to quickly saturate your muscles. After this, a smaller “maintenance dose” (0.05g per kg) is enough to keep your levels elevated. While loading is faster, taking 3-5g daily will achieve the same saturation levels within 3-4 weeks.