Creatine Dosage Calculator
Get your personalised creatine loading dose and maintenance dose based on body weight. Choose between the loading protocol (faster) or no-load approach (gentler on digestion).
Loading phase saturates muscles faster (1 week). No-load takes 3–4 weeks but avoids GI discomfort.
Loading vs No-Load Protocol
Loading Protocol
✓Saturates muscles in 7 days
✓Faster performance benefits
✓Useful if you need quick results
—Higher daily dose (4–5 servings)
—Greater GI discomfort risk
—More expensive short-term
No-Load Protocol
✓Gentler on digestion
✓Same end result
✓Simpler to manage
—Takes 3–4 weeks to saturate
—Delayed performance benefits
—Requires patience
Frequently Asked Questions
How much creatine should I take per day?
The maintenance dose is 3–5 g per day for most people, or approximately 0.03 g/kg of body weight. A 70 kg person needs about 3 g/day; a 100 kg person needs about 3–4 g/day. Exceeding 5 g/day provides no additional muscle saturation benefit for most adults — the excess is simply excreted.
Should I do a loading phase?
A loading phase (0.3 g/kg/day for 5–7 days) saturates muscle creatine stores in about 7 days versus 28 days without loading. The end result is identical — loading just gets you there faster. The trade-off is more potential GI discomfort during loading. If you prefer to avoid stomach upset, start directly at 3–5 g/day — results will be the same, just delayed by ~3 weeks.
What type of creatine is best?
Creatine monohydrate is the most researched, most cost-effective, and most effective form. Despite marketing for creatine ethyl ester, Kre-Alkalyn, creatine HCl, and other variants, no form has been shown to be more effective than monohydrate in well-controlled studies. Choose creatine monohydrate — micronised versions may dissolve better and cause less GI discomfort.
Is creatine safe long-term?
Creatine monohydrate is one of the most studied sports supplements. Studies spanning up to 5 years show no adverse effects in healthy individuals. It does not damage kidneys in people with healthy kidney function. Serum creatinine (used to assess kidney function) rises with creatine supplementation, but this is not a marker of kidney damage — creatinine is a metabolite of creatine. Individuals with pre-existing kidney disease should consult a doctor before supplementing.
When should I take creatine?
Timing is less important than consistency. Post-workout timing may offer a modest advantage (a 2013 study by Antonio & Ciccone found slightly greater lean mass gains with post-workout vs pre-workout). Taking creatine with carbohydrates improves muscle uptake via insulin signalling. Practically, taking it at the same time each day — post-workout or with a meal — is the most sustainable approach.
Does creatine cause water retention?
Creatine causes intracellular water retention — water is drawn into muscle cells alongside creatine. This increases muscle cell volume (which is anabolic) and causes a temporary 1–2 kg scale weight increase in the first 1–2 weeks. This is not subcutaneous water retention (bloating/puffiness) — it's intramuscular water that contributes to the pumped appearance of muscles and supports muscle protein synthesis.