Find your daily creatine monohydrate dose from your body weight — the maintenance dose and an optional loading phase to reach saturation faster.
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Enter your body weight in kg. The maintenance dose and optional loading dose update instantly.
Loading is optional — on 3–5 g a day you reach full saturation in about 3–4 weeks. Creatine monohydrate is safe for healthy adults; drink enough water and take it every day.
Maintenance dose 3 g/dayInformational tool, not medical advice. Doses follow the ISSN position stand on creatine: maintenance ≈ 0.03 g/kg/day (3–5 g) with an optional loading phase. Creatine monohydrate is one of the most studied, safe supplements. Instant, no account.
✚ Results are for informational purposes and do not replace medical advice. For health decisions, consult a doctor.
The dose is based on your body weight. Maintenance keeps muscle creatine topped up; an optional loading phase saturates the muscles faster over the first few days:
For 80 kg: maintenance = 0.03 × 80 = 2.4 g, raised to the 3 g minimum → 3 g/day. Optional loading = 0.3 × 80 = 24 g/day, split into ≈ 6 g × 4 for 5–7 days.
For maintenance, about 0.03 g per kg of body weight — roughly 3 to 5 g a day for most adults. A flat 3–5 g daily dose keeps muscle creatine saturated over the long term.
No, loading is optional. It saturates the muscles in about a week, but if you skip it and take 3–5 g a day you reach the same full saturation in roughly 3–4 weeks.
About 0.3 g per kg a day for 5 to 7 days — around 20 g for most people — split into 4 smaller doses of about 5 g through the day to ease digestion. Then drop to the maintenance dose.
Yes. The ISSN considers creatine monohydrate one of the most studied and safest supplements for healthy people at recommended doses. Drink enough water and take it consistently.
Timing matters little — daily consistency is what fills the muscle stores. Take it at any time that suits you; some prefer it around training or with a meal for convenience.
Slightly. Heavier, more muscular people hold more creatine, so the calculator scales the dose with weight, then clamps maintenance to the practical 3–5 g range that suits most adults.