Creatine dose calculator
The standard creatine dose is 3–5 g of creatine monohydrate a day, every day. Loading with a higher dose for the first week is optional: it fills your muscles faster but gets you to the same place. Enter your weight for your daily dose and a loading plan.
How the dose is worked out
Daily dose = 3–5 g a day (about 0.03 g per kg, kept within 3–5 g)Loading = 0.3 g per kg a day for 5–7 days, in 4 dosesAfter loading: back to the daily dose 5 g, not 5 mg. Creatine is dosed in grams. 5 mg is a thousand times too little to do anything. A level teaspoon of powder is roughly 3–5 g; check your product’s scoop.
Loading or no loading?
| With loading | Without loading | |
|---|---|---|
| First week | About 20–25 g a day, split into 4 doses | 3–5 g a day |
| After that | 3–5 g a day | 3–5 g a day |
| Muscles full | After about 1 week | After about 3–4 weeks |
| Stomach upset | More likely on the big doses | Rare |
Either way works. Loading only matters if you want the benefit sooner, for example ahead of a competition.
Does timing matter?
Not much. Creatine works by building up in your muscles over weeks, so taking it every day matters far more than when. Take it whenever you’ll remember: with a meal, or in your post-workout shake.
Dose for women, men and older adults
The same 3–5 g a day applies to women and men; the calculator only goes above that during the optional loading week, which is based on body weight. Older adults use the same dose too, and creatine is being studied for helping maintain muscle with age. If you’re pregnant, breastfeeding or under 18, speak to your GP first.
Is a high dose safe? Water, side effects and who should avoid it
- Higher doses beyond a short loading week don’t add benefit once your muscles are full; the extra is just passed out in urine.
- Water weight: you may gain around 1–2 kg in the first weeks as your muscles store more water. That’s not fat.
- Side effects: stomach upset, mainly with large single doses. Splitting doses helps.
- Kidneys: research in healthy people hasn’t found harm at recommended doses. If you have kidney disease, or take medication that affects your kidneys, speak to your GP first.
- Type: creatine monohydrate is the most studied and the cheapest. Other forms haven’t been shown to work better.
Never miss a dose
Creatine only works if you take it every day. Get Gains sends supplement reminders you can tick off from the notification, free on Android. While you’re here, see the protein calculator or all the free calculators.