EatSeeHow does the creatine calculator work?
The calculator uses the most commonly used creatine monohydrate protocol:
- With loading: about 0.3 g of creatine per kg of body weight each day for 5-7 days, split into 4 servings, then 3-5 g per day,
- Without loading: start with 3-5 g per day.
At a body weight of 70 kg, the loading dose is about 21 g per day, or 4 servings of about 5 g each. Both approaches lead to the same result—full muscle saturation with creatine. Loading simply gets you there faster: in about a week instead of 3-4 weeks.
Do you need a creatine loading phase?
It’s not necessary—it’s a shortcut, not a requirement. It can make sense if you want to see results sooner, such as before an important training period. If you’re not in a hurry, 3-5 g per day from day one will have the same effect, just a few weeks later. You’ll also avoid the stomach upset that can happen with large doses.
| Body weight | Daily loading dose (0.3 g/kg) | Servings | Daily dose afterward |
|---|---|---|---|
| 60 kg | about 18 g | 4 × about 4.5 g | 3-5 g |
| 70 kg | about 21 g | 4 × about 5 g | 3-5 g |
| 80 kg | about 24 g | 4 × about 6 g | 3-5 g |
| 90 kg | about 27 g | 5 × about 5.5 g | 3-5 g |
| 100 kg | about 30 g | 5 × about 6 g | 3-5 g |
With larger doses, split them into 5 servings—smaller servings are gentler on your stomach.
How much creatine should you take every day?
After loading, or right away if you skip it, 3-5 g of creatine per day is enough. If you weigh more than about 100 kg and do very intense workouts, your maintenance dose may be higher—in that case, discuss it with a specialist.
A few practical tips:
- The time of day makes little difference—consistency matters. Taking creatine with a meal or after a workout is convenient.
- Take it every day, including rest days.
- Choose creatine monohydrate—it’s the most researched form. Studies haven’t shown that more expensive forms have any advantages.
- Drink as usual—you don’t need to drink liters of extra water, but don’t skimp on it either.
- You don’t need to cycle it—research doesn’t show that cycling is necessary.
What does creatine do?
Creatine helps with short, intense efforts such as strength training, sprints, and jumps. With regular training, it may support gains in strength and muscle mass. It’s one of the most researched supplements, but it isn’t essential: without training and enough protein and calories, it won’t do much on its own.
At first, especially during a loading phase, your weight may increase by about 1-2 kg. This is mainly water stored in your muscles, not fat—there’s no need to worry.
Safety
Creatine is considered safe for healthy adults when taken at recommended doses. Talk to your doctor first if any of the following apply:
- kidney disease or medications that put strain on your kidneys,
- pregnancy or breastfeeding,
- under 18 years old.
Creatine may raise blood creatinine levels, which doctors check when assessing kidney function. If you’re having this test, tell them you take creatine.
As with any supplement, start with the basics. Find out how much protein you need with the protein calculator, and read about eating to build muscle in our article on how much protein to eat when bulking.
FAQs
How much creatine should you take each day?
Is a creatine loading phase necessary?
When is the best time to take creatine?
Does creatine cause water retention?
Is creatine safe?
This calculator is for informational purposes only and does not replace advice from a doctor or dietitian. The calculations happen in your browser—we don’t send the data you enter anywhere. We only save it in this tab for the duration of your visit, so it can be filled in automatically in other calculators. Formulas and sources.
