Creatine Dosage Calculator

How Much Creatine Should You Take?

One of the most common questions we get is "how much creatine do I actually need?" The answer isn't one-size-fits-all. While the standard recommendation is often 5 grams per day, your optimal dosage depends on your body weight and whether you are in a "loading" phase or a "maintenance" phase.

Loading Phase vs. Maintenance Phase

The Loading Phase: This is an optional 5-7 day period where you saturate your muscle stores quickly. During this time, you take a higher dose (typically 20g per day, split into 4 doses) to see benefits faster.

The Maintenance Phase: After loading (or starting from day 1), you switch to a maintenance dose to keep your creatine stores full. This is typically 3-5 grams per day, but our calculator provides a more precise number based on your body weight.

Why Precision Matters

Taking too little creatine means you might not get the full cognitive and physical benefits. Taking too much is generally safe but can lead to minor digestive discomfort or bloating. Our calculator helps you find that "Goldilocks" zone—just the right amount for your body.

Best Time to Take Creatine

Consistency is key. Research suggests that taking creatine post-workout might have a slight edge for muscle absorption, but the most important factor is taking it every single day. Mix it into your morning coffee, smoothie, or post-walk water bottle.