Free tool
Creatine dosage calculator
A daily creatine dose, and an optional faster loading phase, for your bodyweight.
Short answer: 3–5 g of creatine monohydrate a day is enough; an optional loading phase of about 0.3 g per kg a day for 5–7 days raises muscle levels sooner.
- Daily dose
- 3–5 g
- Optional loading dose
- 24 g a day
- Loading length
- 5–7 days
Creatine monohydrate. 3–5 g a day works on its own, with muscle levels rising fully over about 3–4 weeks. Loading (about 0.3 g per kg a day, split into smaller doses) gets there sooner but is optional. Nothing you enter is saved or sent anywhere.
Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.