Creatine Calculator
Free tool
Creatine Calculator
Find a daily creatine dose for your body weight, with or without a loading phase. The numbers come from the International Society of Sports Nutrition's (ISSN) creatine guidelines.
How the calculator works
It uses the two ISSN protocols. A steady daily dose of 3–5 g fills your muscles' creatine stores in about 3–4 weeks. A loading phase of about 0.3 g per kg of body weight a day for 5–7 days fills them in about a week. After that you drop to 3–5 g a day. Either way, you end up in the same place.
The ISSN notes that larger athletes in hard training may need 5–10 g a day to keep their stores full.
Common questions
Do I need to load creatine?
No. Loading only gets you to full stores faster. Taking 3–5 g every day gets you there in about a month, with less to take each day.
Do women need a different dose?
No. A 2021 review of creatine and women's health found that women can follow the same dosing as men.
When should I take it?
Take it whenever you'll remember. Taking it every day, rest days included, matters more than the time of day.
Our creatine
Sugar-Free Creatine Monohydrate Gummies5 g per 4-gummy serving · 4 flavors · adults 18+Shop →- Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 2017;14:18.
- Smith-Ryan AE et al. Creatine supplementation in women's health: a lifespan perspective. Nutrients. 2021;13(3):877.
This tool shares general information from published guidelines. It isn't medical advice. Talk to your healthcare provider before starting creatine, especially if you have kidney concerns, are pregnant or nursing, or take medication. Creatine products are for adults 18 and older. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
