How to use it
- Enter your bodyweight and choose kilograms or pounds.
- Read the Loading phase: grams a day and the total for the loading days.
- Split the daily loading amount into the four doses shown under Each loading dose.
- After the loading days, follow the Maintenance amount each day.
How the doses are calculated
The ISSN position stand on creatine (Kreider and colleagues, 2017) gives a loading dose of about 0.3 g per kg of bodyweight a day, for 5 to 7 days, followed by 3 to 5 g a day to keep the muscle stores elevated. The stand gives the maintenance dose in grams, so this calculator uses 3 to 5 g a day whatever your weight.
Loading per day (g) = 0.3 × bodyweight (kg)
Loading total (g) = loading per day × 5 to 7 days
Each dose (g) = loading per day ÷ 4
Maintenance (g/day) = 3 to 5- The stand gives the loading dose as 5 g four times a day, so this calculator splits the daily loading amount into four doses.
- A bodyweight in pounds is converted to kilograms with the exact definition, 1 lb = 0.45359237 kg.
What this calculator does not include
This is general information, not medical advice. This calculator does not set doses for children, pregnant women, people with kidney or liver disease, or people taking medicines that affect the kidneys. Ask a doctor or a sports dietitian first in those cases.
Without a loading phase, muscle creatine rises more gradually, as the stand notes. Follow the product label as well.
Worked example: 80 kg
The loading phase is 0.3 × 80 = 24 g a day. Four doses of 6 g each give that amount. Over 5 to 7 days the total is 120 to 168 g.
After the loading days the maintenance amount is 3 to 5 g a day.
| Phase | Amount |
|---|---|
| Loading, per day | 24 g (four doses of 6 g) |
| Loading, total | 120 to 168 g over 5 to 7 days |
| Maintenance | 3 to 5 g a day |
Frequently asked questions
Do I have to do a loading phase?
No. The position stand describes the loading method as the more rapid way to raise muscle creatine; without it the increase is more gradual.
Why is the loading dose based on bodyweight?
The stand gives the loading dose as about 0.3 g per kg of bodyweight, so a heavier person takes more. The maintenance dose is a fixed 3 to 5 g a day in the stand.
Does my weight change the maintenance dose?
No. The stand gives the maintenance dose as 3 to 5 g a day, not per kilogram, so it stays the same whatever you weigh.
Is this suitable for everyone?
Not necessarily. This calculator does not set doses for children, pregnant women, or people with kidney or liver disease; ask a doctor first in those cases.
Is this calculator medical advice?
No. It shows the doses from one published position stand. Ask a doctor first if you have a kidney or liver condition, or take medicines that affect the kidneys.
Sources
Figures and text last checked on Tuesday, November 10, 2026.