Creatine Loading Dose Calculator

About this calculator

The classic creatine monohydrate loading protocol saturates the muscles’ phosphocreatine stores faster than a flat daily dose would: about 0.3 grams per kilogram of body weight per day, typically split into four servings, taken for 5 to 7 days, followed by a lower daily maintenance dose — commonly around 3 to 5 grams per day, or roughly 0.03 g/kg — to keep stores topped up.

Sports scientists, strength coaches and athletes use loading when they want the ergogenic benefit (more available energy for short, high-intensity efforts) to kick in within about a week rather than the three to four weeks it takes to reach saturation with maintenance dosing alone, though research shows both approaches reach the same steady-state muscle creatine level eventually. Enter your body weight to estimate your loading-phase and maintenance doses; this is not medical advice.