Creatine Maintenance Dose

About this calculator

Creatine monohydrate is one of the most researched sports supplements, working by topping up the phosphocreatine stores your muscles use to regenerate ATP during short, high-intensity efforts like sprints and heavy lifts. Most protocols start with a loading phase of about 20 g per day split into four doses for five to seven days, then drop to a lower maintenance dose to keep muscle creatine saturated.

The maintenance dose is commonly set at 3–5 g per day for most adults, or scaled to roughly 0.03 g per kilogram of body weight for a more individualized target — a 90 kg athlete, for example, would land around 2.7 g, close to the standard flat dose. Strength athletes, sprinters and anyone doing repeated explosive efforts use this daily amount to sustain the performance and muscle-volumizing benefits without the extra loading dose.

This calculator takes your body weight and returns a personalized daily maintenance dose based on that ratio.