Creatine Dosing & Loading Phase Calculator
Calculate daily creatine monohydrate loading phase dosages (0.3g/kg) and long-term daily maintenance dose (3-5g) based on body weight and workout schedule.
Calculated Results
Frequently Asked Questions
Do you really need to do a creatine loading phase?
No, a loading phase is optional. A loading phase (20-25g per day for 5-7 days) saturates muscle creatine stores within 5 to 7 days. Taking a steady 3-5g dose daily reaches the exact same muscle saturation level in approximately 28 days without any potential stomach upset.
What is the scientific daily maintenance dose?
Clinical sports nutrition consensus (ISSN) recommends a daily maintenance dose of 0.03g per kg of bodyweight, or a convenient standard dose of 3 to 5 grams per day for most adults (up to 5-10g/day for heavy 200+ lb strength athletes).
Does creatine cause hair loss or kidney damage?
Decades of peer-reviewed clinical research show creatine monohydrate is one of the safest and most researched supplements in the world. In healthy adults, it causes no renal impairment. The hair loss myth stems from a single small 2009 rugby study that has never been successfully replicated.
When is the best time to take creatine?
Research indicates a slight advantage taking creatine post-workout alongside carbohydrates or protein due to insulin-mediated muscle uptake, but the most important factor is consistent daily intake at any time of day.