Creatine Calculator

Creatine monohydrate is one of the most researched and effective sports supplements. This calculator provides personalised dosing based on your body weight for both the loading phase (rapid saturation) and daily maintenance. Learn the science behind creatine, optimal timing, and what to expect.

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Body Weight

Protocol

Loading + Maintenance

Faster saturation (5-7 days), then daily dose

Maintenance Only

Lower daily dose, full saturation in 3-4 weeks

Training Status

Supplements

Creatine monohydrate, shaker bottles, digital scales, and pre-workout supplements.

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Frequently Asked Questions

How much creatine should I take daily?

The standard maintenance dose is 3-5 grams per day (approximately 0.03-0.04 g per kg of body weight). An optional loading phase of 0.3 g/kg/day (split into 4 doses) for 5-7 days can saturate muscles faster, but is not required — daily maintenance dosing reaches the same levels in 3-4 weeks.

Do I need to do a loading phase?

No. A loading phase (20g/day for 5-7 days) saturates muscles faster, but taking 3-5g daily will reach the same creatine levels in about 3-4 weeks. Loading can cause temporary water retention and mild digestive discomfort in some people.

When should I take creatine?

Timing is not critical — consistency matters more. Some research suggests post-workout may be slightly better due to increased blood flow and nutrient uptake. Taking it with a meal can improve absorption and reduce any digestive discomfort.

Is creatine safe?

Creatine monohydrate is one of the most studied supplements in sports science. Research consistently shows it is safe for healthy adults when used at recommended doses. It does not cause kidney damage in healthy individuals. Stay well hydrated while supplementing.

Does creatine cause water retention?

Creatine draws water into muscle cells, which can increase body weight by 1-3 kg, mostly in the first week. This is intracellular water (inside muscles), not subcutaneous water retention, and actually makes muscles appear fuller.

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