Creatine Calculator — Loading & Maintenance Doses

Creatine monohydrate is the most researched and effective sports supplement. Loading saturates your muscles faster, but maintenance-only dosing works just as well — it just takes longer. This calculator gives you the exact doses for your body weight.

Doses are based on body weight using established research protocols: 0.3 g/kg for loading and 0.03 g/kg for maintenance (minimum 3g/day).