HEALTH · CREATINE DOSE
Creatine Dose Calculator
Calculate your creatine loading phase dose and daily maintenance dose based on body weight — using the ISSN evidence-based per-kilogram protocol.
Based on ISSN Position Stand (Kreider et al. 2017). The loading phase is optional — studies show similar results after 4 weeks with or without loading. Consult a healthcare provider before starting any supplementation.
About This Calculator
Creatine monohydrate is one of the most researched sports supplements, with a strong evidence base for improving high-intensity exercise performance. The International Society of Sports Nutrition (ISSN) recommends a body-weight-based dosing protocol: a short loading phase to saturate muscle creatine stores, followed by a lower daily maintenance dose. This calculator gives you both doses based on your weight.
How It Works
Enter your body weight and the number of loading days (typically 5–7). The loading dose is 0.3 g/kg/day — the ISSN consensus protocol for rapid muscle saturation. The maintenance dose is 0.03 g/kg/day, which maintains elevated creatine stores after the loading phase. The loading phase is optional: studies show similar muscle saturation after about 4 weeks with just the maintenance dose. Switch between kg and lbs with the unit toggle.
The Formula
Loading dose = Weight (kg) × 0.3 g/kg/day Maintenance = Weight (kg) × 0.03 g/kg/day
- Weight
- Body weight in kilograms
- 0.3 g/kg
- ISSN loading rate — saturates muscle creatine stores in 5–7 days
- 0.03 g/kg
- ISSN maintenance rate — maintains elevated creatine stores
Frequently Asked Questions
- Do I need a loading phase?
- The loading phase is optional. It saturates your muscle creatine stores within 5–7 days, which can help you experience the performance benefits sooner. However, research shows that taking the maintenance dose alone (without loading) achieves the same level of saturation in approximately 3–4 weeks. If you prefer a simpler protocol, you can skip the loading phase.
- What is the best form of creatine?
- Creatine monohydrate is the most extensively studied form and is the basis for ISSN dosing guidelines. Other forms (creatine HCl, buffered creatine) are not clearly superior in the research literature. Creatine monohydrate is also the most cost-effective option.
- When should I take creatine?
- The timing of creatine supplementation has a modest effect on results. Taking it close to your workout (before or after) may be slightly more effective than other times of day, but consistency matters more than precise timing. During a loading phase, doses are typically split across 4 servings throughout the day to minimize gastrointestinal discomfort.
- Is creatine safe?
- Creatine monohydrate is considered safe for healthy adults at the doses in this calculator. The ISSN Position Stand (2017) classifies it as one of the most safe and effective sports supplements available. People with pre-existing kidney conditions should consult a doctor before use. This calculator is informational — always consult a healthcare provider before starting any supplement.