Creatine Calculator
Find your optimal daily creatine dosage.
Formulas: 0.05g (Maintenance) or 0.3g (Loading) per kg body weight
A loading phase saturates muscle stores faster (in ~1 week), but is not strictly necessary. With the maintenance dose, stores will be full after ~3-4 weeks.
Complete Guide: Creatine Calculator
Calculate your exact daily creatine needs and learn everything about the most researched supplement.
Frequently Asked Questions
Do I need a loading phase?
No, a loading phase (20g/day for 5 days) is not strictly necessary. A consistent daily dose of 3-5g will also saturate your stores, it just takes about 3-4 weeks longer.
When is the best time to take creatine?
Timing is secondary. What matters most is daily, consistent intake. Many prefer taking it right after training or in the morning on an empty stomach.
Does creatine cause water retention?
Creatine draws water into the muscle cells, which can lead to slight weight gain. However, this is intracellular and makes muscles look fuller, not bloated.
Does creatine harm the kidneys?
In healthy individuals, creatine does not harm the kidneys. However, if you have pre-existing kidney conditions, you should consult a doctor before use.
Which type of creatine is best?
Creatine Monohydrate (ideally Creapure®) is the most well-researched and effective form. Other more expensive forms usually offer no measurable extra benefit.