Creatine Dosage Calculator
Compare the practical maintenance preset and an optional short loading estimate from body weight.
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Creatine dosage calculator overview
This calculator compares a practical 3–5 g daily maintenance range with a body-mass estimate of 0.03 g/kg/day. For an optional loading phase it uses about 0.3 g/kg/day, normally split into several doses for around five days, before returning to maintenance.
Loading is not required. Taking 3–5 g daily without loading can also increase muscle creatine stores, but it generally takes longer.
How the estimate works
Maintenance: 0.03 g × body weight in kilograms, constrained to the common practical range of 3–5 g/day.
Optional short loading phase: 0.3 g × body weight in kilograms per day, commonly divided into three or four doses for about five days.
The calculator is for creatine monohydrate planning. Product scoop sizes vary, so use the gram weight on the label rather than assuming every scoop contains 5 g.
Formula and units
Maintenance = min(5, max(3, weight in kg × 0.03)) g/day. Optional loading = weight in kg × 0.3 g/day, rounded to a whole gram. The 3–5 g constraint is this calculator’s practical preset, so the result can be higher than the unconstrained 0.03 g/kg calculation.
How to use it
- Enter body weight in kilograms.
- Choose maintenance or optional loading.
- Read the maintenance range and weight-based estimate together.
- For any loading plan, the displayed figure is a daily total, not a single dose; discuss supplement suitability with a qualified sports dietitian.
Worked examples
70 kg maintenance
70 × 0.03 = 2.1 g. The calculator reports 3 g/day because the practical maintenance range commonly begins at 3 g.
100 kg maintenance
100 × 0.03 = 3 g/day, which sits inside the common 3–5 g range.
80 kg optional loading
80 × 0.3 = 24 g/day. That amount would normally be split across the day rather than taken as one large dose, then followed by a 3–5 g maintenance dose.
How to read the result
A decimal place reflects the formula, not evidence that you need that exact amount. The tool does not check product composition, interactions or whether supplementation would help your situation.
Common mistakes
- Assuming a loading phase is mandatory.
- Taking an entire loading amount in one dose and increasing the chance of gastrointestinal discomfort.
- Using a scoop without checking its gram weight.
- Expecting immediate muscle gain without progressive training and adequate nutrition.
- Using supplement advice in place of medical guidance for kidney disease, pregnancy, medication use or other health conditions.
Method limitations
The AIS describes maintenance and optional loading approaches; they are sports-nutrition protocols, not personalised medical dosing. Kidney disease, medication use, pregnancy and younger athletes require individual professional advice rather than an automatic adult preset.
Sources and method references
Supporting guides for this calculator
Read next
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Evidence source
The Australian Institute of Sport creatine resources describe a maintenance intake of 3–5 g/day, a body-mass maintenance estimate of about 0.03 g/kg/day and optional loading approaches including about 0.3 g/kg/day for five days.
Australian Institute of Sport creatine fact sheet
Reviewed 28 July 2026.
Creatine Dosage Calculator FAQs
Is loading compulsory?
No. AIS describes a maintenance-only approach as another way to increase muscle creatine over a longer period.
Why is 70 kg shown as 3 g rather than 2.1 g?
This implementation constrains the weight-based maintenance estimate to its practical 3–5 g/day range.
Is the loading figure one dose?
No. It is the daily total. The AIS describes divided doses during a short loading phase.
Using the estimate
Use the tool to understand its maintenance constraint and optional loading arithmetic. Supplement suitability needs context beyond body weight.