Creatine Dosage Calculator
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Most research uses creatine monohydrate in one of two ways: a loading phase of 0.3 g per kg per day for 5 to 7 days, or simply 3 to 5 g a day. A 75 kg lifter would load with about 22.5 g a day, split into four doses.
| Loading phase (5 to 7 days) | 23.1 g/day, split into 4 doses of 5.78 g |
| Then maintenance | 3 g/day |
| Scoops (5 g per scoop) | 4.6 per day |
| Water | drink normally; creatine draws water into muscle |
Show steps
- Loading: 0.3 g per kg per day × 77.11 kg = 23.1 g, for 5 to 7 days (ISSN position stand, 2017).
- Maintenance: 3 to 5 g a day (about 0.03 g/kg), used here: 3 g.
Loading or not?
Loading saturates muscle creatine stores in about a week; a steady 3 to 5 g a day reaches the same level in about 3 to 4 weeks. Both end in the same place.
How to take it
- Creatine monohydrate is the most studied form.
- Timing matters little; take it daily, with food if your stomach is sensitive.
- A small weight gain from water stored in muscle is normal.
Safety
The International Society of Sports Nutrition considers creatine monohydrate safe for healthy people at these doses. People with kidney disease should talk to a doctor first.
Creatine Dosage Calculator quiz: 10 questions
Test yourself with 10 multiple-choice questions. Choose an answer and press Submit to see if you are right and why. Your score appears at the end.
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Frequently asked questions
How much creatine should I take?
3 to 5 g a day, or load with 0.3 g/kg/day for 5 to 7 days first.
Is a loading phase necessary?
No. It only speeds up saturation.
When should I take creatine?
Any time of day; consistency matters more.
Does creatine cause hair loss?
Evidence is limited and inconsistent; one small study raised the question but it has not been confirmed.
Do women need a different dose?
Dose by body weight works for everyone.
Sources
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