How much creatine should I take per day?

The optimal creatine dose is 0.03-0.05g per kg of body weight daily. Most people need 3-5g per day. Our calculator provides personalized recommendations: under 60kg = 3g, 60-90kg = 5g, over 90kg = 5-7g daily.

Do I need a loading phase?

Loading phase is optional. Taking 20g daily for 5-7 days saturates muscles faster but isn't necessary. Without loading, 3-5g daily achieves the same saturation in 3-4 weeks.

When is the best time to take creatine?

Post-workout with carbohydrates may slightly improve uptake, but timing isn't critical. Consistency matters most - take it daily at the same time.

Is creatine safe for kidneys?

Yes, creatine is safe for healthy kidneys. Over 500 studies confirm no adverse effects on kidney function in healthy individuals. Those with kidney conditions should consult healthcare providers.

What's the best form of creatine?

Creatine monohydrate is the gold standard - most researched, effective, and cost-efficient. Other forms (HCL, buffered, micronized) offer no proven advantages over monohydrate.

How does creatine help build muscle?

Creatine increases muscle phosphocreatine stores, providing rapid energy for high-intensity exercise. This allows more reps, sets, and training volume, leading to greater muscle growth over time.

Can women take creatine?

Yes, women benefit equally from creatine supplementation. The same dosing guidelines apply based on body weight. Research shows particular benefits during menstruation and menopause.

Does creatine cause weight gain?

Creatine causes 1-3 lbs of water weight gain as muscles store more water. This is beneficial for performance and muscle fullness, not fat gain.

Science-Based Creatine Dosage Calculator

How Much Creatine Should I Take?Calculate Your Optimal Dose

Get your personalized creatine dosage based on body weight and goals. Includes loading phase calculator, cost estimates, and science-backed recommendations.

3-5g

Daily Dose

$3-9

Monthly Cost

5-15%

Strength Gain

100%

Safe & Proven

Calculate Your Optimal Dose

Your Weight

Your Goal

Loading Phase

Optional: Saturates muscles faster but not required. Loading means taking 20g/day for 1 week, then switching to maintenance dose.

Already Taking Creatine?

Complete Creatine Dosage Guide

Dosage by Body Weight

Body Weight	Daily Dose	Notes
50kg (110 lbs)	3g	Lower body weight
60kg (132 lbs)	3-5g	Light weight range
70kg (154 lbs)	5g	Average adult
80kg (176 lbs)	5g	Standard dose
90kg (198 lbs)	5g	Standard dose
100kg (220 lbs)	5-7g	Higher body weight
110kg (242 lbs)	6-7g	Larger individuals
120kg+ (264+ lbs)	7-10g	Maximum effective dose

Loading Phase Protocol

20g per day for 5-7 days
Split into 4 doses of 5g
Take with meals to reduce stomach discomfort
Saturates muscles in 5-7 days
Optional - speeds up results

Maintenance Protocol

3-5g per day continuously
Single dose or split as preferred
Any time of day (consistency matters)
Saturates muscles in 3-4 weeks
Same end result as loading

What Science Says About Creatine

Performance Benefits

500+ studies show 5-15% improvement in strength, power output, and high-intensity exercise capacity.

Muscle Growth

Increases muscle mass through cell volumization and enhanced protein synthesis signaling.

Brain Function

Emerging research shows cognitive benefits, especially in vegetarians and elderly.

Safety Profile

Most studied supplement. No adverse effects in healthy individuals over 30+ years of research.

Mechanism

Increases phosphocreatine stores, allowing rapid ATP regeneration during high-intensity exercise.

Who Benefits

Athletes, bodybuilders, elderly, vegetarians, anyone doing resistance training or high-intensity sports.

Creatine Myths vs Facts

Creatine causes hair loss

No direct evidence. One flawed study showed DHT increase, never replicated.

Creatine damages kidneys

Safe for healthy kidneys. Dozens of studies confirm no adverse effects.

You need to cycle creatine

No cycling needed. Can be taken continuously year-round safely.

Creatine is a steroid

Creatine is a natural compound found in meat and fish, not a steroid.

Loading phase is mandatory

Optional. Loading saturates faster (1 week vs 3-4 weeks) but same end result.

Expensive forms work better

Creatine monohydrate is the gold standard. Other forms offer no proven benefits.

Creatine causes bloating

Initial 1-2kg water weight is intramuscular (good), not bloating.

Only for bodybuilders

Benefits everyone: athletes, elderly, vegetarians, cognitive performance.

Frequently Asked Questions

Why Take Creatine?

Strength

5-15% increase

Muscle Mass

Faster gains

Recovery

Less fatigue

Brain

Better focus