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.

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Privacy Policy

Your privacy is important to us. This policy explains how we collect, use, and protect your information.

Last updated: January 26, 2026

Overview

Creatine Calculator ("we," "our," or "us") is committed to protecting your privacy. This Privacy Policy explains how we collect, use, disclose, and safeguard your information when you visit our website creatinecalculator.org and use our services.

We operate on a privacy-first principle, collecting only essential information needed to provide our calculator service and improve user experience. We do not sell, rent, or share your personal information with third parties for commercial purposes.

Information We Collect

Information You Provide

• Calculator Inputs: Body weight, fitness goals, and supplementation preferences you enter into our calculator
• Contact Information: Email address and message content when you contact us through our contact form
• Feedback: Any feedback, suggestions, or comments you provide about our service

Information Automatically Collected

• Usage Analytics: Pages visited, time spent on site, and general usage patterns (via privacy-focused analytics)
• Technical Information: Browser type, device type, IP address, and referring website
• Local Storage: User preferences like weight unit selection stored locally in your browser

Information We Do NOT Collect

• We do not collect names, addresses, or phone numbers
• We do not track individual users across sessions without consent
• We do not collect sensitive health information beyond basic calculator inputs
• We do not use invasive tracking technologies or fingerprinting

How We Use Your Information

Service Provision

• Process your calculator inputs to generate personalized creatine dosage recommendations
• Remember your preferences (like weight units) for improved user experience
• Provide customer support and respond to your inquiries

Website Improvement

• Analyze usage patterns to improve our calculator's functionality and accuracy
• Identify and fix technical issues or bugs
• Understand which features are most valuable to users

Legal Compliance

• Comply with applicable laws and regulations
• Protect our rights and prevent misuse of our service
• Respond to legal requests when required

Data Protection & Security

We implement appropriate technical and organizational security measures to protect your information against unauthorized access, alteration, disclosure, or destruction. These measures include:

• Encryption: All data transmission is encrypted using industry-standard SSL/TLS protocols
• Access Controls: Strict access controls limit who can view your information
• Regular Updates: We regularly update our security measures and monitor for vulnerabilities
• Data Minimization: We collect and retain only the minimum information necessary
• Local Storage: Preferences are stored locally in your browser, not on our servers

However, no method of transmission over the internet or electronic storage is 100% secure. While we strive to protect your information, we cannot guarantee absolute security.

Cookies & Local Storage

We use minimal cookies and local storage to enhance your experience:

• Essential Cookies: Required for basic website functionality
• Preference Storage: Local storage for your weight unit preferences (stored in your browser only)
• Analytics Cookies: Privacy-focused analytics to understand general usage patterns

You can control cookie settings through your browser preferences. Note that disabling essential cookies may limit website functionality.

Third-Party Services

We may use trusted third-party services for analytics and website hosting. These services have their own privacy policies and data handling practices:

• Analytics: Privacy-focused analytics tools that do not track individual users
• Hosting: Secure cloud hosting providers with industry-standard security measures
• Content Delivery: CDN services to improve website performance

We do not share your personal information with these services beyond what's necessary for their function.

Your Privacy Rights

You have the following rights regarding your information:

• Access: Request information about what data we have about you
• Correction: Request correction of inaccurate information
• Deletion: Request deletion of your information (subject to legal requirements)
• Portability: Request a copy of your data in a portable format
• Objection: Object to processing of your information for specific purposes
• Withdrawal: Withdraw consent for data processing where applicable

To exercise these rights, please contact us using the information provided in our Contact page.

Children's Privacy

Our service is not intended for children under 13 years of age. We do not knowingly collect personal information from children under 13. If we become aware that we have collected personal information from a child under 13, we will take steps to delete such information promptly.

Changes to This Policy

We may update this Privacy Policy from time to time. When we do, we will:

• Update the "Last updated" date at the top of this policy
• Notify users of significant changes through our website
• Maintain previous versions for reference when appropriate

We encourage you to review this Privacy Policy periodically to stay informed about how we protect your information.

Contact Us

If you have questions about this Privacy Policy or our privacy practices, please contact us through our Contact page.

We are committed to addressing your privacy concerns promptly and transparently.