Creatine dosage calculator

Creatine monohydrate works at 3 to 5 g a day; muscle stores saturate in about 3 to 4 weeks. A loading phase of 20 g a day (0.3 g/kg) split into 4 doses for 5 to 7 days saturates in under a week but is optional and causes more stomach upset. Heavier people and vegetarians may sit at the top of the range. Enter your weight and choose a strategy.

Last reviewed: 2026-10-06

How this is calculated

Creatine monohydrate is the most studied sports supplement; the International Society of Sports Nutrition position stand (Kreider 2017) and its 2021 update summarise more than 500 trials.

Protocol	Dose	Time to saturation
Loading	0.3 g/kg/day (about 20 g) in 4 doses for 5 to 7 days, then 3 to 5 g/day	5 to 7 days
Steady	3 to 5 g/day (about 0.05 g/kg)	3 to 4 weeks

Both end at the same muscle creatine level. Loading only matters if you need the effect within a week, for example before a competition. Larger athletes (over 90 kg) and vegetarians may benefit from 5 to 10 g a day maintenance.

Safety. Long-term use at 3 to 5 g a day, and up to 30 g a day for 5 years in clinical populations, has not shown kidney or liver harm in people with healthy kidneys. Creatine raises serum creatinine slightly, which can look like a kidney problem on a blood test; tell your doctor you take it. Water weight of 1 to 2 kg is normal. Hair loss claims rest on one small 2009 study of DHT levels that has not been replicated.

Beyond muscle. Trials suggest modest benefits for cognition under sleep deprivation and in older adults, and for bone when combined with training, at the same 3 to 5 g doses.

Frequently asked questions

How much creatine should I take a day?

3 to 5 g of creatine monohydrate every day, including rest days. That is about 0.05 g per kg; a 100 kg athlete may use 5 to 7 g. More than 10 g a day has no added benefit for muscle stores.

Do I need a loading phase?

No. Loading (20 g a day for 5 to 7 days) saturates muscles in a week instead of 3 to 4 weeks, but the end result is the same. Skip it unless you need the effect quickly; it causes more bloating and stomach upset.

When should I take creatine?

Timing has a small or no effect. Take it whenever you will remember, ideally with a meal. Some studies favour post-workout slightly, but consistency matters far more.

Is creatine safe for kidneys?

In people with healthy kidneys, trials up to 5 years long show no harm. It raises creatinine on blood tests without harming kidney function. Anyone with kidney disease should ask a doctor before using it.

Does creatine cause hair loss?

The claim comes from one 2009 study of 20 rugby players that found higher DHT, not hair loss itself, and it has not been replicated. Later reviews found no evidence creatine causes hair loss.

Should I cycle creatine?

No. There is no evidence cycling improves results or safety. Muscle creatine returns to baseline about 4 to 6 weeks after stopping.

Sources

Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. 2017;14:18 (loading 0.3 g/kg for 5 to 7 days; 3 to 5 g/day maintenance)
Antonio J et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18:13 (kidney, hair loss, water retention, cycling)
Hultman E et al. Muscle creatine loading in men. J Appl Physiol. 1996;81(1):232-7 (loading vs 3 g/day both saturate; 28 days for steady dosing)
Burke DG et al. Effect of creatine and weight training on muscle creatine and performance in vegetarians. Med Sci Sports Exerc. 2003;35(11):1946-55

Educational information only, not medical advice. Results are population estimates from published studies and may not apply to you.