Creatine Loading Calculator
NEWCalculate your creatine loading phase dose and maintenance dose by body weight. Get a complete protocol with timing, dosing schedule, and evidence-based benefits of creatine supplementation.
How to use
- 1Enter: weight(kg),goal — e.g. 80,both or 80,load or 80,maintain
- 2Goal options: load (loading phase only), maintain (maintenance only), both
- 3Get daily dose, split schedule, and 1-month supply estimate
Frequently Asked Questions — Creatine Loading Calculator
Do I need to do a creatine loading phase?+
No — loading is optional. Loading (20-25g/day for 7 days) saturates muscles faster (1 week vs ~4 weeks at maintenance). If you're not in a rush, you can skip loading and take 3-5g/day. Both approaches reach the same end result.
How much creatine should I take per kg of body weight?+
Loading phase: 0.3g per kg of body weight per day (split into 4-5 doses). Maintenance phase: 0.03-0.05g per kg per day (usually 3-5g total). A 80kg person would take 24g/day during loading and 3-4g/day for maintenance.
What type of creatine is best?+
Creatine monohydrate is the most researched, most effective, and cheapest form. There is no evidence that creatine HCL, ethyl ester, or other variants outperform monohydrate. Always start with monohydrate.