Creatine Maintenance Dose Calculator — Daily Amount
Calculate your ongoing daily creatine dose for long-term muscle saturation.
Frequently Asked Questions — Creatine Loading Calculator
How much creatine should I take daily for maintenance?+
0.03-0.05g per kg of bodyweight per day. For most adults this is 3-5g per day. A 70kg person takes 3-3.5g/day; an 80kg person takes 3.5-4g/day; a 100kg person takes 4-5g/day. Taking more doesn't increase saturation — excess is excreted.
Should I cycle creatine?+
No — cycling creatine is not necessary or beneficial. Continuous use is safe and maintains muscle saturation. Multiple long-term studies (up to 5 years) show no adverse effects from continuous creatine monohydrate use. Just take it daily consistently.
What is the best time to take creatine for maintenance?+
Post-workout timing shows slight superiority due to increased insulin sensitivity and blood flow to muscles. However, consistency matters more than timing for maintenance. If you're not training, any time works. The most important thing is taking it daily without missing doses.