Free tool

Creatine Dosage Calculator

Find your daily creatine dose in grams and scoops, maintenance or loading, based on your bodyweight and the ISSN-backed protocol. Creatine monohydrate is the most-studied compound in sports nutrition.

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Your creatine dose

Creatine dosing is simple and well studied. Set your bodyweight and pick your approach to see your daily dose in grams and scoops.

Approach
Daily maintenance dose

5g

One scoop a day, every day. Research supports 3 to 5g daily; timing does not matter. It just needs to be consistent.

Recommended product

Creatine Monohydrate · 1 scoop/day

Source: ISSN position stand on creatine (Kreider et al. JISSN 2017). Maintenance 3 to 5g/day; optional loading ~0.3 g/kg/day for 5 to 7 days, split into 4 doses, then maintenance. Creatine monohydrate only. Not medical advice.