Free tool
Creatine Dosage Calculator
A free creatine calculator that shows how much creatine you should take per day, in grams and scoops, for maintenance or a loading phase, based on your bodyweight and the ISSN-backed protocol. Creatine monohydrate is the most-studied compound in sports nutrition.
Shop Valenco CreatineMore creatine questions
How many scoops of creatine is 5 grams?
A standard creatine scoop is about 5 grams, so a 5 gram dose is roughly one level scoop. Scoop sizes vary by brand, so the calculator shows both grams and scoops. A 125 gram tub at 5 grams a day is about 25 servings.
How do I convert creatine milligrams to grams?
Divide milligrams by 1,000 to get grams. So 1,500 mg of creatine is 1.5 grams, and 5,000 mg is 5 grams. Most creatine doses are listed in grams, which is why the calculator works in grams and scoops.
How much water do I mix creatine with?
Creatine monohydrate dissolves well in roughly 8 to 12 ounces of water or any drink. There is no exact water requirement; more fluid just helps it mix and go down easily. Staying generally well hydrated through the day is the useful part. Shop Valenco creatine.
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.
5g
One scoop a day, every day. Research supports 3 to 5g daily; timing does not matter. It just needs to be consistent.
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.