Creatine is one of the most popular and effective supplements for all types of athletes: bodybuilders, strength athletes, team sports competitors—you name it! In fact, exercise physiologist and researcher Krissy Kendall, Ph.D., believes nearly everyone should take creatine monohydrate.
But how much creatine per day is right for you? This calculator will provide a daily dose recommendation that you can take indefinitely to achieve the muscle, strength, and health benefits of creatine supplementation.
Creatine Intake Calculator
How did we calculate your creatine dosage?
Our calculation is based on the following scale:
- Under 120 pounds: 3 grams per day
- 121-200 pounds: 5 grams per day
- Over 200 pounds: 8 grams per day
While the standard dosage recommendation is 3-5 grams, 5 grams is the most-studied dosage and is linked with the benefits most people seek. Larger, highly muscular athletes may require up to 8 grams to maintain optimal levels.
Should I do a loading protocol?
A "loading protocol" involves taking the recommended dose four times per day for five days to quickly "saturate" muscles. While this helps results appear faster, it is not necessary; consistent daily maintenance doses will fully saturate muscles in 2-4 weeks. Most people skip loading to avoid potential side effects like bloating or mild abdominal cramping.
What if I miss a dose?
Research shows creatine levels can stay elevated for 4-6 weeks after stopping supplementation. If you miss a day, do not "double up"; simply return to your normal daily schedule.
Frequently Asked Questions
Creatine monohydrate is the most common choice for daily use because it is simple, widely used, and easy to dose. Once you know your daily amount, the main goal is consistency rather than timing it perfectly. You can compare powders, capsules, and other options in the creatine supplements collection.
Creatine timing is less important than taking it consistently. Some people mix it into a pre-workout drink, while others take it after training with protein or a meal. If you prefer using it as part of your training routine, you may want to browse pre and intra workout supplements.
Yes, creatine and protein powder can be used in the same routine. Creatine helps you stay consistent with your daily intake, while protein powder can help you reach your protein target. If you already drink a shake after training, adding creatine to a serving of whey protein can be an easy habit.
You do not need one, but a shaker bottle makes creatine easier to mix and take on a consistent schedule. This is especially useful if you take creatine at the gym, at work, or with a post-workout shake. For easier mixing and daily use, check out shaker bottles.
