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.
