Creatine Dosage Calculator

How to calculate creatine dosage?

Creatine is primarily stored in skeletal muscle tissue. Therefore, individuals with higher body weight typically require a higher daily intake to reach and maintain optimal saturation levels. A common scientific benchmark for maintenance is calculated using the formula: Weight (kg) × 0.03g.

Using the dosage calculator: an example

For an individual weighing 80kg, the calculation for daily maintenance would follow these steps:

1. Multiply 80kg by 0.03g to find the base maintenance (2.4g).
2. Adjust for high intensity or high muscle mass by adding 1-2g.
3. Total daily intake = approximately 4g.

It is important to note that daily consistency is far more critical for muscle saturation and performance benefits than specific timing around your workout window.

Frequently Asked Questions

Is a loading phase necessary?

A loading phase (20g per day for 5-7 days) can help saturate your muscles faster, but it is not necessary. Taking a smaller maintenance dose of 3-5g daily will achieve the same saturation level within 3 to 4 weeks.

Does timing matter?

While some research suggests a slight advantage to taking creatine post-workout, the difference is negligible. The most important factor is taking it every single day to keep your muscle stores full.

Is creatine safe?

Creatine monohydrate is one of the most researched and safe nutritional supplements available. For healthy individuals, long-term use at recommended dosages has shown no significant adverse side effects.