Creatine calculator by weight
See the daily maintenance dose and an optional loading estimate by body weight.
Maintenance dose
3–5 g/day
Common practical range for daily use. The loading below is optional, not mandatory.
Optional loading
22.5 g/day
0.3 g/kg/day for 5 to 7 days.
If split into 4 doses
5.6 g
Per intake during the short phase.
Phase total
112.5–157.5 g
Then, back to maintenance.
In case of illness, pregnancy, medication or clinical doubt, decide on use with a health professional. Creatine doesn't replace progressive training.
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Terms used in this calculator
These concepts show up in the math and help you read the result with more context.
- Creatine
- Creatine is a supplement linked to replenishing muscle phosphocreatine and can support performance in intense, repeated efforts.
- Creatine loading
- Creatine loading is an optional strategy of taking a higher dose for a few days to fill stores faster.
Maintenance is the simplest use
The most used practical reference for creatine is a maintenance dose of 3 to 5 g per day. For many people, that's already enough to saturate stores over time.
There's also the loading strategy, with a larger dose for a few days, but it's optional. The calculator shows both so you understand the difference, not to impose a protocol.
What the math doesn't decide
The calculator doesn't assess clinical history, kidney function, medications or restrictions. In case of illness, pregnancy, medication use or medical doubt, the decision should be individualized with a health professional.
Creatine can help performance, but it doesn't fix bad training. The stimulus, the progression and the logging still come first.
Sources and references
- Source: Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition Position Stand: safety and efficacy of creatine supplementation. JISSN, 2017. — Journal of the International Society of Sports Nutrition
Reviewed by the SelfShapeAI research team.
Frequently asked questions
How many grams of creatine per day?
A common maintenance reference is 3 to 5 g per day. Loading at 0.3 g/kg/day for 5 to 7 days is optional, not mandatory.
Do I need a loading phase?
Not necessarily. Loading can speed up the process, but daily maintenance doses also saturate the stores given more time.
Does creatine replace well-executed training?
No. Creatine is a supplement; the result depends on progressive training, recovery and consistency.
Keep reading
Take the math into your training
SelfShapeAI builds the plan, logs your loads and adjusts volume with context — so you don't have to run the numbers by hand.
