Creatine Loading Calculator
Creatine monohydrate is the most well-researched sports supplement available, with hundreds of peer-reviewed studies demonstrating improvements in strength, power, sprint performance, and lean mass gains when combined with resistance training. The loading protocol rapidly saturates muscle phosphocreatine stores in 5 to 7 days, while a maintenance dose keeps stores elevated thereafter. This calculator uses your body weight to compute both the loading dose (split into 4 servings per day for 5 to 7 days) and the daily maintenance dose (3 to 5 g), following the International Society of Sports Nutrition (ISSN) position stand on creatine supplementation.
Creatine dosing formula
Loading dose = Body weight (kg) x 0.3 g/kg/day (capped at 20 g/day)
Servings = 4 per day during loading
Maintenance dose = Body weight (kg) x 0.03 g/kg/day (typically 3-5 g/day)
Total loading phase = Loading dose x 7 days
Source: Kreider RB et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. Journal of the International Society of Sports Nutrition, 14, 18.
Frequently asked questions
What is creatine loading?
Creatine loading is a protocol where a large daily dose (approximately 20 g/day, split into 4 doses) is consumed for 5 to 7 days to saturate muscle creatine stores rapidly. Following loading, a smaller maintenance dose (3 to 5 g/day) maintains elevated creatine levels.
Do I need to do a loading phase?
No. A loading phase is optional. Without loading, daily supplementation of 3 to 5 g/day reaches the same muscle creatine saturation in approximately 28 days compared to 5 to 7 days with loading. Both approaches produce the same long-term performance benefits.
What is the evidence for creatine supplementation?
Creatine monohydrate is one of the most researched and evidence-supported sports supplements. The International Society of Sports Nutrition (ISSN) position stand concludes that creatine monohydrate is the most effective ergogenic nutritional supplement for increasing high-intensity exercise capacity and lean body mass.
When should I take creatine?
The timing of creatine supplementation has minimal impact compared to total daily dose. Post-workout creatine may have a slight advantage, but the most important factor is consistent daily supplementation. Taking creatine with carbohydrates or protein may modestly increase retention.
Is creatine safe?
Creatine monohydrate has an extensive safety record in healthy individuals. The ISSN, ACSM, and other bodies have concluded it is safe for healthy adults at recommended doses. It is not recommended for individuals with kidney disease. Adequate hydration is advisable during supplementation.
Official sources
- International Society of Sports Nutrition: ISSN Position Stand: Creatine Supplementation (2017).
- NIH Office of Dietary Supplements: NIH Dietary Supplement Fact Sheets.
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.