Creatine Dosage Calculator

Calculate your optimal daily creatine dose based on body weight using evidence-based guidelines from the International Society of Sports Nutrition (ISSN).

Understanding Creatine Supplementation

Creatine monohydrate is one of the most researched and effective sports supplements available, shown to increase muscle strength, power output, and lean body mass when combined with high-intensity training.

How This Calculator Works

The calculator uses evidence-based dosing protocols from the International Society of Sports Nutrition (ISSN) to determine your personalized creatine intake. It considers several key factors:

Body Weight

Creatine recommendations are calculated relative to body weight in kilograms. Larger individuals with more muscle mass have a greater capacity to store creatine and may benefit from higher doses, particularly during maintenance.

Supplementation Phase

The ISSN describes two phases of creatine supplementation:

• Loading Phase: 0.3 g/kg/day for 5–7 days
• Maintenance Phase: 0.03 g/kg/day ongoing

Skipping the Loading Phase: Research published in Current Sports Medicine Reports notes that "loading doses are not necessary to increase the intramuscular stores of creatine." You can achieve the same muscle saturation by simply taking the maintenance dose (0.03 g/kg/day) from day one. It just takes longer, typically 3–4 weeks instead of one week. This approach may be preferable for those who want to avoid potential gastrointestinal discomfort sometimes associated with higher loading doses.

Activity Level Considerations

While the standard maintenance dose works for most individuals, larger athletes engaged in high-volume training may benefit from doses up to 5–10g/day to maintain optimal muscle creatine stores.

Loading Phase Protocol

If you choose to load creatine for faster saturation:

• Daily Dose: 0.3 g/kg body weight
• Frequency: Divide into 4–5 doses throughout the day
• Duration: 5–7 days
• Timing: Space doses approximately 4 hours apart
• With Food: Take creatine with carbohydrates may enhance uptake

After the loading phase, transition immediately to the maintenance dose. There's no need for a "washout" period.

Potential Loading Phase Side Effects

Some individuals experience mild gastrointestinal discomfort during loading. This can typically be minimized by dividing the dose into smaller, more frequent servings throughout the day. Ensuring adequate hydration with each dose. Taking creatine with meals rather than on an empty stomach.

Maintenance Phase Protocol

For long-term supplementation after saturation is achieved:

• Standard Dose: 0.03 g/kg body weight
• Larger Athletes: 5–10g per day for those with greater muscle mass
• Frequency: Single daily dose is sufficient
• Timing: Consistency matters more than specific timing
• Duration: Can be taken indefinitely

Vegetarians and Vegans

Creatine supplementation is particularly relevant for those following plant-based diets:

Lower Baseline Stores: Vegetarians and vegans typically have 20–30% lower muscle creatine concentrations compared to omnivores. This is because dietary creatine comes exclusively from meat and fish. Plant foods contain none. While the body synthesizes about 1g of creatine daily, omnivores obtain an additional 1–2g from their diet.

Greater Response to Supplementation: Research shows that vegetarians often experience greater relative increases in muscle creatine stores, lean body mass, and exercise performance when supplementing compared to omnivores. A systematic review in the International Journal of Environmental Research and Public Health found that vegetarian athletes are likely to benefit from creatine supplementation, with creatine stores sometimes increasing to levels greater than omnivores after supplementation.

Same Dosage Applies: Despite having lower baseline stores, vegetarians and vegans should follow the same dosing protocols as omnivores. The standard daily maintenance dose is effective for all dietary patterns. The difference is that plant-based individuals may see more pronounced benefits from the same dose.

Vegan-Friendly Supplement: Creatine monohydrate is synthetically produced and does not contain animal products. However, capsule forms may contain gelatin. Check labels if this is a concern, or use powder form.

Timing Considerations

Research on optimal creatine timing is mixed, but some evidence suggests:

• Post-Workout: May provide slightly greater benefits for body composition
• With Carbohydrates: Insulin may enhance creatine uptake into muscle
• Consistency: Daily intake matters more than specific timing

The most important factor is taking creatine consistently every day, including rest days, to maintain elevated muscle stores.

Safety and Side Effects

Creatine monohydrate has an excellent safety profile when used at recommended doses:

Water Retention: Initial weight gain of 1–3 pounds is common and reflects increased water content in muscle cells—not fat gain. This is a normal response to increased intracellular creatine.

Kidney Function: Multiple controlled studies have found no adverse effects on kidney function in healthy individuals. However, those with pre-existing kidney conditions should consult a healthcare provider.

Who May Benefit Most

Creatine supplementation is particularly effective for activities involving repeated high-intensity efforts with short rest periods, such as weight training, sprinting, team sports, and interval training.

Evidence also supports potential benefits for older adults (preserving muscle mass), vegetarians/vegans (lower baseline stores), and cognitive performance during sleep deprivation or mental fatigue.

When to Consult a Professional

This calculator provides general guidance based on ISSN recommendations. Individuals with kidney disease, those taking medications that affect kidney function, or those with other medical conditions should consult a healthcare provider before starting creatine supplementation.

A sports dietitian can provide personalized recommendations based on your specific training program, competition schedule, and health considerations.

References:

1. Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. https://pubmed.ncbi.nlm.nih.gov/28615996/
2. Buford TW, Kreider RB, Stout JR, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007;4:6. https://pubmed.ncbi.nlm.nih.gov/17908288/
3. Hall M, Trojian TH. Creatine supplementation. Curr Sports Med Rep. 2013;12(4):240-244. https://pubmed.ncbi.nlm.nih.gov/23851411/
4. Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18(1):13. https://pubmed.ncbi.nlm.nih.gov/33557850/
5. Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012;9(1):33. https://pubmed.ncbi.nlm.nih.gov/22817979/
6. Kerksick CM, Wilborn CD, Roberts MD, et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15:38. https://pubmed.ncbi.nlm.nih.gov/30068354/
7. Mielgo-Ayuso J, Calleja-Gonzalez J, Marqués-Jiménez D, et al. Effects of creatine supplementation on athletic performance in soccer players: A systematic review and meta-analysis. Nutrients. 2019;11(4):757. https://pubmed.ncbi.nlm.nih.gov/30935142/
8. Rae C, Digney AL, McEwan SR, Bates TC. Oral creatine monohydrate supplementation improves brain performance: a double-blind, placebo-controlled, cross-over trial. Proc Biol Sci. 2003;270(1529):2147-50. https://pubmed.ncbi.nlm.nih.gov/14561278/
9. Kaviani M, Aber K, Gough A, et al. Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review. Int J Environ Res Public Health. 2020;17(9):3041. https://pubmed.ncbi.nlm.nih.gov/32349356/