Creatine: how much per day? The calculator
Compare dose benchmarks and estimate how long your tub will last and what it will cost. The results are scenarios, not a prescription.
Short answer
The maintenance dose studied is 3 to 5 g of creatine monohydrate per day, taken continuously. A loading phase of about 0.3 g per kilo per day for 5 to 7 days fills your stores faster, but it is optional: at 3 g per day, they fill up in 3 to 4 weeks.
Calculator
Validated inputsYour settings
Results are recalculated automatically.
Practical reference: the standard maintenance dose is generally between 3 and 5 g/day. Rapid loading mainly serves to saturate stores faster, followed by a return to maintenance.
Maintenance dose
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per day
Loading dose
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per day
Monthly cost
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for maintenance
How long the container lasts
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days at maintenance
Total load
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during the initial phase
Price per day
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at maintenance
Protocol summary
A clear overview of your current strategy.
Practical tips
- • Creatine is often taken every day, including non-training days.
- • The loading phase is optional, but it speeds up saturation.
- • Taking it with a meal or shake can make adherence easier.
- • If you use a flavored tub or one with lots of additives, always check the actual number of grams of creatine.
What the tool measures
A benchmark for stores, with or without loading
The ISSN position statement describes maintenance regimens of 3 to 5 g/day and optional loading of around 0.3 g/kg/day for 5 to 7 days. These regimens do not define a personalized dose for each person.
The calculator applies display limits to compare supply and cost. First read the guide to studied dosages and the product instructions.
Interpreting the result
Interpret without overpromising
Maintenance and loading are two different scenarios. The loading amount shown is a daily total, not a dose per intake.
The monthly cost covers 30 days of maintenance, excluding the loading phase. How long the tub lasts is rounded down to the number of full days. A higher dose does not guarantee a better result.
Calculation and assumptions
Methodology
- Maintenance: weight × 0.03 g, bounded between 3 and 5 g, rounded to the nearest half gram.
- "Upper reference" option: weight × 0.04 g, bounded between 4 and 5 g. This is a site presentation variant, not a higher dose validated for performance.
- Loading mode: maintenance bounded between 3 and 4 g, and loading = weight × 0.3 g, bounded between 15 and 25 g, rounded to the nearest half gram. The scenario uses 5 days.
- Daily cost = maintenance dose ÷ tub contents × price. Monthly cost = daily cost × 30.
- Tub duration = contents ÷ maintenance dose, rounded down.
The calculator's bounds are not universal safety thresholds or a justification for exceeding label directions.
Sources consulted
Sources
- Kreider et al. (2017), International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
Scientific position statement describing, among other things, loading and maintenance regimens. It does not validate this site's personalised algorithm.
Scope of validity
Limitations to know
The result does not account for medical context, dietary intake or individual response. The cost uses only the price entered. In cases of kidney disease, pregnancy, breastfeeding, treatment, or for a minor, seek professional advice before supplementing. Loading is optional.
Frequently asked questions
Before using the result
Is loading mandatory?
No. It is an optional scenario separate from maintenance. The calculator does not decide whether it suits your situation.
Does the upper reference improve performance?
This option does not demonstrate an additional benefit. It only compares a dose at the upper end of the displayed range.
Does the cost include the loading phase?
No. The cost over 30 days covers maintenance. The total loading amount is displayed separately.