Creatine Dosage Calculator

Stop guessing your scoops. Learn the optimal creatine monohydrate dosage for your body weight.

Current Weight

Unit

Creatine Monohydrate dosage scales directly with skeletal muscle mass. Enter your body weight accurately.

How It Works & Educational Guide

How To Use

Enter your current body weight.
Ensure your unit of measurement is correct (lbs or kg).
Click calculate to get your specific gram targets.
Split the 'Loading Phase' dose into 4 equal portions throughout the day.
Continue with the 'Maintenance Phase' dose every single day.

Skeletal Muscle Saturation Formula

Loading Phase = Weight (kg) × 0.3g | Maintenance = Weight (kg) × 0.03g

What the results mean

Phase	Duration	Goal
Loading Phase	5 - 7 Days	Taking a high dose (approx 20g/day) to rapidly saturate muscle phosphocreatine stores. Leads to faster noticeable strength gains.
Maintenance Phase	Indefinite	A lower daily dose (approx 3-5g/day) to keep muscle stores fully saturated. Must be taken daily to retain benefits.

Frequently Asked Questions

Do I need to do a creatine loading phase?

A loading phase (e.g., 20g/day for 5-7 days) saturates your muscles faster, but it is not strictly necessary. Taking a maintenance dose of 3-5g daily will achieve the same results in about 3-4 weeks.

Is creatine safe?

Creatine monohydrate is the most researched sports supplement in history and is widely considered safe and highly effective for increasing explosive power and lean mass.

Sources: Journal of the International Society of Sports Nutrition (Creatine Safety)

Reviewed by Lion Sports Science Team · Updated July 6, 2026

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Calculator Insights

Finding Your Perfect Creatine Dosage

Creatine is one of the most studied and effective supplements for increasing strength, but taking the wrong dose can lead to bloating or diminished returns. Our creatine loading and maintenance calculator takes your body weight to determine exactly how much you need during the aggressive loading phase and the long-term maintenance phase.

Proper creatine saturation leads to improved ATP production, allowing you to push harder in the gym. Skip the guesswork and use a targeted dosage to maximize muscle volume and cognitive benefits without wasting your supplement.