Is creatine safe?
Yes, extensively studied with excellent safety record. No adverse effects on kidney/liver in healthy people.
Health Fitness
Creatine Dosage Calculator
Calculate creatine dosage with your details.
Personalized estimate
Use realistic inputs for the most useful results.
What this calculator does
Creatine monohydrate increases muscle phosphocreatine stores for ATP regeneration during high-intensity exercise. Loading phase saturates muscles in 5-7 days; maintenance alone takes 3-4 weeks.
How it works
Loading: 0.3g per kg body weight daily for 5-7 days. Maintenance: 0.03g per kg daily ongoing.
Formula
Loading = Weight (kg) × 0.3g. Maintenance = Weight (kg) × 0.03g. 70kg person: 21g loading, 2.1g maintenance.
Tips for using this calculator
- Start with creatine monohydrate powder—most researched and cost-effective
- Mix with carbohydrate source for enhanced absorption
- Stay well-hydrated—creatine draws water into muscles
- Consistent daily dosing is key
- Results appear after 4-6 weeks
Frequently asked questions
Do I need to load?
Optional. Loading speeds results by 1-2 weeks; skipping means 3-4 weeks to full saturation.
When should I take creatine?
With meal containing carbs and protein. Timing relative to workouts is less important than consistency.