Creatine monohydrate is a widely researched dietary supplement used to support muscular phosphocreatine stores for high-intensity exercise. Determining intake typically involves either a fast 5-day loading phase to achieve rapid muscle saturation or a steady daily maintenance dose.

This calculator sizes daily creatine dosages based on total body mass and protocol choice. Under the fast loading protocol (Protocol 1), the loading dosage is calculated as 0.3g per kilogram of body weight per day (split into 4 equal daily servings) for 5 days. Under the daily maintenance protocol (Protocol 2), intake is calculated as 0.04g per kilogram of body weight per day, with a standard minimum of 5g daily. For example, a 180-lb lifter (81.6 kg) requires 24g daily split into four 6.0g servings during the 5-day loading phase, followed by 5g daily for ongoing maintenance.

Disclaimer: This calculator is provided for informational and educational purposes only and does not constitute medical advice. Consult a healthcare provider or sports dietitian before starting any dietary supplement.

All dosage math runs locally in your web browser. No personal health metrics or body weight entries are sent to remote servers.