Creatine Dose Calculator
Get an evidence-based creatine loading and maintenance protocol from the ISSN position stand: 0.3 g/kg/day for 5-7 days, then 3-5 g/day.
Results
- Loading dose
- 22.5 g/day for 5-7 days
- 0.3 g/kg/day - 5.6 g x 4 doses per day
- Loading week total
- 157.5 g
- 7 days x daily loading dose
- Maintenance dose
- 3-5 g/day
- Start after the loading week
ISSN creatine protocols
| Phase | Dose | Duration |
|---|---|---|
| Loading (optional) | 0.3 g/kg/day (split 3-4x) | 5-7 days |
| Maintenance | 3-5 g/day | Ongoing |
| No-loading alternative | 3-5 g/day | Saturation in 3-4 weeks |
Loading dose by bodyweight (0.3 g/kg/day)
| Bodyweight | Per day | Per dose at 4x |
|---|---|---|
| 60 kg | 18 g | 4.5 g |
| 70 kg | 21 g | 5.3 g |
| 80 kg | 24 g | 6 g |
| 90 kg | 27 g | 6.8 g |
| 100 kg | 30 g | 7.5 g |
How it works & limitations
What the research says
Creatine monohydrate is one of the most studied sports supplements. The ISSN position stand concludes that 0.3 g/kg/day for 5-7 days followed by 3-5 g/day is an effective way to raise muscle creatine stores, and that it is safe for healthy people at recommended doses. Skipping loading and taking 3-5 g/day saturates stores in roughly 3-4 weeks.
Practical notes
More is not better - once stores are saturated, extra creatine is simply excreted. Split the loading dose across the day to reduce stomach upset, take it with a meal or drink, and be consistent. There is no need to cycle creatine or take a 'rest week', and timing around your workout makes little difference compared with daily consistency. Creatine is not recommended for athletes under 18 without medical or parental guidance.
Sources
Last updated 2026-08-13
Supplement guidance for healthy adults. Consult a professional if you have kidney disease or other medical conditions, and use products from reputable manufacturers.
Frequently asked questions
Do I need to load creatine?
Loading (0.3 g/kg/day for 5-7 days) saturates muscle stores faster. You can skip loading and take 3-5 g/day, which reaches full saturation in roughly 3-4 weeks. Both are supported by the ISSN position stand.
Is creatine safe?
The ISSN position stand concludes that creatine monohydrate is one of the most extensively studied and safe supplements when used at recommended doses in healthy people. Use a reliable brand and follow the dosing protocol.