Creatine Calculator: Loading and Daily Dose

Creatine calculator

Short answer

The quickest way to raise muscle creatine is about 0.3 g of creatine monohydrate per kg of body weight a day for 5–7 days, then 3–5 g a day. At 75 kg that loading dose is about 23 g a day, usually split into four servings. Loading is optional: smaller daily amounts reach the same levels over about 3–4 weeks.

Last reviewed 27 October 20261 published sourcesNot medical advice

Reps keeps track of this for you on iPhone, iPad and Apple Watch.

Get Reps free

Creatine doses by body weight
Body weight	Loading (5–7 days)	Per serving (4 a day)	Then daily
50 kg (110 lb)	15 g	3.8 g	3–5 g
60 kg (132 lb)	18 g	4.5 g	3–5 g
70 kg (154 lb)	21 g	5.3 g	3–5 g
80 kg (176 lb)	24 g	6.0 g	3–5 g
90 kg (198 lb)	27 g	6.8 g	3–5 g
100 kg (220 lb)	30 g	7.5 g	3–5 g

Body weight

Loading (5–7 days)

Per serving (4 a day)

Then daily

50 kg (110 lb)

15 g

3.8 g

3–5 g

60 kg (132 lb)

18 g

4.5 g

3–5 g

70 kg (154 lb)

21 g

5.3 g

3–5 g

80 kg (176 lb)

24 g

6.0 g

3–5 g

90 kg (198 lb)

27 g

6.8 g

3–5 g

100 kg (220 lb)

30 g

7.5 g

3–5 g

What the position stand says

The ISSN position stand describes the quickest way to increase muscle creatine as about 0.3 g/kg a day for 5–7 days, followed by 3–5 g a day; smaller daily amounts raise it over about 3–4 weeks. It reports use of up to 30 g a day for 5 years as safe and well tolerated in healthy people (Kreider et al., 2017 (ISSN)).

Creatine supports training rather than replacing it. Plan your lifting with the one rep max calculator and your daily protein with the protein calculator.

Common questions

Do I need a creatine loading phase?

No. Loading raises muscle creatine fastest, in about a week. Taking a smaller amount every day gets you there more slowly, over about 3–4 weeks.

How much creatine per day?

After loading, 3–5 g a day of creatine monohydrate. Larger athletes may use more; the position stand describes up to 5–10 g a day for them.

Is creatine safe?

The International Society of Sports Nutrition position stand concludes that short- and long-term creatine use, up to 30 g a day for 5 years in studies, is safe and well tolerated in healthy people. If you have a medical condition or take medication, ask your clinician first.

Sources

Figures on this page were checked against these publications on 27 October 2026.

Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017;14:18. doi.org/10.1186/s12970-017-0173-z

Creatine calculator