Creatine Calculator

Calculate your exact creatine dose based on bodyweight. Get personalised loading phase and maintenance targets, plus timing guidance based on the latest evidence.

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Why Creatine Is the Best-Evidenced Supplement

Creatine monohydrate has more research behind it than virtually any other sports supplement. Over 500 peer-reviewed studies demonstrate consistent, meaningful improvements in strength, power output, and muscle mass — across age groups, training levels, and both sexes.

Unlike most supplements marketed to gym-goers, creatine's mechanism is well understood and the performance effect is reproducible and clinically significant.

How Creatine Works: The Phosphocreatine System

During maximal-intensity exercise (heavy lifts, sprints, jumps), your muscles use the phosphocreatine (PCr) system as their primary energy source. PCr stores are depleted in approximately 8–10 seconds of maximal effort.

Supplementing creatine increases the phosphocreatine stores in muscle cells by 15–40%. This means:

More ATP available for the first set of heavy lifting
Faster PCr resynthesis between sets
More total reps, more total volume, more progressive overload over time
More muscle building stimulus per training session

Creatine for Women: Underused but Equally Effective

Despite creatine being equally effective in women, female supplementation rates are significantly lower. Research shows women experience the same strength and muscle gains as men from creatine supplementation — and emerging evidence suggests additional benefits for women including improved mood, cognitive function, and bone health, particularly relevant during perimenopause.

Women typically have lower muscle creatine stores than men, which means the relative benefit of supplementation may actually be greater.

Loading vs Maintenance: Which Protocol to Use

Both approaches reach the same endpoint — fully saturated muscle creatine stores. The difference is speed:

Loading (0.3g/kg/day for 5–7 days): Full saturation in one week. Mild GI discomfort possible with large single doses — taking 4 smaller doses across the day minimises this.
Maintenance only (0.03g/kg/day): Full saturation in 3–4 weeks. No GI concerns. Preferred for long-term supplementation.

Frequently Asked Questions

How much creatine should I take per day?

The evidence-based maintenance dose is 0.03g per kg of bodyweight per day — typically 3–5g/day for most adults. This amount maintains full muscle creatine saturation once stores are loaded. A loading phase of 0.3g/kg/day (split into 4 doses) for 5–7 days rapidly saturates muscle stores; without loading, full saturation takes 3–4 weeks at maintenance dose.

Do I need to do a creatine loading phase?

No — loading is optional. Loading (20g/day for 5–7 days) reaches full muscle saturation faster (within a week vs 3–4 weeks), but both approaches produce the same end result. If you want rapid performance benefits (e.g., before a competition or training block), loading makes sense. If you're taking creatine long-term, simply starting at 3–5g/day is equally effective.

When is the best time to take creatine?

Timing matters less than daily consistency. Research is divided on optimal timing — some studies suggest post-workout with protein and carbohydrates slightly improves uptake; others find no difference. The most important factor is taking it every day. Pick a time that fits your routine (morning coffee, post-workout shake, evening meal) and stick to it.

What type of creatine is best?

Creatine monohydrate is the most researched, most effective, and cheapest form. Over 500 studies support its safety and efficacy. Newer forms (creatine HCl, Kre-Alkalyn, buffered creatine) are marketed as superior but have no evidence of being more effective than monohydrate. Creatine monohydrate with water is all you need.

Is creatine safe?

Creatine monohydrate has an excellent safety profile. It is one of the most studied supplements — research on consistent users over 5+ years shows no adverse effects in healthy individuals. The kidney concern is a myth perpetuated without evidence: creatine supplementation does not harm kidney function in people with healthy kidneys. Creatine is not recommended for people with pre-existing kidney disease.

Does creatine cause water retention?

Yes — creatine draws water into muscle cells (intramuscular water), which is why scale weight typically increases by 1–2kg in the first 1–2 weeks of loading. This is not fat gain or "bloating" — it is water inside muscle cells, which actually contributes to the muscle-building and strength effect. Total body water weight returns to normal once creatine stores are saturated.