Creatine is an amino acid that has long been shown to improve physical performance. While our bodies naturally produce creatine, we normally don't get enough from natural production or from the food we eat. When taken as a supplement, creatine provides extra energy to the muscles and can increase strength and power. It may also improve glucose metabolism, reduce oxidative stress, and increase bone mineral density.
Our creatine calculator will help you determine the ideal intake for your weight and body type using a simple formula. Please note that it may take a couple of weeks before you see a notable difference in your workouts. We recommend that you read the product labels carefully, consult a physician before starting a supplement regimen, and only take the recommended optimal dose.
Creatine Dosage Calculator
Recommended Creatine Intake:
Your daily dose for the loading phase is:
27 grams per day
The ISSN (International Society of Sports Nutrition) suggests 5 grams of creatine monohydrate four times daily for 5–7 days is the most effective way to increase your muscle creatine levels (1).
Your daily dose for the maintenance phase is:
5 grams per day
After the loading phase once your muscles are completely saturated, a lower dose can maintain high levels of creatine.