How it works
Creatine monohydrate is one of the most studied sports supplements. For most people, a daily maintenance dose of 3–5 g is enough to saturate muscle creatine stores over a few weeks.
An optional loading protocol can saturate stores faster:
- Loading dose: about 0.3 g per kg body weight per day.
- Split: divide into 4–5 smaller doses to reduce stomach discomfort.
- Duration: 5–7 days, then switch to maintenance.
For a 75 kg person, loading is roughly 22.5 g per day, split into about 4.5 g servings five times daily. Larger individuals may need the higher end of maintenance; smaller individuals may do fine with the lower end.
Limitations
Loading is optional and can cause bloating or gastrointestinal upset in some people. Vegetarians and vegans often have lower baseline creatine stores and may notice a larger response. People with kidney disease should consult a clinician before supplementing. This calculator estimates dosing; it does not evaluate safety for your specific health situation.