Creatine Intake Calculator
Your daily creatine maintenance dose by body weight, an optional loading phase, and how much powder a month takes.
Result
0.03 g per kg a day, never below 3 g. Loading, if chosen, is 0.3 g per kg a day split into 4 to 5 doses.
Daily dose by phase
The same dose every day, rest days included.
What does the Creatine Intake Calculator calculate, and which formula does it use?
The Creatine Intake Calculator sets a daily maintenance dose of 0.03 g per kg of body weight, never below 3 g, so 3 g up to 100 kg and 3.6 g at 120 kg. Choose a loading phase and the loading days run at 0.3 g per kg a day, 30 g a day at 100 kg; it then totals the creatine and 5 g scoops a 30-day month takes.
Last updated .
How to use it
- Enter body weight and choose maintenance only or loading + maintenance. Maintenance is 0.03 g per kg a day, never below 3 g; loading is 0.3 g per kg a day for 5 to 7 days, split into 4 to 5 doses. Skip loading and muscle stores fill in about 4 weeks at the maintenance dose.
- Creatine monohydrate is the only form with sufficient evidence. Forms marketed as superior (HCL, ethyl ester, buffered, nitrate) show no advantage in peer-reviewed research at equivalent doses — buy the cheapest monohydrate.
- Expect 1–3 lbs of water weight gain in the first 1–2 weeks as muscle cells draw in water alongside creatine. This is intracellular fluid, not fat, and it may slightly improve muscle protein synthesis.
- Documented effects of creatine supplementation: 3–8% improvement in maximal strength, 1–2% improvement in sprint/power output, faster recovery between high-intensity sets. It does not directly cause fat loss or aerobic improvement.
- Take creatine consistently including rest days — daily consistency matters more than timing. Post-workout delivery shows marginal advantage in some studies but the difference is minor compared to simply taking it daily.
Questions people usually ask
Do I need a loading phase?
No. Loading can saturate stores faster, but many people do fine with a steady maintenance dose and a little more patience.
When should I take creatine?
Timing matters less than consistency. The best time is the time you will actually remember to take it every day.
Why does body weight matter here?
Creatine is stored in muscle, so bigger athletes need more to fill and keep their stores full. Maintenance is 0.03 g per kg a day with a 3 g floor, so it only rises above 3 g past 100 kg; loading is 0.3 g per kg a day. Training frequency does not change the dose.
Is more always better?
No. Past a sensible dose, extra creatine does not keep adding benefit and may only increase stomach discomfort.
Is this tool free and private to use?
Yes. AI Fit Hub tools are free, no-signup browser tools. Inputs stay in your browser unless you choose to share a URL.
Do these tools replace medical guidance?
No. These outputs are general fitness estimates — not medical advice.
The formula, worked through
- Formula Creatine Loading Formula
Creatine loading formula: 0.3 g/kg/day for 5–7 days, split 4× daily. Maintenance: 0.03 g/kg/day or 3–5 g flat. Same saturation in ~7 vs ~28 days.
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Background on the Creatine Intake Calculator
- Guide How to Use Creatine: Dosing and Timing
Optimize your creatine intake for peak performance and muscle growth. Discover precise loading, maintenance, and timing strategies backed by science.
- Comparison Creatine vs No Creatine: Benefits, Gains & Who Skips It
Creatine vs no creatine: the strength and power gains it typically adds over 4 to 12 weeks, why some people barely respond, and who is better off without it.
- Examples Creatine Dosage Examples
Explore practical creatine dosage examples for diverse scenarios, from elite athletes to seniors, focusing on optimal intake for performance, recovery.
- Checklist Supplement Stack Checklist
Build an effective and safe supplement stack with our actionable checklist. Optimize your fitness goals by assessing needs, selecting evidence-based.
- Learn What Is Creatine? Simply Explained
Discover creatine's role in muscle energy, performance enhancement, and brain health. Learn how it works, typical dosages, and its benefits for athletes.
Articles
- 7 min read How to Eat Enough Protein
Eating enough protein: the daily target by training goal, leucine threshold per meal, distribution across the day, and plant-based bioavailability adjustments.
- 6 min read Creatine Loading vs Maintenance for an 82kg Lifter
Creatine loading 24.6 g/day for 7 days then 3 g/day maintenance for an 82 kg lifter. 262 g per month, hydration baseline 2.87 L, math and trade-off.
- 7 min read Protein Intake vs Macro Calculators: Three Engines, One Lifter
Run protein-intake, macro, and macro-cycling tools on the same 80kg active lifter. The 1.6 g/kg ISSN floor, the bulk vs cut adjustment, the agreements.
By goal
Use it from code
The same calculation as a JavaScript module you can import. It runs where you import it, with no request, key or rate limit.
import { compute } from "https://aifithub.io/engines/creatine-intake-calculator.js";Input and output contract, TypeScript types and the guide for agents.