Nishaana
Creatine calculator — your daily dose.
This creatine calculator turns your body weight into a daily maintenance dose of 3 to 5 grams (about 0.03 g/kg) and an optional loading dose of 0.3 g/kg/day for 5 to 7 days, per the ISSN. Enter your weight below; it updates instantly, no signup. Loading is optional — 3 to 5 g daily reaches full saturation in about a month.
Loading is optional — it just saturates your muscles faster.
Your saturation timeline
Both paths end at the same fully saturated muscle stores — loading just gets you there sooner.
5 g/day from day one. Slower to saturate, but the least stomach upset and water weight — the path most lifters pick.
24 g/day (4 doses) for a week, then drop to 5 g/day. Fastest saturation; more likely to cause mild bloating early on.
The creatine dosing, explained.
No black box. The numbers come straight from the ISSN creatine position stand, not a round guess.
3–5 g/day · ~0.03 g/kg Holds full muscle saturation. An 80 kg lifter needs about 2.4 g to top up, so the standard 3–5 g scoop covers everyone with margin.
0.3 g/kg/day × 5–7 days Split into 4 doses to cut stomach upset. An 80 kg lifter takes about 24 g/day — four 6 g servings — for a week.
both → full saturation Loading saturates in ~1 week; maintenance alone gets there in ~3–4 weeks. The long-run strength benefit is identical.
Use micronized creatine monohydrate — the cheapest and most studied form; HCl and buffered versions cost more with no proven edge. Creatine is safe for healthy adults at these doses, but if you have kidney disease, check with your doctor first. Pair it with your protein target.
Related supplement calculators.
Dial in the rest of your stack — protein, caffeine, hydration — and track it all in one place.
Protein calculator
Your daily protein target in grams by weight and goal.
Open toolCaffeine calculator
Your pre-workout caffeine range and safe daily ceiling.
Open toolWater intake calculator
Your daily hydration target from weight and activity.
Open toolNutrition tracker
Log creatine, protein and macros every day in the browser.
Open toolCreatine dosing questions.
How much creatine should I take per day?
For maintenance, take 3 to 5 grams of creatine monohydrate per day, or about 0.03 grams per kilogram of body weight. This dose keeps your muscles fully saturated once you reach saturation. An 80 kg lifter lands at roughly 5 grams a day, which is why the flat 5-gram scoop is the common default.
Do I need to do a creatine loading phase?
No, loading is optional. Loading with about 0.3 grams per kilogram per day, split into four doses for 5 to 7 days, saturates your muscles in roughly a week. Skipping it and taking 3 to 5 grams daily reaches the same saturation in about 3 to 4 weeks, with less stomach upset and water weight.
How much creatine for loading by body weight?
Loading uses 0.3 grams per kilogram of body weight per day, split into about four servings for 5 to 7 days. An 80 kg lifter takes around 24 grams a day, or four 6-gram doses. After the loading week you drop to the 3 to 5 gram daily maintenance dose to hold saturation.
When is the best time to take creatine?
Timing barely matters, so take it whenever you will remember it every day. Consistency drives saturation far more than timing. Some studies show a small edge to taking creatine after training, but the effect is minor. The key is a daily 3 to 5 gram dose, on training and rest days alike.
Is creatine safe?
Yes, for healthy adults creatine monohydrate is one of the most studied and safest supplements, with no proven harm to kidneys at recommended doses per the ISSN. Early water retention is mild and intramuscular, not bloat. If you have kidney disease or another condition, check with your doctor before starting.
Which type of creatine is best?
Micronized creatine monohydrate is the best value and the most researched form. HCl, Kre-Alkalyn, buffered, liquid and blended versions cost more and show no proven advantage over plain monohydrate. Buy the cheapest monohydrate with a third-party testing seal and take it daily.
Save your creatine plan. Stay consistent.
Free in your browser — Nishaana reminds you to take your dose every day, the one thing that actually keeps your muscles saturated.
Start free