Creatine Loading Calculator
Calculate a weight-based loading phase, serving size, loading total, and daily maintenance creatine.
What is a creatine loading phase?
A loading phase uses a larger daily amount for several days to increase muscle creatine stores sooner. It is optional; a consistent maintenance dose can reach the same goal more gradually.
How the calculator works
Standard loading equals body weight in kilograms × the selected g/kg/day. Total loading equals daily dose × days, and each serving is the daily amount divided by servings.
Creatine loading dose by body weight
At 0.3 g/kg/day, 60, 70, 80, 90, and 100 kg correspond to 18, 21, 24, 27, and 30 g/day.
Do you need to load creatine?
No. Loading is a timing strategy rather than a medical requirement. See the general creatine calculator.
Loading vs maintenance
Loading is short and higher-dose; maintenance is the smaller continuing daily amount.
How to split your daily creatine dose
Dividing the daily loading amount into several servings may be more convenient. For hydration context, use the creatine water intake calculator or water intake calculator.
Creatine loading FAQ
Is loading necessary?
No. The calculator includes a no-loading option.
Can the duration be longer than seven days?
The field accepts a custom positive duration; discuss supplementation questions with a qualified clinician when appropriate.