Calculator
Creatine calculator by body weight.
Enter your body weight to see the daily creatine amounts that research protocols use: about 0.1 g per kg for maintenance, and about 0.3 g per kg for an optional 5–7 day loading phase. The numbers are for creatine monohydrate.
Daily maintenance
–a day, every day (about 0.1 g per kg)
Loading phase (optional)
–for 5–7 days, split into servings
Gradual, no loading
3 ga day; stores fill over about 28 days
Creatine amounts by body weight
The same numbers as the calculator, rounded to the nearest 0.5 g. Loading is split into four servings so that each stays under about 10 g.
| Body weight | Maintenance a day (0.1 g/kg) | Loading a day (0.3 g/kg, 5–7 days) | Loading servings |
|---|---|---|---|
| 50 kg (110 lb) | 5 g | 15 g | 4 × 4 g |
| 60 kg (132 lb) | 6 g | 18 g | 4 × 4.5 g |
| 70 kg (154 lb) | 7 g | 21 g | 4 × 5.5 g |
| 80 kg (176 lb) | 8 g | 24 g | 4 × 6 g |
| 90 kg (198 lb) | 9 g | 27 g | 4 × 7 g |
| 100 kg (220 lb) | 10 g | 30 g | 4 × 7.5 g |
| 110 kg (243 lb) | 11 g | 33 g | 4 × 8.5 g |
| 120 kg (265 lb) | 12 g | 36 g | 4 × 9 g |
Above about 50 kg the per-kg rule gives more than the 3–5 g a day that most studies use. The ISSN notes that some larger athletes may need 5–10 g a day to maintain their stores,[1] so many people simply pick a fixed 3–5 g. Both approaches appear in the research; neither is a personal prescription.
How the calculator works
- Maintenance is 0.1 g multiplied by your weight in kg, the per-kg form of the 3–5 g a day described in a 2021 review by creatine researchers.[2]
- Loading is 0.3 g multiplied by your weight in kg, the per-kg form of the ISSN's loading protocol (about 5 g four times a day for 5–7 days).[1] It's divided into at least four servings, more if one serving would go above 10 g.[2]
- Pounds are converted at 1 lb = 0.4536 kg. Everything is rounded to the nearest 0.5 g, about what you can measure with a scoop.
- Nothing leaves your device. The calculation runs in your browser.
Do you need to load?
No. Loading is the fastest way to fill muscle stores, but 3 g a day reaches the same place in about four weeks.[1] Loading typically comes with a 1–3 kg rise in body mass, mostly water, which some people would rather avoid.[2] Our guide to tracking creatine compares the two approaches in more detail.
Grams, not scoops
Scoop sizes differ between brands. Check the label for grams per scoop before you turn these numbers into scoops, and log grams so your history stays right if you switch products. The amounts here are for creatine monohydrate, which the ISSN describes as the most extensively studied and clinically effective form.[1]
Who should ask a doctor first
Talk to a doctor or registered dietitian before you start if you have kidney problems or any other medical condition, are pregnant or breastfeeding, are under 18, or take prescription medication. Tell your doctor you take creatine before kidney-related blood tests: blood creatinine is related to creatine metabolism and muscle mass.[2]
Not medical advice. This calculator shows amounts used in published research. It doesn't know your health and isn't a recommendation for you.
Keeping it going
Getting the number right is the easy part; taking it every day is the hard part. mond is a creatine and supplement tracker for iPhone that suggests a daily amount from your body weight, runs a loading week and its portions for you, and shows each day you took it as a green ring. It's coming soon to the App Store. Join the waitlist or try the web version.
Common questions
How much creatine should I take a day?
Studies typically use 3–5 g a day of creatine monohydrate, or about 0.1 g per kg of body weight.[2] For a 70 kg person the per-kg rule gives 7 g; many people simply take a fixed 3–5 g. Ask a professional if you're unsure.
How much creatine for a loading phase?
About 0.3 g per kg a day, often written as 5 g four times a day, for 5–7 days, then a maintenance amount.[1] For 80 kg that's about 24 g a day in four servings of 6 g.
Should I take creatine on rest days?
Yes, in the studied protocols. Maintenance is written as a daily amount because the aim is to keep muscle stores topped up.[1]
Is 10 g of creatine a day too much?
The ISSN notes that some larger athletes may need 5–10 g a day to maintain their stores.[1] Single servings above about 10 g may upset your stomach, so split larger amounts.[2] If you're unsure, ask a doctor or dietitian.
What if I miss a day?
Take your normal amount the next day; don't double up. Muscle stores generally take about 4–6 weeks to return to baseline after you stop.[1]
Sources
- Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z
- Antonio J, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18:13. doi:10.1186/s12970-021-00412-w
Written by the mond team. Published October 24, 2026; sources were checked on that date. mond isn't affiliated with the authors or journals cited.
