About this tool
The Creatine Dosage Calculator estimates how many grams of creatine monohydrate to take per day for the phase you choose, scaled to your bodyweight. All maths runs locally in your browser and nothing is sent anywhere.
Bodyweight in pounds is converted to kilograms by dividing by 2.2046. A loading phase uses 0.3 g per kg per day, split into four smaller doses across the day for 5–7 days to saturate the muscles quickly. Maintenance uses 0.03 g per kg per day, clamped to the common 3–5 g band that suits most people. A no-load protocol skips loading and takes the same maintenance dose, reaching full saturation more gradually over about 28 days. The tool shows your daily total, the per-dose amount and how many doses, the time to saturation, and short guidance for the phase.
Use it to plan a simple, consistent routine: many people run a short load then settle on 3–5 g daily. This is general fitness information, not medical advice — check with a qualified professional before starting any supplement, especially if you have kidney concerns or take medication.