Creatine Loading Calculator
Estimate a creatine monohydrate loading phase, servings per day, maintenance amount, total grams, scoop count and tub duration from body weight.
Body Weight And Protocol
Creatine Plan
This is a sports nutrition planning tool, not medical advice. Speak to a clinician before using creatine if you have kidney disease, a medical condition, pregnancy-related questions or medicine interactions.
What The Loading Calculator Does
Creatine loading is a short protocol used to raise muscle creatine stores faster than taking a small daily dose from the start. A common approach in sports nutrition research is about 0.3 g per kg of body weight per day for five to seven days, split into several servings, followed by a maintenance dose. This calculator turns that protocol into grams per day, grams per serving, total loading grams, maintenance grams, scoops and tub duration.
Loading is optional. Taking 3 to 5 g per day without a loading phase can also raise creatine stores, but it takes longer. The best choice depends on tolerance, training timetable, budget and whether a rapid loading phase is worth the extra daily servings.
Formula And Method
Body weight kg = weight in kg, or pounds / 2.2046226218Daily loading grams = body weight kg x loading dose rateGrams per serving = daily loading grams / servings per dayTotal loading grams = daily loading grams x loading daysMaintenance grams = fixed dose, or body weight kg x 0.03Scoops = grams / scoop sizeThe calculator does not adjust for diet, training status, sex, age, vegetarian diet, muscle mass or medical conditions. It is a arithmetic planner for creatine monohydrate amounts, not a personal prescription.
Example Loading Amounts
| Body weight | 0.3 g/kg/day loading | Four servings per day | Total for 7 days |
|---|---|---|---|
| 50 kg | 15 g/day | 3.75 g each | 105 g |
| 60 kg | 18 g/day | 4.5 g each | 126 g |
| 70 kg | 21 g/day | 5.25 g each | 147 g |
| 80 kg | 24 g/day | 6 g each | 168 g |
| 90 kg | 27 g/day | 6.75 g each | 189 g |
| 100 kg | 30 g/day | 7.5 g each | 210 g |
Worked Examples
75 kg Athlete
At 0.3 g/kg/day, a 75 kg athlete gets 22.5 g per day. Split into four servings, that is about 5.6 g each for seven days.
Maintenance After Loading
A fixed 5 g/day maintenance dose uses 35 g per week. A 300 g tub lasts about 60 days at that dose, after the loading phase has been supplied.
No Loading Option
If you skip loading and take 3 to 5 g daily, the daily routine is simpler but muscle stores may take longer to rise.
How To Use The Result
Most people who load split the daily amount into several servings with meals or fluids. Splitting does not make the arithmetic more effective by itself, but it can make the large daily amount easier to tolerate. If the result gives 24 g per day and four servings, that is 6 g per serving. If the scoop is 5 g, the serving is a little more than one scoop.
Creatine monohydrate is the form most often discussed in position stands and research. Fancy blends may add caffeine, sugar, flavouring or other ingredients, so read the label before using scoop counts from this page.
When To Check With A Professional
- Kidney disease, reduced kidney function or kidney monitoring.
- Pregnancy, breastfeeding or trying to conceive.
- Under 18, unless supervised by an appropriate professional.
- Prescription medicines, diabetes, liver disease or other medical conditions.
- Symptoms such as severe cramps, swelling, dark urine, vomiting or unusual weakness.
Also be cautious with multi-ingredient pre-workout products. A scoop may contain creatine plus caffeine, beta-alanine, sweeteners or stimulants. This calculator assumes plain creatine monohydrate grams. If the product is a blend, use the label’s creatine amount per serving, not the total scoop weight.
FAQs
How much creatine is used for loading?
A common protocol is about 0.3 g per kg of body weight per day for five to seven days.
Do I have to load creatine?
No. A smaller daily dose such as 3 to 5 g can also raise stores, but it is slower.
How many servings per day should I use?
Many loading plans split the daily amount into four or five servings. The calculator lets you choose the number.
What is maintenance after loading?
Maintenance is the daily amount used after loading, often 3 to 5 g/day or about 0.03 g/kg/day.
Is this medical advice?
No. It is a supplement amount calculator. Ask a clinician about kidney concerns, medicines, pregnancy or medical conditions.
Sources
- Kreider, R. B., Kalman, D. S., Antonio, J., et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0173-z
- Buford, T. W., Kreider, R. B., Stout, J. R., et al. (2007). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 4, 6. https://jissn.biomedcentral.com/articles/10.1186/1550-2783-4-6
- Antonio, J., Candow, D. G., Forbes, S. C., et al. (2021). Common questions and misconceptions about creatine supplementation. Journal of the International Society of Sports Nutrition, 18, 13. https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w
- Mayo Clinic. (2026). Creatine. Mayo Foundation for Medical Education and Research. https://www.mayoclinic.org/drugs-supplements-creatine/art-20347591