Creatine Loading &
Maintenance Calculator
Enter your body weight and pick a protocol. Get your loading dose split into servings, your daily maintenance dose, and how long it takes to saturate muscle stores — with or without a loading phase.
Your inputs
Loading dose
Split into 4 × 6.1 g servings for 5–7 days, then drop to maintenance.
Loading (~0.3 g/kg/day split into 4 servings for 5–7 days) saturates muscle stores in about a week. Skipping the load and taking only the maintenance dose reaches the same saturation in roughly 3–4 weeks — the end state is identical, loading just gets you there faster.
Creatine monohydrate is the best-studied and most cost-effective form — there is no need for fancier variants. Consistency beats timing: taking it at the same convenient time every day matters far more than whether it is pre- or post-workout. Drink adequate water, especially during a loading phase.
This calculator is for educational purposes only and is not medical advice, diagnosis, or treatment. Results are estimates based on published formulas and population averages — your individual values may differ. Nothing here is calculated on a server: everything runs in your browser and no data is stored or sent anywhere. Always consult a qualified clinician before making health, medication, or training decisions.