Loading the page...
Preparing tools and content for you. This usually takes a second.
Preparing tools and content for you. This usually takes a second.
Fetching calculator categories and tools for this section.
Free creatine loading dose calculator for monohydrate: from body weight, estimate a short loading phase (optional 5–7 days) with daily grams and a simple multi-dose split, plus maintenance grams per day. Pair with protein planning and hydration—this is general education, not a prescription.
Last updated: April 11, 2026
Building a supplement education product? Get a Quote
Range 80–400 lb.
Based on
180 lb (81.6 kg)
Loading (per day)
~24 g
Split (4× / day)
~6 g each
Loading phase total (~7 days)
~168 g
Maintenance (ongoing)
~3 g / day
Timing with meals may reduce GI upset for some users. For daily protein targets see our protein calculator.
Daily total
~0.3 g/kg (capped)
Roughly matches common textbook loading, clamped for practicality.
Pattern
4× / day
Evenly divides the loading day total for planning—not a rigid rule.
Ongoing
~0.03 g/kg band
Bounded daily range for long-term use estimates.
Assumption
Creatine monohydrate
Other salts or buffered products differ in creatine content by label.
Units
lb / kg
Internal math uses kilograms for the scaling formulas.
Disclaimer
Clinician for risks
Pregnancy, pediatrics, and renal disease need individualized guidance.
180 lb, loading 7 days → about 24 g/day loading (~6 g × 4), then ~3 g/day maintenance.
Sports nutrition syntheses often describe a rapid-loading option with higher daily intake for about a week, followed by a lower daily dose to maintain muscle creatine stores. We implement that pattern with rounded grams and caps so outputs stay in line with what labels and coaches commonly use. Skipping loading simply delays saturation—maintenance dosing still works. For broader fitness and lifestyle planning, combine supplement estimates with calories, protein, and fluids from qualified professionals when needed.
Dialing macros? Open the macro calculator.
Get a Custom Calculator for Your PlatformSkip loading; take roughly 3 g/day creatine monohydrate consistently. Saturation builds over a few weeks.
Same maintenance estimator applies after a loading phase—compare by toggling the form to "Loading + maintenance" for your weight.
Share it with your gym or training thread.
Suggested hashtags: #Creatine #Supplements #Fitness #Nutrition #Calculator