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Supplements · Creatine

Creatine Loading & Maintenance Calculator

Personalise creatine monohydrate loading + maintenance by body weight (ISSN 2017).

Your details

Body weight
Protocol

This is an informational estimate, not a prescription. A loading phase is optional — maintenance-only is a valid, evidence-supported approach. Please consult a qualified healthcare professional before starting if you have kidney disease, take nephrotoxic medication, are pregnant or breastfeeding, or are under 18.

Daily maintenance dose
3g / day
< 4 g / day≥ 5 g / day
Lighter body weight — around 3 g/day informational maintenance

For a lighter adult body weight, the ISSN 2017 evidence base points to an informational maintenance range of around 3 g/day of creatine monohydrate. This is a general reference, not a prescription.

Loading phase · Days 1-6
21 g / day(4 doses of 5.3 g, spaced through the day)
Reaches muscle-creatine saturation in about 1 week.
Maintenance phase · Ongoing
3 g / day(or 0.03 g/kg/day, whichever is easier to measure)
Long-term daily dose. No cycling required.

Creatine monohydrate is the most-studied and cost-effective form. Take with a meal for better absorption. Consistency > timing.

Loading or slow-load — which?

Both reach the same muscle-creatine saturation. A traditional load (20 g/day for 5-7 days) fills stores in about a week and is convenient before a competition or training block. A slow-load (3-5 g/day for 3-4 weeks) is gentler on the gut and is more common in modern practice for recreational lifters.

Why creatine MONOHYDRATE

Every ISSN-endorsed conclusion is based on creatine monohydrate. Alternative forms (HCl, ethyl ester, buffered) cost more and lack head-to-head evidence of superiority. Monohydrate remains the most-studied, cheapest, and best-tolerated form.

Timing matters less than you think

Head-to-head trials (Antonio 2013) show minimal difference between pre-workout and post-workout timing. Total daily intake and daily consistency matter far more than timing precision.

Safety and side effects

For healthy adults, long-term daily creatine is well-established as safe — trials up to 5 years show no adverse effects on kidney, liver or cardiovascular markers. The 1-3 kg weight gain in the first weeks is intracellular water, not fat. People with kidney disease or taking nephrotoxic medication should ask a clinician first.

Beyond strength: emerging evidence

Creatine research has expanded to cognition (particularly under sleep deprivation), depressive symptoms as an adjunct, and skeletal-muscle health in older adults. Evidence is promising but not as strong as for exercise performance. Doses studied outside sport are broadly similar (3-5 g/day).

Category reference

CategoryRange
Loading dose (if used)0.3 g/kg/day × 5-7 days
Maintenance dose3 – 5 g/day (0.03 g/kg)
Slow-load alternative3 – 5 g/day × 3-4 weeks

Limitations & caveats

  • ISSN dose calculations are population averages — individual response varies (roughly 20-30% of people are "non-responders" whose muscle creatine is already near saturation baseline).
  • Kidney disease, nephrotoxic medication, or dehydration risk require clinician conversation.
  • Emerging non-sport uses (cognition, mood) have smaller and less-consistent evidence than sport-performance data.
FAQ

Frequently asked questions

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Practical decision

What "Lighter body weight — around 3 g/day informational maintenance" means

This tool estimates an informational creatine-monohydrate range from body weight — either a short optional loading phase (about 0.3 g/kg/day for 5–7 days) followed by maintenance (about 0.03 g/kg/day, roughly 3–5 g/day), or a maintenance-only slow-load approach. Both approaches are described in the ISSN 2017 Position Stand as reaching a similar muscle-creatine saturation over time. The number is an estimate, not a prescription, and cannot guarantee any particular strength, muscle or performance change.

What to do next

A loading phase is optional — a maintenance-only approach at roughly 3–5 g/day is a fully valid alternative and is often gentler on the gastrointestinal system. Use only creatine monohydrate from a reputable source, take it with a meal for absorption, and prioritise daily consistency over exact timing. Please consult a qualified healthcare professional before starting if you have any medical condition or take medication that could interact.

This is an informational estimate, not a prescription. It cannot guarantee strength gain, muscle gain or performance improvement, and it does not replace individualised advice from a qualified healthcare professional.

What the formula measures
  • A body-weight-based creatine monohydrate range for loading (if used) and maintenance
  • A general reference informed by the ISSN 2017 Position Stand
  • A signal that scales predictably with self-reported body weight
What it does not measure
  • Baseline muscle creatine saturation (some people are near-saturated at baseline and respond less)
  • Individual response to creatine (roughly 20–30% of users respond less strongly)
  • Kidney function, liver function or other laboratory markers
  • Body composition, lean body mass or bone density
  • Guaranteed strength gain, muscle gain or exercise performance
  • Gastrointestinal tolerance for any individual
  • Interactions with medications, supplements or medical conditions
Where it does not apply
  • Chronic kidney disease or history of kidney problems — please consult a qualified healthcare professional before starting
  • Nephrotoxic medications or medications that affect kidney function — professional review is needed
  • Pregnancy — safety data are limited; do not start without professional advice
  • Breastfeeding — safety data are limited; do not start without professional advice
  • Under 18 — evidence in adolescents is limited and professional guidance is recommended
  • Gastrointestinal sensitivity or history of GI issues — maintenance-only dosing is usually better tolerated than loading
  • Cardiovascular, liver or metabolic conditions — please consult a qualified healthcare professional
  • Any medically prescribed diet or supplement plan — follow the prescribing team
How to measure correctly
  • Enter body weight as accurately as possible in the correct unit (kg or lb)
  • Choose loading + maintenance or the maintenance-only slow-load approach — both are valid
  • Use creatine monohydrate from a reputable, third-party-tested source
  • Take with a meal and a full glass of water for absorption and tolerability
  • Prioritise daily consistency over exact timing; there is no need to cycle on and off
  • Discuss any planned use with a qualified healthcare professional if you have any medical condition
Clinical Interpretation

Lighter body weight — around 3 g/day informational maintenanceNormal

For a lighter adult body weight, the ISSN 2017 evidence base points to an informational maintenance range of around 3 g/day of creatine monohydrate. This is a general reference, not a prescription.

Common causes
  • •Lower adult body-weight physiology
Lifestyle considerations
  • •Take with a meal for absorption
  • •Daily consistency matters more than exact timing
  • •Loading is optional — maintenance-only is a valid approach
When to consult a healthcare professional

Please consult a qualified healthcare professional before starting if you have kidney disease, take nephrotoxic medication, are pregnant or breastfeeding, or are under 18.

Medical Evidence

How we ground the Creatine Loading & Maintenance

Grade A · Clinical guidelines & meta-analysesLast reviewed Feb 12, 2026
Named clinical guidelines
  • Kreider RB et al. (2017) — International Society of Sports Nutrition Position Stand: safety and efficacy of creatine supplementation — JISSN 14:18
  • Antonio J et al. (2021) — Common questions and misconceptions about creatine — JISSN 18:13
References

The Evidence Foundation

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