Inputs
How this works
Loading uses either 0.3 g/kg/day or a fixed daily gram target for the chosen number of days. Maintenance uses 0.03 g/kg/day or a fixed daily amount thereafter. Doses are split evenly per day with optional scoop and cost estimates.
FAQs
It multiplies your body mass in kilograms by 0.3 to estimate grams per day during loading. A 70 kg person would take about 21 g daily, typically split into multiple servings.
Many protocols use 3–7 days. This tool defaults to 5 days but you can choose any value to match your plan or guidance from a qualified professional.
A common estimate is 0.03 g/kg/day or about 3–5 g daily for many adults. The calculator lets you choose weight‑based or fixed maintenance.
Splitting into 2–4 servings can improve comfort. Use the doses per day input to evenly divide the daily total and see per‑dose grams and scoop counts.
Creatine is not highly timing sensitive. Many people take a serving near training and others evenly space servings. The schedule provides timing labels you can customize.
Yes. Some people go straight to maintenance intake. The loading phase saturates stores faster but is optional. You can set loading days to 1 if you prefer minimal loading.
Staying well hydrated may help reduce discomfort such as stomach upset or muscle cramping. If you have kidney disease or concerns, consult a qualified professional before use.
The tool assumes pure creatine monohydrate. If your product has different potency per scoop, enter your scoop size in grams to get accurate scoop estimates.