Creatine Calculator
Enter your bodyweight and choose whether you want a loading week. The calculator gives the loading dose (0.3 g/kg/day split over the day), the maintenance range of 3-5 g/day, and how many days a standard 500 g tub will last you.
Creatine labels push oversized scoops and cycling phases. The research is refreshingly boring: monohydrate, 3-5 g a day, no cycling — loading just buys you saturation three weeks faster.
How to use
- Enter your bodyweight in kilograms.
- Choose a loading week if you want results within days, or maintenance-only if you can wait 3-4 weeks — the destination is identical.
- Take the dose daily, training days or not; creatine saturates muscle, it is not a pre-workout.
Frequently asked questions
Should I load creatine or just take 5 g?
Loading (0.3 g/kg/day for 5-7 days) saturates muscles in about a week; 3-5 g daily gets there in 3-4 weeks. Same endpoint, different speed — skipping loading is simply the gentler, stomach-friendlier route.
Do I need to cycle creatine?
No. It is not a stimulant and the body does not downregulate it — cycling just drains the stores you paid to refill, then you reload. Continuous low-dose daily use is the studied pattern behind the performance claims.
Why did I gain 1-2 kg in the first week?
Water, by design: creatine pulls water into muscle cells, which is part of how it works. It is not fat and it is not bloat to fix — drink normally and let it be.
Which form should I buy?
Monohydrate. It is the cheapest and by far the most-studied form — every fancy variant is marketing on top of the same molecule. Check the label says Creapure or just plain creatine monohydrate and save the difference.