Calculate your creatine dosage by body weight: a 0.3 g/kg loading phase for 5–7 days, then 3–5 g a day for maintenance, or a daily dose with no loading.
Loading Is Optional
The quickest published approach uses about 0.3 g/kg/day of creatine monohydrate for 5–7 days, followed by 3–5 g/day. Taking 3–5 g/day without loading can also raise muscle creatine stores more gradually.
Formula
| Output | Calculation |
|---|---|
| Loading daily total | Body mass in kilograms × 0.3 g/kg/day |
| Loading total | Daily loading amount × 5–7 days |
| Maintenance | Selected 3–5 g/day |
Supplement Limits
Loading amounts are daily totals, not per-serving amounts. This is healthy-adult protocol arithmetic, not an individualized medical dose. Choose creatine monohydrate from a reputable independently tested product and consult an appropriate professional when medical or anti-doping considerations apply.
Sources
International Society of Sports Nutrition. Position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.
International Olympic Committee. Consensus statement: dietary supplements and the high-performance athlete.
