Work out a loading-phase and maintenance dose for creatine monohydrate, based on the ISSN (International Society of Sports Nutrition) position stand on creatine supplementation.
Most adults do well with a simple maintenance dose of 3-5 grams of creatine monohydrate per day, taken consistently. If you want your muscle creatine stores to fill up faster, you can start with an optional loading phase of about 0.3 g per kg of body weight per day, split into 3-4 smaller doses, for 5-7 days, before dropping to the maintenance dose. Skipping loading and starting straight at 3-5 g/day works just as well — it simply takes about 3-4 weeks instead of about a week to fully saturate your muscles.
| Metric | Value |
|---|
| Phase | Typical Dose |
|---|---|
| Loading (optional, 5-7 days) | 0.3 g/kg/day, split into 3-4 doses |
| Maintenance (flat) | 3-5 g/day |
| Maintenance (bodyweight-adjusted) | 0.03-0.05 g/kg/day |
| No loading — time to full saturation | About 3-4 weeks |
This calculator applies the two-phase dosing approach described in the International Society of Sports Nutrition (ISSN) position stand on creatine supplementation: an optional short loading phase to saturate muscle creatine stores quickly, followed by a smaller daily maintenance dose to keep those stores topped up.
Both approaches are supported by the research summarised in the ISSN position stand, and neither is "wrong" — they simply trade speed for simplicity.
| Approach | Daily Dose | Time to Full Saturation | Best For |
|---|---|---|---|
| With loading phase | 0.3 g/kg/day for 5-7 days, then 3-5 g/day | About 5-7 days | Those wanting benefits sooner (e.g. before a training block or event) |
| Without loading (maintenance only) | 3-5 g/day from day one | About 3-4 weeks | Those who prefer a simpler, lower single dose with no adjustment period |
Once muscle creatine stores are saturated, a flat 3-5 g/day maintenance dose is the simplest and most commonly cited recommendation, and it works well for most adults. A bodyweight-adjusted formula of 0.03-0.05 g/kg/day scales the dose to individual body size, which can be more precise at the extremes of body weight.
| Body Weight | Flat Maintenance | Bodyweight-Adjusted Maintenance |
|---|---|---|
| 50 kg | 3-5 g/day | 1.5-2.5 g/day |
| 60 kg | 3-5 g/day | 1.8-3.0 g/day |
| 70 kg | 3-5 g/day | 2.1-3.5 g/day |
| 80 kg | 3-5 g/day | 2.4-4.0 g/day |
| 90 kg | 3-5 g/day | 2.7-4.5 g/day |
| 100 kg | 3-5 g/day | 3.0-5.0 g/day |
For most people within a typical adult weight range, the flat and bodyweight-adjusted figures overlap closely — the adjusted formula mainly matters for people well outside an average body weight.
Creatine monohydrate is used by strength and power athletes, team-sport players, general gym-goers, and increasingly by the wider general population, including older adults, for its effects on muscle strength and exercise performance when combined with resistance training. The ISSN position stand describes it as one of the most effective and extensively studied sports supplements currently available.
The International Society of Sports Nutrition (ISSN) is a professional body that publishes evidence-based position stands on sports nutrition topics. Its position stand on creatine supplementation reviews decades of research and concludes that creatine monohydrate is safe and effective for increasing high-intensity exercise capacity and lean body mass when combined with training, and that the loading/maintenance dosing model described on this page is the most well-studied protocol.
| Body Weight | Loading Dose (0.3 g/kg/day) | Maintenance (Bodyweight-Adjusted) |
|---|---|---|
| 50 kg (110 lb) | 15.0 g/day | 1.5-2.5 g/day |
| 60 kg (132 lb) | 18.0 g/day | 1.8-3.0 g/day |
| 70 kg (154 lb) | 21.0 g/day | 2.1-3.5 g/day |
| 80 kg (176 lb) | 24.0 g/day | 2.4-4.0 g/day |
| 90 kg (198 lb) | 27.0 g/day | 2.7-4.5 g/day |
| 100 kg (220 lb) | 30.0 g/day | 3.0-5.0 g/day |
Creatine monohydrate has one of the strongest safety records of any dietary supplement, with research covering both short-term and multi-year use in healthy populations. Reported side effects are generally mild and uncommon, most often mild gastrointestinal discomfort at higher single doses, which is one reason loading doses are usually split across the day rather than taken all at once. Individual response to creatine varies — some people are "non-responders" or partial responders due to already having higher baseline muscle creatine levels, most commonly linked to diet (e.g. those who already eat a lot of red meat or fish).
Do I need a loading phase to benefit from creatine?
No. A loading phase (about 0.3 g/kg/day for 5-7 days) simply saturates your muscle creatine stores faster — in about a week instead of three to four weeks. If you skip loading and take 3-5 g per day from day one, you reach the same saturated muscle creatine level; it just takes longer. Both approaches are supported by the ISSN position stand.
Is creatine monohydrate safe for long-term use?
Creatine monohydrate is one of the most researched sports supplements available, with studies spanning years of continuous use in healthy individuals showing a well-tolerated safety profile. The ISSN position stand states that creatine supplementation is safe for healthy people when used within recommended doses. As with any supplement, individual response varies, and people with pre-existing kidney conditions should speak with a doctor before starting.
Should I take creatine on rest days?
Yes. Because creatine works by gradually saturating and maintaining your muscle creatine stores over time, consistency matters more than timing around training. Taking your maintenance dose every day, including rest days, helps keep those stores topped up.
Does creatine cause water retention?
Creatine draws water into muscle cells (intracellular water), which can show up as a small increase in body weight, particularly during a loading phase. This is a normal, localised effect on muscle tissue rather than the puffiness or bloating associated with excess sodium or subcutaneous water retention, and it typically levels off once you reach a steady maintenance dose.
What's the difference between flat-dose and bodyweight-adjusted maintenance dosing?
A flat dose of 3-5 g per day is the simplest, most commonly recommended maintenance amount and works well for most adults. A bodyweight-adjusted dose of 0.03-0.05 g per kg per day scales the amount to your individual body size, which can matter more at the extremes — for example, a very large or very small individual may be better served by a dose outside the flat 3-5 g range.
Does it matter when I take my creatine dose?
Not greatly. Research has not established a strong benefit of taking creatine at a specific time of day or strictly before versus after training. What matters most for saturating and maintaining muscle creatine stores is taking your dose consistently every day.
Can I take more than 5 g of creatine per day?
Higher intakes have been studied and are generally well tolerated in healthy adults, but for most people 3-5 g per day (or the bodyweight-adjusted equivalent) is sufficient to maintain saturated muscle creatine stores once loaded — taking more does not meaningfully increase muscle creatine content. If you are considering a different dosing strategy, especially for medical or performance reasons, check with a doctor or accredited sports dietitian.