Creatine Dosage Calculator

How to Use the Creatine Dosage Calculator

Using the calculator takes less than 10 seconds:

1. Enter your body weight and select kg or lb

2. Choose your primary goal (maintenance, loading, cognitive support, or sleep deprivation)

3. Click “Calculate dose” to see an estimated creatine range

The result shows dose ranges commonly used in research, along with brief context on how those doses are typically applied.

How These Doses Are Calculated

This calculator is based on dosing protocols commonly used in sports nutrition and cognitive research, not personalised medical advice.

The dose ranges are informed by:

• long-term creatine maintenance protocols (typically 3–5 g/day)

• Standard loading phases used to rapidly saturate muscle creatine stores

• Cognitive and mental fatigue studies examining creatine’s role in brain energy metabolism

• Short-term, high-dose protocols used in research on sleep deprivation and acute mental fatigue

This tool reflects our evidence‑based approach; learn more about Creatine Insider and how we calculate doses.

Where appropriate, doses are expressed relative to body weight, as this reflects how creatine has been administered in many controlled studies.

Not sure about the science behind the numbers? See our creatine dosage guide for beginners to understand how we calculate your personalized dose and why 3–5 grams/day is generally recommended.

Curious how creatine may support focus, memory, and brain fog?

Read our Creatine & Cognitive Performance insight

Want to compare creatine products by value?

See how much creatine actually costs per gram across major brands in our Creatine Price Index

For beginners or first-time users, start here:

• Creatine Quick Start Guide

• Read more about the creatine loading phase

FAQs: Creatine Dosage Calculator

How much creatine should I take per kg of body weight?

Most creatine research uses weight-based dosing during loading or higher-dose protocols, typically ranging from 0.03 g/kg (maintenance) up to 0.3–0.35 g/kg (short-term, high-dose use). For everyday supplementation, most people do not need to calculate by body weight — 3–5 grams per day is sufficient for long-term use. Weight-based dosing becomes more relevant for loading phases or specific cognitive research protocols.

How much creatine should I take per lb?

If you prefer pounds, a simple conversion is:

• Maintenance: ~0.014 g per lb

• Loading / high-dose: ~0.14–0.16 g per lb

For example, someone weighing 180 lb (82 kg) would typically fall into:

• 3–5 g/day for maintenance

• 20–25 g/day for short-term loading

The calculator automatically converts lb to kg for accuracy.

How much creatine should I take for cognitive benefits?

Studies examining memory, mental fatigue, and cognitive performance often use doses higher than standard gym supplementation. Common research ranges include 5–10 g per day, with some studies using weight-based doses for specific populations. Cognitive benefits tend to be more noticeable during periods of mental stress, sleep deprivation, or in individuals with lower baseline creatine intake.

How much creatine helps with sleep deprivation?

Short-term research has shown that a single acute dose of ~0.35 g per kg of body weight can improve cognitive performance during sleep deprivation, with effects observed within approximately 4 hours. This type of dose is not intended for daily use and reflects specific research protocols rather than general supplementation advice.

Do I need a creatine loading phase?

A loading phase is optional. Loading typically involves ~20 g per day for 5–7 days to rapidly saturate muscle creatine stores. Without loading, taking 3–5 g daily will still fully saturate muscles within a few weeks. Loading does not increase long-term benefits — it simply works faster.

Is more creatine better?

Not always. Once muscle creatine stores are saturated, taking more does not increase strength or muscle growth. Higher doses may be useful short-term for specific goals (such as rapid loading or cognitive research protocols), but long-term daily use beyond maintenance levels offers no proven additional benefit for most people.

Is this calculator medical advice?

No. The calculator provides research-informed estimates based on commonly used dosing protocols in sports nutrition and cognitive studies. It is not personalised medical advice. If you have a medical condition or kidney disease, consult a healthcare professional before supplementing with creatine.

Should I split my creatine dose?

Yes, especially at higher intakes. Splitting creatine into multiple smaller doses (e.g. 5 g at a time) improves tolerance and reduces the chance of stomach discomfort. This is standard practice in loading and high-dose protocols.