About CreatineCalc
CreatineCalc is an independent, free tool built for athletes, gym-goers, and fitness enthusiasts who want accurate, science-based creatine dosage guidance — without being sold to.
Our Mission
Supplement dosage information online is often vague, inconsistent, or written to push product sales. We built CreatineCalc to provide a single, trustworthy resource where anyone can get a personalized creatine dose grounded entirely in peer-reviewed sports nutrition research.
We do not sell supplements. We do not accept affiliate commissions from supplement brands. Our only interest is accuracy.
Our Scientific Basis
All calculator formulas are derived from the International Society of Sports Nutrition (ISSN) Position Stand on Creatine Supplementation — the most comprehensive and widely cited document in sports nutrition science on this topic.
Primary reference:
Kreider RB, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition. 2017;14:18.
Supporting references include:
- Buford TW, et al. ISSN position stand: creatine supplementation and exercise. JISSN. 2007;4:6.
- Hultman E, et al. Muscle creatine loading in men. J Appl Physiol. 1996;81(1):232-237.
- Antonio J, Ciccone V. Pre vs post workout creatine supplementation. JISSN. 2013;10:36.
- Rawson ES, Volek JS. Creatine and resistance training on muscle strength. JSCR. 2003;17(4):822-831.
- Poortmans JR, Francaux M. Long-term creatine does not impair renal function. MSSE. 1999;31(8):1108-1110.
Editorial Standards
This site deals with health supplement information — a category where accuracy matters. We hold our content to the following standards:
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Evidence-Based
Every dosage claim, formula, and health statement is backed by a cited, peer-reviewed study. We do not publish claims that lack scientific support.
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Regularly Updated
Articles are reviewed when new research is published. Each page shows its publication and last-updated date so you know how current the information is.
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No Conflicts of Interest
We have no financial relationships with supplement brands. We receive no affiliate commissions. Our recommendations are entirely independent.
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YMYL Responsibility
Supplement dosage is a health topic. We treat it with the same care as medical content — with clear disclaimers, cited sources, and conservative recommendations.
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Formula Verification
Calculator formulas are verified against the primary ISSN literature. Any goal or activity adjustments are documented in our methodology and cross-checked.
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Transparent Corrections
If an error is identified, we correct it promptly and note the change. Accuracy takes priority over preserving existing content.
Calculator Methodology
Our creatine dosage calculations use the following ISSN-based formulas:
Maintenance Dose
0.03g × bodyweight (kg)
Minimum 3g/day floor
Loading Phase
0.3g × bodyweight (kg)
Capped at 25g/day, 7 days
Creatine HCl
0.5× monohydrate dose
Based on absorption ratio
Water Intake
2500ml + 500ml per 5g
Adjusted for dose size
Goal and activity level multipliers apply a documented adjustment range of ±15% based on energy expenditure and muscle creatine demand.
What We Cover
- ✓Creatine Monohydrate — the gold-standard, most researched form
- ✓Creatine HCl — smaller dose, better solubility, no loading needed
- ✓Micronized Creatine — same formula as monohydrate, finer particle size
- ✓Loading phase vs. no-load protocols
- ✓Goal-based and activity-level dosage adjustments
- ✓Hydration recommendations based on dose size
- ✓Safety, side effects, and common myths — with cited evidence
Multilingual Access
CreatineCalc is available in 7 languages: English, Spanish, French, German, Portuguese, Arabic, and Urdu — with full RTL support for Arabic and Urdu. Accurate health information should be accessible regardless of language or geography.
Medical Disclaimer
Nothing on this website constitutes medical advice. Creatine supplementation affects individuals differently. Always consult a qualified healthcare professional before starting any supplement program, particularly if you have pre-existing health conditions, kidney disease, or are pregnant or breastfeeding. This site is for informational and educational purposes only.