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Creatine Dosage by Weight Calculator

Your body weight is the primary factor in determining your creatine dose. Enter your exact weight below for a personalized recommendation in grams.

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Creatine Dose Reference Table by Weight

Use this quick-reference table to see standard maintenance and loading doses for common body weights (assuming Creatine Monohydrate, Muscle Growth goal, Moderate activity).

Body Weight (kg) Body Weight (lbs) Maintenance Dose Loading Dose (×7 days)
50 kg 110 lbs 3g/day 15g/day (×4 doses)
60 kg 132 lbs 3g/day 18g/day (×4 doses)
70 kg 154 lbs 3g/day 21g/day (×4 doses)
75 kg 165 lbs 3g/day 22.5g/day (×4 doses)
80 kg 176 lbs 3g/day 24g/day (×4 doses)
90 kg 198 lbs 3.3g/day 25g/day (×4 doses)
100 kg 220 lbs 3.6g/day 25g/day (×4 doses)
110 kg 243 lbs 4g/day 25g/day (×4 doses)

Why Body Weight Determines Your Creatine Dose

Creatine is stored in muscle tissue as phosphocreatine. The more muscle mass you have — which generally correlates with body weight — the larger your total creatine pool needs to be for full saturation. This is why the ISSN recommends dosing based on body weight rather than a flat dose for everyone.

The maintenance formula is 0.03 grams per kilogram of body weight per day. For a 70kg person, that's 2.1g — but because the practical minimum effective dose is 3g, the calculator floors the recommendation there. For a 100kg person, the formula yields 3g, adjusted upward by goal and activity multipliers.

The loading formula is even more weight-sensitive: 0.3g/kg/day for 5–7 days. A 100kg athlete would take 30g/day during loading, though the ISSN caps this recommendation at 25g to minimize GI stress.

Beyond weight, your goal (muscle growth vs general health) and activity level further fine-tune the recommendation — which is why our calculator accounts for all three factors.

Further Reading