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.
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.
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