Creatine Dosage Calculator
Calculate your maintenance dose and optional loading phase dose based on bodyweight. Creatine is the most researched and effective legal ergogenic supplement for strength and power sports.
Does Creatine Work?
Creatine is the most extensively studied supplement in sports nutrition. A 2017 meta-analysis by Lanhers et al. (European Journal of Sport Science) pooled results from 22 randomised controlled trials and found that creatine supplementation produced a significant increase in upper and lower body strength compared to placebo, with effect sizes consistent across studies. Earlier meta-analyses (Rawson & Volek, 2003) reported average strength gains of 5–15% above training alone over 4–12 weeks of supplementation.
Creatine replenishes phosphocreatine stores in muscle, which fuel the ATP-PCr energy system used in maximal efforts lasting 1–10 seconds (heavy compound lifts, sprints, jumps). It also increases muscle mass through intramuscular water retention (cell volumisation) and allows greater training volume, which drives additional long-term gains. The 1–3 kg of initial weight gain is water held inside muscle cells, not fat.
Approximately 25–30% of people are "non-responders" who see minimal benefit, typically because dietary creatine intake from meat and fish is already high and muscle stores are near saturation. Vegetarians and vegans tend to see the largest response because their baseline muscle creatine is lower. Long-term safety at typical doses (3–5 g/day) is well-documented; the ISSN position stand (Buford et al., 2007) states there are no scientifically supported adverse effects in healthy individuals at these doses.
- Lanhers C, Pereira B, Naughton G, et al. Creatine supplementation and upper limb strength performance: a systematic review and meta-analysis. Eur J Sport Sci. 2017;17(2):163–173.
- Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003;17(4):822–831.
- Buford TW, Kreider RB, Stout JR, et al. International Society of Sports Nutrition position stand: creatine supplementation and exercise. J Int Soc Sports Nutr. 2007;4:6.
- Hultman E, Söderlund K, Timmons JA, et al. Muscle creatine loading in men. J Appl Physiol. 1996;81(1):232–237.
- Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18.
Frequently Asked Questions
Do I need a loading phase?
No. A loading phase (20g/day for 5-7 days) saturates muscle creatine stores faster - you will see benefits within 5-7 days versus 3-4 weeks with maintenance dosing alone. But you reach the same endpoint either way. The loading phase is useful if you want faster results, but is not necessary and causes more water retention and potentially digestive discomfort.
Is creatine safe?
Yes, for healthy individuals. Creatine is one of the most extensively safety-tested supplements in history. No credible evidence links typical creatine supplementation (3-5g/day) to kidney damage, liver damage, or other serious health issues in healthy people. People with pre-existing kidney disease should consult a doctor before supplementing.
What form of creatine should I buy?
Creatine monohydrate. It is the cheapest, most studied, and most effective form. Marketing claims about creatine HCl, ethyl ester, or other forms being "more absorbable" are not supported by research. Micronised creatine monohydrate (finer powder) dissolves more easily in water but is functionally identical to standard monohydrate.
Will creatine make me look bloated?
Creatine draws water into muscle cells (intramuscular water retention), which can add 1-3 kg initially and may cause a slightly fuller appearance. This is not subcutaneous water (under the skin) and does not cause the puffy look associated with high sodium intake. Many people find the increased muscle fullness aesthetically positive.
Should I stop taking creatine when cutting?
No. Creatine helps maintain strength and muscle mass during caloric deficits, which is when muscle preservation is most important. Continue creatine during cuts. The water weight it holds is intramuscular and not the same as the water weight you are trying to lose during a cut.