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About this tool
Creatine monohydrate loading and maintenance doses from your bodyweight, split per serving, with a dated day-by-day schedule.
A creatine loading calculator converts your bodyweight into a daily loading dose of creatine monohydrate at 0.3 g per kg, splits it across four servings, and then drops to a maintenance dose of about 0.03 g per kg per day. Those rates come from the International Society of Sports Nutrition position stand on creatine, which describes 5-7 days of loading followed by ongoing maintenance, or a no-load route of 3-5 g per day that reaches the same muscle saturation in roughly 28 days. The output includes a dated day-by-day schedule, level-scoop counts and how long a tub will last.
Open Creatine Loading Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Doses scale with bodyweight at the published 0.3 and 0.03 g/kg rates.
Every loading and maintenance day is listed with its calendar date and per-serving amount.
Grams convert to level 5 g scoops, plus days per tub and cost per day if you enter a price.
About 0.3 g per kg of bodyweight per day for 5 to 7 days, split into four servings. For an 80 kg person that is 24 g a day, taken as four 6 g doses, which comes to 120 g over a 5-day loading phase.
No. Taking 3-5 g a day with no loading phase reaches the same muscle creatine saturation, it just takes around 28 days instead of about a week. Loading is worth it when you want the effect quickly; skipping it means less scale weight gained up front and fewer stomach complaints.
Roughly 0.03 g per kg per day, which works out to 3-5 g daily for most adults and 5-10 g for larger athletes. Timing barely matters for maintenance — what counts is taking it every day, including rest days, to keep muscle stores topped up.
Loading typically adds 1 to 2 kg of body mass in the first week, and it is intracellular water drawn into muscle alongside the extra creatine, not fat. It usually stabilises once you move to the maintenance dose. If you have kidney disease or take prescription medication, check with a doctor before supplementing.
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