Creatine Loading Calculator
Creatine monohydrate loading and maintenance doses from your bodyweight, split per serving, with a dated day-by-day schedule.
About this tool
Creatine Loading Calculator
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.
How to use Creatine Loading Calculator
- 1
Open Creatine Loading Calculator on AltFTool — it loads instantly in your browser.
- 2
Enter your Bodyweight (kg), choose a Protocol, then set Loading days and Servings per day while loading.
- 3
Add a Start date, Maintenance days to list, and optionally Tub size (g) and Tub price to get scoops and cost per day.
- 4
Read the daily dose in grams, the Level 5 g scoops per loading day row and the Dated schedule table, then press Copy result.
Why use Creatine Loading Calculator
Weight-based, not one-size-fits-all
Doses scale with bodyweight at the published 0.3 and 0.03 g/kg rates.
Dated schedule
Every loading and maintenance day is listed with its calendar date and per-serving amount.
Scoops and cost
Grams convert to level 5 g scoops, plus days per tub and cost per day if you enter a price.
Common use cases
- Work out the exact loading dose for an 80 kg lifter starting creatine before a training block.
- Compare the 5-day loading route against taking 5 g a day and waiting four weeks for the same saturation.
- Plan how many tubs to buy for a 12-week cycle by seeing grams used in the first 30 days.
- Split a 24 g loading day into four 6 g servings so it is easier on the stomach.
Frequently asked questions
How much creatine should I take to load?
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.
Do I actually need to load creatine?
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.
What is the maintenance dose of creatine?
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.
Why does the scale go up when I start creatine?
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.
Embed this tool on your site
Add the Creatine Loading Calculator widget to your blog or website — free, responsive, no signup. Just keep the “Widget by AltFTool” credit link visible.
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