Calculate your ideal daily creatine dosage based on body weight, fitness level, and training intensity.
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Recommended Daily Dose
Calculated Dose
0g
Status
Optimized
Total Hydration
Includes +750ml extra for creatine saturation.
Loading Dose
Optional Phase
Enable loading phase to see fast saturation dosage.
Pro Tip
For best absorption, consume your creatine with a source of carbohydrates or protein. Consistency is more important than timing!
Creatine is one of the most researched and effective supplements in the world of sports nutrition. It is a natural compound found in muscle cells that helps your muscles produce energy during heavy lifting or high-intensity exercise.
Approximately 95% of your body's creatine is stored in muscles in the form of phosphocreatine. The other 5% is found in your brain, kidneys, and liver. When you supplement, you increase your stores of phosphocreatine, which helps your body produce more of a high-energy molecule called ATP. When you have more ATP, your body can perform better during exercise.
The ideal creatine dosage depends on your body weight and activity level. While the "standard" dose is often cited as 5g per day, athletes and heavier individuals may require more to fully saturate their muscle stores.
For most people, 3–5 grams per day is sufficient to maintain full muscle creatine stores.
High-performance athletes or those with significant muscle mass may benefit from 5–10 grams daily.
A "loading phase" is the fastest way to maximize your muscle creatine stores. It involves taking a high dose of creatine for about 5–7 days before moving to a lower maintenance dose.
Typical Loading Protocol:
20 grams per day for 5–7 days, split into four 5g servings throughout the day.
Is loading necessary? No. You can reach the same level of muscle saturation by taking 3–5g daily, but it will take about 3–4 weeks. Loading simply speeds up the process so you see benefits within a week.
Creatine pulls water into your muscle cells, which is part of how it helps with growth and recovery. Because of this "cell volumization," you need to increase your overall water intake to stay hydrated.
We recommend drinking an additional 500ml to 1000ml of water daily when using creatine. If you aren't properly hydrated, you may experience minor side effects like cramping or digestive discomfort.
There is no direct evidence that creatine causes hair loss. This myth started from a single study on rugby players that showed an increase in DHT (a hormone linked to hair loss), but it didn't actually measure hair loss, and the results have never been replicated.
In healthy individuals with no pre-existing kidney conditions, hundreds of studies have shown that long-term creatine use is perfectly safe and does not damage the kidneys or liver.
Get the purest form of creatine monohydrate and other performance essentials at SUPPS.
Yes, for most people, 5g is the perfect dose to maintain full muscle saturation. Some smaller individuals may only need 3g.
Absolutely. Creatine is safe for beginners and can help provide the extra energy needed to push through those early plateau-breaking workouts.
Timing matters less than consistency. As long as you take it every day, you will reap the benefits. Many prefer post-workout with a protein shake or meal.
There is no need to cycle creatine. It is safe for long-term daily use, and stopping will actually cause your muscle stores to deplete over a few weeks.