Skip to content

Coming soon. The store is not open yet.

Menu
Full Measure

Tools

Creatine dose calculator by body weight

Written by the Full Measure editorial team, which sells supplements. Approved for publication by the Full Measure owners. Updated .

Drafted with AI assistance from the sources listed below. How we write these

Quick answer

Studies have set creatine by body weight at 0.3 g per kg a day for a loading week, or 0.03 to 0.1 g per kg a day without loading. Enter your weight to see those amounts worked out for you.1

Work it out for your weight

Unit

Enter your weight to see the amounts the studies used.

These are the amounts used in studies, not advice for you. Ask your doctor first if you are pregnant, nursing, take medicine or have a medical condition.

Key facts

  • Most adults in trials took 3 to 5 g a day whatever their size.1
  • Larger athletes may need 5 to 10 g a day to keep stores full.2
  • Loading is optional: a daily amount alone reaches the same muscle stores in about four weeks.3

How the calculator works

It multiplies your weight by the amounts per kilogram that NIH lists from the research. Nothing you enter leaves your browser.1

About 20 g a day, split into four 5 g portions, for 5 to 7 days. Some studies set the loading amount by body weight, at 0.3 g per kg a day.1,2

About 3 to 6 g a day, or 0.03 to 0.1 g per kg of body weight, for 3 to 4 weeks reaches the same muscle stores without a loading phase.1,3

The answer is the range used in studies, not a prescription. Round it to whole scoops or grams; the exact figure matters less than taking it every day.

Who should ask first

  • People with kidney disease or reduced kidney function
  • Anyone pregnant, nursing or under 18
  • Anyone taking medicines that affect the kidneys

Questions people ask

Should I go by my weight or by the label?

Follow the label of the product you use, and use this as a check. Most adults in trials took 3 to 5 g a day whatever their size, and the label serving usually sits in that range.1

Does the calculator work in pounds?

Yes. Pick lb and it converts to kilograms before multiplying, using 2.205 pounds to the kilogram.

See what we make

Every product shows its whole label and what its lab report covers. The store opens soon.

See the Full Measure line

Sources

  1. National Institutes of Health, Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Health Professionals. Updated April 1, 2024. Opened 2026-10-06.
  2. Kreider RB, 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. Opened 2026-10-01.
  3. Hultman E, et al. Muscle creatine loading in men. J Appl Physiol (1985). 1996;81(1):232-237. Opened 2026-10-01.

This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.