Creatine calculator
How much creatine monohydrate a day for your weight, with or without a loading week. Free, nothing leaves your browser.
Your creatine dose
—g a day
Enter your weight to see your dose.
Fabee logs your meals by chat, supplements included.
DownloadFor healthy adults, not medical advice. Kidney disease, pregnant, breastfeeding, under 18 or on medication? Ask your doctor first.
How it works
The International Society of Sports Nutrition recommends 3 to 5 g of creatine monohydrate a day, or about 0.03 g per kg of body weight. A loading week of about 0.3 g per kg a day, split into four doses, fills your muscles faster.
Take it any time of day, with water or a meal. It’s one of the most studied supplements there is.
Sources: Kreider et al., ISSN position stand: safety and efficacy of creatine supplementation, JISSN 2017; EFSA Journal 2011;9(7):2303, creatine and physical performance.