Creatine Calculator
Work out your creatine monohydrate plan from your bodyweight: an optional loading phase, your daily maintenance dose, how much water to mix each serving with, a rough teaspoon amount, how long it takes to saturate, and how long a tub will last. It updates as you type and runs privately in your browser. General information, not medical or nutrition advice.
General guide only. These are common creatine monohydrate ranges, not personalised medical or nutrition advice. If you’re pregnant, breastfeeding, under 18, or have a health condition, check with a health professional first.
Loading phase (5–7 days)
24 g/day
- 4 servings of 6 g (~1.2 scoops) through the day
- Mix each with 360 mL (~1.2 tsp)
- Saturates your muscles in about a week
Then daily maintenance
3 g/day
- ~0.6 scoops · mix with 180 mL (~0.6 tsp)
- Take every day, including rest days
- Consistency matters more than timing
How long a tub lasts
~51 days
- Based on your 300 g tub (incl. a 7-day load)
- About 1.7 months
Track it & watch it saturate
Tap Log today each day you take it — a saturation bar and streak appear here, saved on this device only.
Quick tips
- Warm or room-temperature water dissolves it better than cold.
- Loading just fills your stores faster — skipping it reaches the same place in a few weeks.
- Drink enough water across the day, and take it daily for the best effect.
Figures use common creatine monohydrate guidance (≈0.3 g/kg/day loading for 5–7 days; ≈3–5 g/day maintenance). Teaspoon and scoop amounts are approximate (~5 g per rounded teaspoon) and vary by scoop. This is general information, not medical or nutrition advice.
Before you rely on this: First-pass guide only. Verify safety-critical or regulated work against the relevant standards, your project requirements and a qualified professional.
How to use this calculator
- Enter your bodyweight and pick kg or lb.
- Choose whether to include a loading phase or skip straight to maintenance.
- Optionally set how much water you like per gram and enter your tub size to see how long it lasts.
- Read your loading and maintenance doses, the water to mix each serving with, and the teaspoon guide.
- Use Copy plan to save the numbers, then take it consistently every day.
How it works
Dosing follows widely-used creatine monohydrate guidance. A loading phase is about 0.3 g per kg of bodyweight per day (roughly 20 g for many people) split into four servings for 5–7 days, which fills your muscle stores in about a week. Maintenance is about 0.03 g per kg per day, kept within the usual 3–5 g band. Skipping the load reaches the same saturation in around three to four weeks.
Water to mix is simply your serving size multiplied by the millilitres-per-gram you choose (60 mL/g by default — creatine dissolves better in warm water). The teaspoon figure is approximate (about 5 g per rounded teaspoon) and depends on your scoop. Tub duration divides your tub size by your daily use, accounting for the heavier loading week if you include one. Everything runs in your browser — nothing is uploaded.
Tips
- Take it every day, including rest days — creatine works by keeping your stores topped up, not by a single dose.
- If cold water leaves grit at the bottom, mix in warmer water or give it a minute and stir again before drinking.
Frequently asked questions
Do I need a loading phase?
No. Loading just saturates your muscles faster (about a week instead of three to four). Both reach the same end point, so it's a personal choice — some prefer to skip the higher intake and go straight to a steady daily dose.
How much creatine should I take?
A common approach is roughly 3–5 g per day for maintenance, and about 20 g per day (split into four) for 5–7 days if you load. This tool scales those to your bodyweight, but they're general ranges — not personalised advice.
How much water do I mix it with?
There's no strict rule — creatine monohydrate dissolves in water (warmer is easier). The default here is about 60 mL per gram, so a 5 g serving is roughly 300 mL. You can change the per-gram amount to whatever you prefer to drink.
When should I take it?
Timing has little effect for most people — daily consistency matters far more than whether it's before or after training. Pick a time you'll remember and stick with it.
Is this medical or nutrition advice?
No. It's general educational information using common dosing ranges. If you're pregnant, breastfeeding, under 18, or have a health condition (including kidney issues), check with a health professional before supplementing.
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Cite this tool
Zerdly. (2026). Creatine Calculator. Retrieved from https://www.zerdly.com/tools/creatine-calculator/
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All calculations run in your browser. Your inputs are never saved or transmitted.