Calculate the optimal creatine monohydrate dose for your clients based on their body weight. Includes loading and maintenance protocols based on the scientific evidence of the ISSN (International Society of Sports Nutrition).
Creatine is the most researched supplement with the strongest evidence for improving strength, power and muscle mass. The ISSN classifies it as safe and effective for athletes. This calculator uses protocols recommended by the scientific evidence.
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The optimal daily creatine dose depends on your body weight and the protocol you choose. According to the ISSN, the two evidence-backed approaches are a loading phase (0.3 g/kg/day for 5–7 days followed by 3–5 g/day) and a straightforward maintenance protocol (3–5 g/day from day one). Both ultimately saturate the muscles — loading simply gets there faster.
| Protocol | Daily dose | Time to saturation |
|---|---|---|
| Loading phase | 0.3 g/kg (~20 g) × 4 doses | 5–7 days |
| Maintenance only | 3–5 g × 1 dose | 3–4 weeks |
With over 500 peer-reviewed studies behind it, creatine monohydrate remains the gold standard. It is the cheapest, most studied and most effective form available. Other variants — creatine HCL, ethyl ester, buffered creatine — have not shown superior absorption or performance outcomes in head-to-head comparisons.
For coaches, this means one clear recommendation: buy monohydrate, ideally with a Creapure certification, and focus the conversation on consistency rather than on product selection.