How much creatine should I take per day?

The optimal creatine dose is 0.03-0.05g per kg of body weight daily. Most people need 3-5g per day. Our calculator provides personalized recommendations: under 60kg = 3g, 60-90kg = 5g, over 90kg = 5-7g daily.

Do I need a loading phase?

Loading phase is optional. Taking 20g daily for 5-7 days saturates muscles faster but isn't necessary. Without loading, 3-5g daily achieves the same saturation in 3-4 weeks.

When is the best time to take creatine?

Post-workout with carbohydrates may slightly improve uptake, but timing isn't critical. Consistency matters most - take it daily at the same time.

Is creatine safe for kidneys?

Yes, creatine is safe for healthy kidneys. Over 500 studies confirm no adverse effects on kidney function in healthy individuals. Those with kidney conditions should consult healthcare providers.

What's the best form of creatine?

Creatine monohydrate is the gold standard - most researched, effective, and cost-efficient. Other forms (HCL, buffered, micronized) offer no proven advantages over monohydrate.

How does creatine help build muscle?

Creatine increases muscle phosphocreatine stores, providing rapid energy for high-intensity exercise. This allows more reps, sets, and training volume, leading to greater muscle growth over time.

Can women take creatine?

Yes, women benefit equally from creatine supplementation. The same dosing guidelines apply based on body weight. Research shows particular benefits during menstruation and menopause.

Does creatine cause weight gain?

Creatine causes 1-3 lbs of water weight gain as muscles store more water. This is beneficial for performance and muscle fullness, not fat gain.

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Terms of Service

These terms govern your use of Creatine Calculator and outline our mutual rights and responsibilities.

Last updated: January 26, 2026

Agreement to Terms

By accessing and using Creatine Calculator (the "Service"), you accept and agree to be bound by these Terms of Service ("Terms"). If you do not agree to these Terms, you may not access or use our Service.

These Terms constitute a legally binding agreement between you and Creatine Calculator ("we," "us," or "our"). Your continued use of the Service indicates your acceptance of these Terms and any future modifications.

Important Medical Disclaimer

NOT MEDICAL ADVICE

The information provided by Creatine Calculator is for educational and informational purposes only. It is not intended as medical advice and should not be relied upon as a substitute for professional medical consultation, diagnosis, or treatment.

• Always consult with a qualified healthcare provider before starting any supplement regimen
• Discuss your individual health status, medications, and conditions with a medical professional
• Do not disregard or delay seeking medical advice because of information from our calculator
• Individual responses to supplementation may vary significantly
• Stop use and consult a healthcare provider if you experience adverse effects

Service Description

Creatine Calculator provides a web-based tool that generates personalized creatine supplementation recommendations based on user inputs including body weight, fitness goals, and current supplementation status.

Our Service Includes:

• Personalized creatine dosage calculations
• Loading phase protocols and schedules
• Cost analysis and consumption tracking
• Educational resources about creatine supplementation
• General guidance based on scientific research

Our Service Does NOT Include:

• Medical diagnosis or treatment recommendations
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By using our Service, you agree to:

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• Consult healthcare providers before supplementation
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While we strive to provide accurate, evidence-based recommendations, we make no warranties about the completeness, accuracy, or reliability of our Service.

Limitations Include:

• Calculations are based on general population research and may not apply to all individuals
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