Creatine Dosage Calculator
Calculate your personalised creatine dose based on Australian guidelines.
Calculate Your Dose
Important Warnings
- Expect 1–2 kg weight gain from water retention in the first week.
- Stay well hydrated — creatine draws water into muscles.
- No evidence of kidney damage in healthy people, but consult a doctor if you have kidney disease.
- Avoid unregulated "proprietary blend" creatine products.
Tips for Better Absorption
- Monohydrate is the only form you need. Don't pay extra for other forms.
- Taking with carbs and protein may enhance uptake.
- No need to cycle creatine — long-term daily use is safe and effective.
- Mix powder in warm water or a shake for better dissolving.
Frequently Asked Questions
How much creatine should I take based on my weight?
For maintenance: 0.03 g per kg of body weight (e.g., 2.4 g for an 80 kg person). For a loading phase: 0.3 g per kg for 5–7 days (e.g., 24 g for 80 kg), then drop to maintenance. Most people do fine with a flat 5 g/day.
Do I need to load creatine?
No. Loading (20 g/day for 5–7 days) saturates muscles faster, but 3–5 g/day without loading reaches the same saturation in 3–4 weeks. Loading is optional — many people skip it.
Is creatine safe long-term?
Yes. Creatine monohydrate is one of the most studied supplements in history with an excellent safety profile. Decades of research show no kidney damage in healthy individuals at recommended doses.
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This calculator provides general guidance based on Australian NHMRC guidelines and published clinical research. It is not medical advice. Individual needs vary. Always consult a healthcare professional before starting any supplement, especially if you are pregnant, breastfeeding, taking medications, or have a medical condition.