Why dose creatine by body weight?
Muscle mass scales with body size. A 90 kg athlete has more creatine stores to fill than a 60 kg adult. Weight-based dosing avoids underdosing larger people and overdosing smaller people.
What is the formula?
Loading dose = body weight in kg × 0.3 g per day. Maintenance dose = roughly 0.03 g per kg per day, which lands between 3–5 g for most adults.
Can I use pounds?
Yes. The calculator accepts pounds or kilograms and handles the conversion automatically.
Examples by body weight
- 50 kg / 110 lb: ~15 g loading, ~2.5 g maintenance.
- 70 kg / 154 lb: ~20 g loading, ~3.5 g maintenance.
- 90 kg / 198 lb: ~25 g loading, ~4.5 g maintenance.
- 100 kg / 220 lb: ~30 g loading, ~5 g maintenance.
Is body weight the only factor?
No. Muscle mass, activity level, and diet also matter, but body weight is the simplest and most practical starting point. People with higher body fat may have less muscle mass relative to weight, which is why the calculator offers an optional body fat percentage field for a lean-mass estimate.
When to recalculate
Recalculate if your body weight changes by more than 5 kg or 10 lb. Small fluctuations do not require adjustments, but significant weight loss or gain can shift your optimal dose.
Related tools & guides.
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Open the free creatine calculatorFrequently asked questions.
How much creatine per kg of body weight?
For loading, about 0.3 g per kg per day. For maintenance, about 0.03 g per kg per day.
Is body weight the only factor?
No. Muscle mass, activity level, and diet also matter, but body weight is the simplest and most practical starting point.
Should I recalculate if I lose weight?
Yes. If your body weight changes significantly, recalculate your dose to stay in the optimal range.
Can I use pounds instead of kg?
Yes. The calculator converts pounds to kilograms automatically.
Does lean mass matter more than total weight?
Lean mass is more precise because creatine stores are in muscle. Use the optional body fat field if you know it.
Will my dose change as I build muscle?
If you gain significant muscle, your maintenance dose may increase slightly. Recalculate every few months.