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Creatine Maintenance Dose

Find your personalized daily creatine dose based on body weight.

How it is calculated

The tool scales the daily maintenance amount to body mass with one fixed ratio: dose (g/day) = weight × 0.03, where weight is in kilograms and 0.03 means 0.03 g of creatine per kg of body weight. The result is rounded to two decimals and is a single daily amount, not a loading schedule. There is no age, sex or training adjustment, and the ratio is the same for everyone. Body weight must be between 2 and 650 kg; anything outside that range, such as 80000 typed by mistake, shows no result. The figure is a calculation from a ratio, not medical advice. Below about 100 kg it comes out under the flat 3 to 5 g often quoted for maintenance, so compare the two and decide which suits your situation.

Worked example

An athlete weighs 80 kg. The dose is 80 × 0.03 = 2.4 g per day, shown as 2.40 g. The whole calculation is one multiplication: each kilogram of body weight contributes 0.03 g. A 90 kg athlete would get 2.70 g and a 60 kg athlete 1.80 g. Note that 2.40 g is below the 3 g bottom of the common flat range, so the ratio-based amount and the flat amount differ for anyone under about 100 kg.

Try this example →

Common mistakes

  • Entering weight in pounds. The field is kilograms; 176 lb typed as 176 gives 5.28 g instead of 2.40 g, more than double the intended dose.
  • Mistaking the result for a loading dose. The tool only gives the daily maintenance amount, and loading protocols use much larger daily amounts for the first days.
  • Typing the weight in grams, for example 80000. Anything above 650 shows no result, but a value that is merely wrong within 2 to 650, like pounds, is calculated without warning.
  • Comparing the figure with a scoop. Scoop sizes vary between brands, so weigh the powder or check the grams per scoop printed on the tub.
  • Treating 2.40 g as exact. It is an estimate from a ratio, so rounding to a convenient amount of powder is normal.

Sources

About this calculator

Creatine monohydrate is one of the most researched sports supplements, working by topping up the phosphocreatine stores your muscles use to regenerate ATP during short, high-intensity efforts like sprints and heavy lifts. Most protocols start with a loading phase of about 20 g per day split into four doses for five to seven days, then drop to a lower maintenance dose to keep muscle creatine saturated.

The maintenance dose is commonly set at 3–5 g per day for most adults, or scaled to roughly 0.03 g per kilogram of body weight for a more individualized target — a 90 kg athlete, for example, would land around 2.7 g, close to the standard flat dose. Strength athletes, sprinters and anyone doing repeated explosive efforts use this daily amount to sustain the performance and muscle-volumizing benefits without the extra loading dose.

Multiply your body weight by that ratio and you have a daily maintenance dose sized for you.

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