Calcvers
Creatine Calculator
Nutrition
Generated
September 24, 2026
Daily maintenance dose
3g/day
Take every day, indefinitely
Your inputs
- Bodyweight
- 75 kg
- Approach
- Steady daily dose
Breakdown
- Saturation time
- 3–4 weeks
- Saturation
- ~1 week
- Tub (300 g)
- 100 days
Loading vs steady dosing
| Item | Value |
|---|---|
| Loading (per day) | 23 g/day × 5–7 days |
| Maintenance | 3 g/day |
What this means
Creatine monohydrate is the most researched sports supplement, shown to improve strength, power and muscle mass. Your muscles hold a limited store; the goal is to saturate it. You can load quickly (~0.3 g/kg/day for a week) or simply take a steady daily dose and reach the same saturation in 3–4 weeks.
Recommendations
- Take 3 g of creatine monohydrate every day — timing doesn't matter, so pick whatever you'll remember.
- Skipping loading is perfectly fine — you'll fully saturate in about a month with no downside.
- Consistency beats timing. Missing a day occasionally won't undo your stores.
Watch out
- Creatine is well tolerated in healthy people. If you have kidney disease or are pregnant, check with your doctor first.
- Some people notice a small, temporary rise in scale weight from increased muscle water — this is normal, not fat.