Creatine Calculator

Creatine is one of the most effective supplements for all types of athletes: bodybuilders, strength athletes, everyday gym-goers just trying to lose a little fat and gain a bit of muscle—you name it. In fact, most professionals today believe nearly everyone should be supplementing with creatine monohydrate.

But how much creatine per day is right for you?

This calculator will provide a daily dose recommendation that you can take indefinitely to achieve the muscle, strength, and health benefits of creatine supplementation.

⬇️ How to take it ⬇️

Take your recommended dose above, once a day, every day. It’s that simple.

⬇️ Common Creatine Questions ⬇️

• What kind of creatine should you take?

  There are several types of creatine:

  Creatine Monohydrate:

  The most researched and well-known form of creatine with over 500 scientific studies supporting it’s safety and effectiveness.

  Typically, it's also the most affordable option.

  Creatine Ethyl Ester (CEE):

  Claimed to be a more effective form of creatine with better absorption than monohydrate.

  However, research doesn't consistently support these claims. Some studies even suggest it may be less effective than monohydrate along with it generally being much more expensive.

  Buffered Creatine (Kre-Alkalyn):

  Has a higher pH than creatine monohydrate, claiming to improve stability and reduce side effects.But again, current research doesn't show it to be more effective than creatine monohydrate.

  Creatine Hydrochloride (HCl):

  Claims to have better solubility and absorption than creatine monohydrate but there's limited research comparing it to creatine monohydrate, and any research that has been done shows no better benefit.

  Creatine Citrate:

  Creatine bound with citric acid. More soluble than creatine monohydrate, but you'd typically need a larger dose to get the same amount of creatine because it's less dense. This can often lead to digestive problems and bloating.

  Creatine Malate:

  Creatine combined with malic acid. Claims to offer better water solubility and absorption, but still has no supporting research behind these claims.

  So bottom line, all other forms than creatine monohydrate are more expensive, yet none out preform it.

  Stick with good ol’ monohydrate (or micronized monohydrate if you have digestive issues)

• What brand should you get?

  Our favorite brand is Bulk Supplements. It’s the cheapest and the cleanest you will find on the internet, and 3rd party tested.

  (and no, we are in no way affiliated to Bulk Supplements, and make $0.00 from the link we attached. It’s just the best brand we have found that’s available.)

• Do I need a "loading" phase?

  No

  A loading phase involves taking a higher dose (~20g/day) for a short initial period, typically 5-7 days, to quickly saturate the muscles with creatine.

  After this phase, one switches to their lower maintenance dose.

  This can be done because it typically takes 21-28 days to fully saturate your muscle tissue once you start taking creatine. “Loading” can expedite the benefits so you start to notice a difference in 7-10 days instead.

  And although you can do this, typical side effects of loading are bloating, stomach and muscle cramps, excessive urination, and digestive issues.

  You can, but it’s usually recommended to just take your maintenance dose from the start to avoid any potential side effects.

• Do you take creatine even on rest days?

  Yes

  You take creatine every day.

  This is because the benefits of creatine don’t show up right after you take it.

  It takes 21-28 days of consistent supplementation to fully saturate your muscle tissue where the benefits start to show.

  So taking it inconsistently will just lead you to never fully saturating your muscle tissue, therefor never seeing the full effect creatine has.

• Does the time of day you take creatine matter?

  Nope. As long as you take it every day.

• Do you need to cycle creatine?

  Nope.

  Creatine is naturally produced in your body, before you start supplementing with it. And supplementation does not interfere with your body’s own production so there is no need to cycle it (or take breaks from it.)

• Does creatine harm your kidneys?

  No, all scientific studies done testing the safety of creatine on your kidneys show absolutely no effect.

  This is a common misconception though, here’s why:

  Taking creatine will increase levels of something called creatinine in your blood.

  And in someone who doesn't supplement with creatine, elevated creatinine levels are a sign of kidney problems (no bueno).

  Creatine is naturally found in the body, without any supplementation.

  And a byproduct of creatine in the body, is creatinine.

  Creatinine on its own is not bad or harmful.

  But, like all other byproducts the body produces, the kidneys filter it from the blood and you pee it out.

  SO...

  If creatinine levels rise above a certain level when you're not supplementing with creatine, it's a sign that your kidneys aren't functioning properly.

  It acts as a signal to show you where a problem is, but it itself isn't the problem.

  Creatinine is like a smoke alarm in your house.

  The alarm goes off when there's smoke (potential kidney problems).

  The alarm itself isn't the problem, it's just indicating that there might be a fire somewhere.

  So just as you wouldn't blame the smoke alarm for the fire...

  You wouldn't blame elevated creatinine levels for kidney problems.

  Now when you supplement with creatine, naturally you will produce more creatinine.

  This will increase creatine levels in the blood, and this is expected because you're introducing more creatine into your system It's not because your kidneys aren't doing their job.

  It's a reflection of that supplementation, not a sign of kidney dysfunction.

• Is creatine a steroid?

  No

  Creatine is a natural compound already found inside the body, and in small amounts in certain foods.

  It helps provide energy to cells, especially muscle cells, during short bursts of high-intensity activity.

  Supplementing with creatine simply increases how much creatine is stored in your muscle, improving your strength and performance in the gym.

• Do you only take creatine to build muscle?

  No

  Since creatine’s main role is to simply improve performance in the gym, taking it for any goal where that is important would help.

  For building muscle.

  For fat loss.

  For simply maintaining health as you age.

  Creatine can help nearly you achieve any goal you have.

• Should women take creatine?

  Absolutely.

  Creatine can help women achieve any goal they might have.

  Whether it’s to lean out, see more definition, or build muscle, creatine can help.

• What happens if you stop taking it?

  The creatine stores in your muscle return back to normal over the next few weeks. You don't lose any progress you made while on it. That's it.

• Is it safe for teenagers?

  Yes

  But they don’t really need to be taking it. The benefits of creatine won’t out preform consistent training and diet. You are better off lifting for several years first, and then starting to take creatine once you reach your first real plateau.

• Is there a difference between pills and powders?

  Nope. Which ever you prefer.