Creatine Loading Planner
Design a creatine loading protocol tailored to your weight. Provide body weight, loading days, and maintenance weeks to estimate the total grams required for the full plan using the common 0.3 g/kg load and 0.03 g/kg maintenance approach.
Consult a healthcare professional before starting supplementation.
Examples
- 75 kg athlete, 5-day load, 8-week maintenance ⇒ 238.5 g
- 62 kg athlete, 7-day load, 12-week maintenance ⇒ 279.3 g
FAQ
Can I skip the loading phase?
Yes. Enter 0 loading days to see maintenance-only needs, though saturation will take longer.
How much water should I pair with each dose?
Aim for 250–300 ml of water with every 5 g serving to support absorption and hydration.
Does body weight in pounds work?
Convert pounds to kilograms first (divide by 2.205) for accurate dosing.
Additional Information
- Loading at roughly 0.3 g per kilogram per day saturates muscles within a week.
- Maintenance intake near 0.03 g/kg/day keeps stores elevated without excess waste.
- Split loading doses into 4 equal servings across the day and drink plenty of water.