Thorne Creatine NSF Sport
Best for: NSF Certified for Sport, unflavoured
Creatine dose calculator
Estimate a daily creatine monohydrate maintenance amount from body weight, with an optional loading phase.
How to read your result
- Use the maintenance amount as your once-daily amount.
- Loading is optional; if used, split it into four doses for 5–7 days.
- Take creatine monohydrate at any consistent time; timing matters less than taking it regularly.
Creatine dose estimate
As an Amazon Associate, Stacking Years earns from qualifying purchases. This does not affect our rankings.
View on Amazon
Optimum Nutrition Micronized Creatine
Best for: budget / value
Klean Athlete Klean Creatine
Best for: NSF-certified alternative
How we calculate this
How we calculate this
Loading: 0.3 g/kg/day for 5–7 days, split into four equal doses. Maintenance: 0.03 g/kg/day, rounded to the nearest 0.5 g, with a minimum of 3 g/day. Typical maintenance is 3–5 g/day. Without loading, saturation takes roughly 3–4 weeks.
Kreider et al. 2017, ISSN position stand, PMID 28615996. PubMed. Creatine monohydrate is the studied form; consistency matters more than timing. Talk to a doctor with kidney disease.
Related: Creatine guide · Evidence profile · Buying guide · Women vs men dose
Frequently asked questions
Is a loading phase necessary?
No. Loading fills muscle creatine stores faster, but taking a maintenance dose consistently reaches saturation over roughly three to four weeks.
Is creatine monohydrate the studied form?
Yes. Creatine monohydrate is the form used in most of the performance and safety research.
When should I take creatine?
Consistency matters more than exact timing. Choose a time you can follow each day.
Should people with kidney disease use creatine?
Discuss it with your doctor first, especially if you have kidney disease or take medicines that affect kidney function.
Not medical advice. Talk to your doctor or pharmacist before starting supplements, especially if you take medication, are pregnant or have a health condition.