Nutrition
TDEE Calculator
Your maintenance calories, plus cut and lean-bulk targets.
Free tool · Nutrition
Creatine dosage calculator
Creatine is one of the best-studied supplements for strength. Most people need 3–5 g a day; loading is optional.
Results
- Daily maintenance dose
- 3–5 g
- Every day, any time
- Optional loading phase
- 24 g/day for 5–7 days
- Split into 4 doses. Skip it and you saturate in about 3–4 weeks instead.
Creatine monohydrate. Water it pulls is mostly inside muscle, not under the skin. Check with a doctor if you have kidney problems.
How to use it
- Enter your bodyweight.
- Take the daily dose every day.
- Load only if you want faster saturation.
Read next
FAQ
Does creatine hide abs?
It mainly adds water inside muscle, not under the skin, so it shouldn't blur abs for most people.
When should I take it?
Any time of day. Consistency matters more than timing.
More free tools
Nutrition
BMR Calculator
Calories you burn at complete rest.
Nutrition
Calorie Deficit Calculator
Daily calories for your target rate of fat loss.
Nutrition
Macro Calculator
Split your calories into protein, carbs and fat.