Creatine Monohydrate Dosage & Saturation Calculator
Calculate bodyweight-adjusted creatine monohydrate loading phase protocols (0.3 g/kg/day), maintenance dosing (0.04 g/kg/day), and hydration fluid targets per ISSN guidelines.
Athlete Body Composition
kg
%
Used to calculate lean skeletal muscle mass.
Protocol Preference
days
Supplementation Protocol
FAST LOADING: 5-7 DAYS
Loading Daily Dose
24.0 g/day
6.0 g per serving (4× daily)
Maintenance Daily Dose
3.2 g/day
Single daily dose post-loading
Full Saturation Horizon
Day 6
100% muscle phosphocreatine
Additional Hydration Target
+600 mL/day
~20 fl oz extra water daily
Optimal Timing & Co-Ingestion
Post-Workout Carbohydrate Co-Ingestion:
Take with 30–50g carbs / protein
Calculated Lean Body Mass (LBM):
68.0 kg (85% lean)
GI Comfort Advice:
Dissolve in warm water / tea
ISSN Position Stand Evidence
Sports Nutrition
The International Society of Sports Nutrition confirms creatine monohydrate is the most effective ergogenic nutritional supplement for high-intensity exercise capacity and lean body mass gains. Fast loading (0.3 g/kg/day for 5–7 days) saturates muscle stores in under a week, while 3–5 g/day achieves equivalent saturation within 28 days with zero GI discomfort.