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CreatineIQ

A personalized, science-backed dose calculator tailored to your body.

Example
180 lb · 18% body fat · 10 g daily cap

Loading dose — days 1–8

10.00g / day

Split into 2 servings of 5.00 g across the day

Loading duration
9 daysLast day is smaller
Final loading dose (day 9)
5.30 g2 servings of 2.65 g
Maintenance dose
3.00 g / day

Yours will be different. The calculator works the protocol out from your lean body mass, your diet, and the daily amount your stomach can actually handle — fill in the form below and this card becomes your own.

Maximum creatine taken per day to avoid GI distress.

Understanding Science-Backed Creatine Dosing

Creatine monohydrate is the most extensively researched ergonomic and neuroprotective supplement in sports science. Discover how CreatineIQ replaces rigid dosing rules with individualized pharmacokinetics.

Lean Body Mass Scaling

Standard guidelines prescribe 20 grams per day to everyone regardless of physical build. CreatineIQ uses Lean Body Mass (LBM) to estimate actual skeletal muscle volume, avoiding excess supplement waste and gastrointestinal stress.

Custom Daily GI Limits

High single-dose boluses draw water into the intestines through osmotic pressure, causing stomach cramping. Our algorithm lets you define your personal daily limit (e.g., 6g/day) and dynamically scales loading days to achieve 100% saturation comfortably.

Brain & Cognitive Protocols

Brain bioenergetics demand higher intracellular creatine stores during sleep deprivation, cognitive fatigue, or post-concussion recovery. Our protocols calculate evidence-aligned dosing based on neurological literature.

Musculoskeletal Saturation Kinetics

Skeletal muscle tissue has a physiological saturation ceiling of approximately 150 to 160 mmol/kg of dry muscle mass.

Because dietary creatine is found almost exclusively in red meat and seafood, baseline saturation varies significantly by diet:

  • Vegans & Vegetarians: ~60% starting baseline saturation.
  • Flexitarians & Mixed Diets: ~70-75% baseline saturation.
  • Carnivore & High-Meat Diets: ~80% baseline saturation.
Safety & Pharmacokinetic Basis

Creatine naturally degrades into creatinine at a baseline rate of 1.6% to 2.0% per day.

Systematic reviews and longitudinal studies (such as ISSN position stands) confirm that continuous creatine monohydrate supplementation is safe for healthy individuals and does not cause kidney damage, hair loss, or dehydration.

Explore Peer-Reviewed Clinical Citations

Start Here: Creatine Guides

In-depth explainers on dosing, loading, supplement forms, and safety — each one grounded in the peer-reviewed literature behind our calculators.

How Much Creatine Should You Take? A Dosing Guide Based on Your Body
Why 5 g/day is the standard creatine dose, when your body size justifies more, and how lean mass, diet and daily turnover change the number you actually need.
Creatine Side Effects and Safety: What the Evidence Actually Shows
Hair loss, kidney damage, cramping, bloating and weight gain — each common creatine concern traced back to the study that started it, and what replication found.
Do You Need a Creatine Loading Phase? Three Approaches Compared
Loading with 20 g/day saturates muscle in a week; 3 g/day takes about a month and ends up in the same place. Here is how to choose, and a third option.
Creatine Monohydrate vs. HCL vs. Kre-Alkalyn: Which Form Is Worth Buying?
Six creatine forms compared on evidence, absorption and cost. Monohydrate wins on all three, and the marketing claims behind the alternatives rarely survive testing.
Creatine for Vegans and Vegetarians: Why the Response Is Larger
Plant-based diets supply almost no dietary creatine, leaving muscle stores roughly 10% lower. That gap is why vegans often respond more strongly to supplementation.
Creatine and Brain Health: What the Cognitive Evidence Supports
Creatine buffers energy in the brain as well as muscle. Here is where the cognitive evidence is solid, where it is preliminary, and where it is still only a hypothesis.

Featured Articles

Can a Single Dose of Creatine Protect Your Brain During Sleep Deprivation?
FeaturedAugust 23, 2026
A 2026 crossover trial finds a single 0.2 g/kg dose of creatine reduces cognitive decline during 21 hours of sleep deprivation, with gains of up to 12%.
Creatine for Middle-Aged and Older Adults: Benefits Beyond the Gym
FeaturedAugust 11, 2026
A 12-week trial in adults aged 45 to 65 finds creatine preserved lean mass and strength with or without exercise, plus exploratory cognitive benefits.

Latest Research & Articles

Scoping Review Highlights Preliminary Nature of Creatine for Dementia
September 7, 2026
This scoping review evaluates creatine supplementation for dementia, finding early mechanistic support but emphasizing a critical lack of human clinical trials.
Comparative Effects of Guanidinoacetic Acid (GAA) vs. Creatine in Older Adults
August 31, 2026
Discover how guanidinoacetic acid compares to creatine monohydrate for improving muscle strength and body composition in older adults without exercise.
Does a Multi-Ingredient Creatine and MCT Supplement Prevent Muscle Loss in Sarcopenia?
August 28, 2026
This eight-week RCT tested a multi-ingredient creatine supplement in older adults with sarcopenia. While muscle mass increased, the clinical impact was minimal.
View all articles →

Have Questions About Creatine Forms or Safety Myths?

Read our evidence-based comparisons on Creatine Monohydrate vs. HCL vs. Kre-Alkalyn and peer-reviewed myth breakdowns.

View The ScienceAbout CreatineIQ