CreatineIQ
A personalized, science-backed dose calculator tailored to your body.
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.
Understanding Science-Backed Creatine Dosing
Creatine monohydrate is the most extensively researched ergogenic supplement in sports science, and a growing area of brain-health research. Here is how CreatineIQ turns the standard guidelines into a protocol fitted to your body.
The standard loading protocol is about 20 grams a day (roughly 0.3 g/kg) for 5–7 days, whatever your build. CreatineIQ estimates your skeletal muscle from your Lean Body Mass (LBM) to work out how long loading actually takes you and what maintenance your body needs.
Large single doses can draw water into the intestines and cause stomach upset. Set the most you can comfortably take in a day (e.g., 6 g/day) and the calculator works out how many loading days it takes to reach 97% of your storage ceiling at that dose.
The brain also uses creatine, and studies suggest supplementation helps most when it is under strain, such as during sleep deprivation. Each protocol uses the dose from its source studies and tells you how strong that evidence is.
Skeletal muscle tissue has a physiological saturation ceiling of approximately 150 to 160 mmol/kg of dry muscle mass.
Dietary creatine comes almost entirely from meat and fish, so starting stores vary with diet — though by less than is often claimed. The baselines the calculator uses, as a share of that ceiling:
- Vegans & Vegetarians: ~76%
- Omnivores & Mixed Diets: ~81%
- High-Meat Diets: ~84%
Creatine naturally degrades into creatinine at a baseline rate of 1.6% to 2.0% per day.
Systematic reviews and the ISSN position stand find creatine monohydrate safe for healthy adults at recommended doses, with no evidence that it damages healthy kidneys or causes dehydration. The hair-loss claim traces back to one small study whose hormone finding has never been repeated.
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.
Featured Articles
Latest Research & 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.