How Much Creatine Should You Take? Use Our Creatine Dosage Calculator to Find Out

Creatine is one of the most well-researched, effective, and widely used supplements in the world—for good reason. Whether you're lifting weights, sprinting, riding, or just trying to support brain health and energy levels, creatine can help improve performance, recovery, and cognition. But here’s the million-dollar question:

What’s the right creatine dosage for YOU?

The truth is, creatine needs vary depending on your goals, your weight, and whether you’re just starting or already supplementing regularly. That’s why we built this simple tool—just plug in your body weight and your training goal, and we’ll give you a personalized recommendation. Easy.

Why Creatine Works

Creatine helps your body rapidly regenerate ATP—the fuel source your muscles use for quick, explosive movements like lifting weights or sprinting. Supplementing with creatine increases the amount your muscles can store, which leads to increased strength, improved recovery, and better performance.

And it’s not just for your muscles—research also shows creatine can support brain energy metabolism, making it beneficial for cognitive health, memory, and even mental fatigue.

Recommended Creatine Dosages by Goal

General guidelines can work, but if you want the best results, it's smarter to base your creatine intake on body weight and training goals. Here's what science recommends:

• 💪 Muscle Gain / Strength Training: 0.1g per kg body weight (about 5g/day for most people)
• 🏃 High-Intensity Sports: 0.1g per kg body weight daily
• 🧠 Brain & Cognitive Health: 10g/day, often split into two 5g doses
• 🧍 General Health / Maintenance: 3g/day
• ⚡ Loading Phase: 0.3g per kg body weight daily for 5-7 days, then transition to maintenance

If math isn’t your thing, don’t sweat it—just use the calculator below to get your daily creatine dosage.

Do You Need a Loading Phase?

No, but it depends on how fast you want results. A loading phase (20g/day split into 4 doses for 5-7 days) saturates your muscles faster. After that, you drop down to 3-5g/day. You’ll still get the same benefits without loading—it just takes a bit longer (about 3–4 weeks).

Should You Take Creatine Every Day?

Yes. Consistency matters. Creatine builds up in your muscles over time, so taking it every day—even on rest days—is key to seeing full benefits.

It also doesn’t matter when you take it. Some research suggests taking it post-workout may be slightly better, but the most important thing is that you take it consistently.

What Kind of Creatine Is Best?

Creatine monohydrate is the gold standard. It’s the most researched form, it works, and it’s affordable. All the fancy-sounding versions haven’t shown any real advantages in studies. At Simply Good Supplements, our Creatine Monohydrate is pure, simple, and third-party tested—just how it should be.

TL;DR

• ✅ Creatine boosts strength, performance, recovery, and brain function
• ⚖️ Dosage depends on your weight and goals—use the calculator below
• 💥 You don’t need to load, but it can speed up results
• 🧠 It’s not just for athletes—everyone can benefit