Creatine Loading Phase Calculator
How much creatine to take during loading, for how long, and whether you should bother. Enter your weight for your personal loading plan.
Example: 180 lbs (81.6 kg) · adult who exercises
Your loading dose
24.5 g a day
Loading phase: 0.3 g per kg of body weight a day, split into 4 doses of 6.1 g, for 5–7 days. Then 3–5 g a day.
- Scoops6.1 g ≈ 1¼ scoopswith a 5 g scoop
- Teaspoons≈ 1¼ rounded tsp per dose5 g ≈ 1 rounded teaspoon; powders vary
- Full muscle stores5–7 dayswith loading (≈ 4 weeks without)
- Standard daily doseAdults, any body size (ISSN, NIH)3–5 g/day
- By body weight, no loading0.03–0.1 g per kg × 81.6 kg2.4–8.2 g/day
- Older-adult strength studies0.1 g per kg × 81.6 kg, with resistance training8.2 g/day
- Loading phase, 5–7 days0.3 g per kg, as 4 doses of 6.1 g24.5 g/day
- Large athletes, hard trainingMay need more to stay saturated (ISSN)5–10 g/day
Water: no special amount is needed. Drink to thirst, more when you sweat. The usual total from all drinks and food is about 2.7 L (91 oz) a day for women and 3.7 L (125 oz) for men.
Not medical advice. These are general doses from research on healthy adults. If you have kidney or liver disease, diabetes or another chronic condition, take prescription medicines, are pregnant or breastfeeding, or are under 18, talk to your doctor before taking creatine. Tell your doctor you take it before a blood test, because creatine can raise blood creatinine.
What is a creatine loading phase?
A loading phase means taking a larger dose for a few days to fill your muscles with creatine quickly, then switching to a smaller daily dose. The ISSN position stand describes it as about 0.3 g per kg of body weight (or 5 g four times a day) for 5–7 days, followed by 3–5 g a day (ISSN position stand, 2017). The NIH Office of Dietary Supplements describes the same protocol, 20 g a day in four 5 g portions for 5–7 days (NIH Office of Dietary Supplements).
Loading dose = 0.3 g × body weight in kg, per day, for 5–7 days, split into 4 doses. Example: 180 lbs = 81.6 kg → 24.5 g a day = 4 × 6.1 g.
Loading vs. no loading: what the research shows
In the classic study by Hultman and colleagues, 20 g a day for 6 days raised muscle creatine by about 20%. A group that took just 3 g a day reached a similar 20% rise after 28 days. A small dose of 2 g a day was enough to keep levels up after loading (Hultman et al., 1996).
- Load if you want results within about a week, for example before a training block or a season, as the ISSN team suggests for people who want benefits in less than 30 days (Antonio et al., 2021).
- Skip loading if you plan to take creatine long-term, prefer one simple daily dose, or want to avoid the extra water weight that can come with loading (Antonio et al., 2021).
Side effects of loading
The main one is weight gain from water. Loading at about 20 g a day typically adds 1–3 kg (about 2–7 lb) of body mass, mostly water held in the muscles (Antonio et al., 2021); early studies measured about 0.5–1 liter of fluid retention (ISSN position stand, 2017). Some people also notice an upset stomach with big single doses, which is one reason to split the loading dose into four. Over the longer term, several studies found no change in total body water relative to muscle (Antonio et al., 2021).
A simple 7-day loading plan
- Days 1–7: take your loading dose from the calculator in 4 portions, for example with breakfast, lunch, an afternoon snack and dinner.
- Day 8 onward: 3–5 g once a day, every day.
- Tick it off in the 30-day tracker so you do not miss days.
Not sure about loading? Read how much creatine per day or check creatine water intake.
Frequently asked questions
How much creatine should I take during a loading phase?
About 0.3 g per kg of body weight a day, split into 4 equal doses, for 5–7 days. That is roughly 20 g a day for a 150-lb person and 24.5 g a day (6.1 g four times) for a 180-lb person. Then drop to 3–5 g a day.
Is a creatine loading phase necessary?
No. Loading only makes your muscles fill up faster. Taking 3 g a day reaches the same muscle creatine level in about 28 days, so if you are in no hurry, you can skip loading.
How long should a creatine loading phase last?
5 to 7 days. The classic study used 6 days at 20 g a day. Loading for longer does not fill the muscles further.
Will loading make me gain weight?
Often a little, at first. Loading typically adds about 1–3 kg (2–7 lb), mostly water held in the muscles. If that bothers you, skip loading and take 3–5 g a day.
Can I split the loading dose differently?
Yes. Four doses spread through the day is the standard way and tends to be easiest on the stomach. Taking the doses with meals is a simple routine.
Sources
- Kreider RB, Kalman DS, Antonio J, et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. https://pubmed.ncbi.nlm.nih.gov/28615996/
- NIH Office of Dietary Supplements. Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Health Professionals (section “Creatine”). https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-HealthProfessional/
- Hultman E, Söderlund K, Timmons JA, Cederblad G, Greenhaff PL. Muscle creatine loading in men. J Appl Physiol. 1996;81(1):232–237. https://pubmed.ncbi.nlm.nih.gov/8828669/
- Antonio J, Candow DG, Forbes SC, et al. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2021;18(1):13. https://pubmed.ncbi.nlm.nih.gov/33557850/
All sources were checked on October 7, 2026. We only cite what we have read, and we do not invent numbers. Several creatine researchers disclose ties to creatine makers, which the papers list; we note it so you can weigh it. Spot a mistake? Email info@creatinecalculator.app.