Creatine Loading and Maintenance Calculator
Hyper-accurate creatine dosage calculator using the Boer formula for Lean Body Mass (LBM) estimation. Provides personalized protocols based on biological sex, weight, height, training intensity, and dietary profile.
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Formula
How it works: Calculations are based on Lean Body Mass (LBM) rather than total weight, as creatine is stored primarily in skeletal muscle. We use the Boer Formula for LBM estimation.
Worked Example
The Science of LBM-Based Creatine Dosing
Standard "one-size-fits-all" advice often recommends 5g per day or a 20g loading phase. However, since creatine is stored almost exclusively in skeletal muscle, individuals with higher lean body mass (LBM) require higher dosages for saturation, while those with higher body fat percentages but lower muscle mass may over-supplement on generic protocols.
- Boer Formula: Estimating LBM provides a more precise biological target than total weight.
- Loading Duration: Vegans often have lower baseline stores and benefit from longer loading (7 days vs 5).
- Hydration: Creatine draws water into the muscle cells; consistent hydration (35-45ml/kg) is essential.
- Maintenance Ceilings: High-intensity athletes (6+ days/week) have faster turnover and may require the upper end of the dosage range.
Always consult with a medical professional before beginning a new supplement regimen, especially if you have pre-existing kidney conditions.
You can also calculate changes using our BMI Calculator, Ideal Weight Calculator, TDEE Calculator or Macro Calculator.
Creatine Saturation Benchmarks
| User Profile | LBM Estimate | Loading Dose | Maintenance |
|---|---|---|---|
| Lithe Athlete | 55-65kg | 16-19g | 4.1-4.9g |
| Moderate Athlete | 70-80kg | 21-24g | 5.2-6.0g |
| Heavyweight Lifter | 90kg+ | 27g+ | 6.8g+ |
Note: Calculations assume 0.3g/kg LBM for loading and 0.075g/kg LBM for maintenance.
Frequently Asked Questions
Is a loading phase actually necessary?
Not strictly. A loading phase (20g/day for 5-7 days) saturates muscle stores in about 1 week. A steady dose of 3-5g/day takes about 3-4 weeks to reach the same saturation levels.
Does creatine cause kidney damage?
In healthy individuals, extensive research shows no evidence of kidney damage at standard dosages. However, those with pre-existing kidney disease should avoid supplementation.
Should I take creatine on rest days?
Yes. Consistency is key for maintaining muscle saturation. The timing is less important than the daily intake.
Why is LBM dosing better than total weight?
Fat mass does not store significant amounts of creatine. Dosing based on total weight for an individual with high body fat results in an unnecessary surplus that is simply excreted as creatinine.
Are there side effects?
The most common is temporary water weight gain (within the muscle). Gastric distress or cramping can occur if taken without enough water or on an empty stomach.
Medical Disclaimer
This calculator is provided for informational and educational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making any decisions based on these results. Do not disregard or delay seeking medical advice because of information obtained from this tool.
AI Assistant
Ask about this calculator
I can help you understand the creatine loading and maintenance calculator formula, interpret your results, and answer follow-up questions.
Try asking
Our AI assistant provides general estimates and advice only. Please consult a qualified healthcare professional before making any health-related decisions.
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