Creatine Calculator

Creatine dosing is weight math, not macho guessing: the ISSN position stand puts loading at 0.3 g per kg and maintenance at 3–5 g — and that math is identical for women and men, which most calculators never say out loud. Your weight in, both phases out.

Loading phase (5–7 days)

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Maintenance, after that

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Method & the 40+/women notes

Loading 0.3 g/kg/day for 5–7 days saturates muscle stores fast; maintenance holds the saturation. You can skip loading entirely — 3–5 g daily reaches the same place in about three weeks, and the gentler path avoids the bloated feeling some people get. Doses do not change with sex, and the ISSN position stand (Kreider et al.) supports use in older adults for muscle and cognitive endpoints. This is nutrition arithmetic, not medical advice; kidney patients should ask a clinician first.

Muscle side: perimenopause protein · GLP-1 protein targets · Test the muscle: sit-to-stand