Fuel
Creatine Dose Calculator
Creatine monohydrate daily dose calculator for athletes. Simple 3-5g guidance, optional loading notes. Not medical advice.
Hunter: I take about 5 grams with a meal most days. I do not load. I drink water like a person who trains. That is the whole routine.
3 g / day
Optional load: about 23 g/day split, for a week. Not medical advice.
Daily beats loading for most people
3 to 5 grams of creatine monohydrate most days is the simple plan. The calculator scales a bit with body weight. Loading is faster, not required. Skip this page if a clinician told you not to use it.
What I actually do
One scoop, about 5 grams, with a meal. I do not cycle it like a comic-book supplement. I do not mix it with five other tubs because a video stacked them. If I miss a day, I take it the next day. That is it.
What this is not
Creatine is not a steroid. It is not a personality. It will not fix skipped sleep or skipped meals. It will not replace protein you already needed. If someone promised a new body from a tub, they were selling.
Take it into Engine
If you use it, keep training logged. The scoop does not show up as a PR by itself. Working sets do. Grocery list still matters. Water still matters. Parents can see the same log if you share the week.
FAQ
Is creatine a steroid?
No. It is a common supplement a lot of athletes use. Still not medical advice.
Do I have to load?
No. Daily use is enough for most people. Loading is optional and often just upsets a stomach.
Should high-school athletes take it?
That is a parent and clinician conversation, not a calculator's job. This page only does the gram math.
Creatine is optional. The work still has to get logged in the free Vitality Engine. Powder does not replace the set.