Creatine monohydrate is the most researched and cost-effective sports supplement ever studied, yet most people who buy a tub never take quite the right amount. This calculator turns the standard creatine protocol into simple numbers: the loading phase, the daily maintenance dose, how much extra water to drink, how many servings your tub contains, and what the whole habit actually costs each month.
Slide the inputs and every figure updates instantly. You do not need to memorize grams, scoops, or conversion charts — enter your body weight, your maintenance target, and the details of the tub you are holding, and the result card lays out the full 30-day plan.
How to Use
- Enter your Body Weight in kilograms. The classic ISSN loading and maintenance protocol is weight-independent, but your weight is shown so you can sanity-check the dose against your own scale.
- Set your Maintenance Dose on the 3–5 g/day slider. Most adults sit on 5 g/day; smaller or less-trained athletes may start at 3 g/day.
- Check your tub label for the Scoop Size. Most monohydrate scoops are 5 g, but some brands use 4 g or 6 g, and using the wrong scoop silently changes your daily dose.
- Type the Container Size in grams (commonly 300 g, 500 g, or 1 kg).
- Enter the Price per Container you actually paid, before tax. The engine then divides your monthly gram usage by the tub size to produce a real monthly cost.
- Read the result card. It shows the 5-day loading plan (four 5 g servings per day), the daily maintenance target, the extra water you should drink, the number of scoops per tub, and the estimated cost per month — plus the slightly higher cost of the very first month, which includes the loading phase.
The protocol is simple: 20 g per day for 5 days (split into four 5 g servings), then 3–5 g every day afterward. You can skip loading entirely and just take 3–5 g/day; saturation simply takes longer (about 3–4 weeks) but the end result is the same.
The Dosing Logic
The loading phase exists to saturate muscle stores faster. Twenty grams per day — split into four equal 5 g servings spread across the day — fills the muscles in roughly 5 to 7 days. Total loading intake is 100 g over those 5 days. After that, a maintenance dose of 3 to 5 g per day keeps the stores topped up and replaces what your body breaks down.
Hydration matters more during loading. A commonly used guideline is to add roughly 0.03 L (30 mL) of water per gram of creatine consumed. On a 20 g loading day that is about 0.6 L of extra fluid; on a 5 g maintenance day it is about 0.15 L. Creatine draws water into muscle cells, so drinking too little is the most common cause of the bloating or cramping people blame on the supplement itself.
Cost math is the part most people miss. A 500 g tub at 5 g/day contains 100 servings and lasts over three months at maintenance, so even a $30 tub works out to only about $7.80 per month once you are past the loading phase. The first month costs a little more because you consume the 100 g loading dose on top of 25 days of maintenance.
Examples
Example 1 — A typical 70 kg lifter. Body weight 70 kg, maintenance 5 g/day, a 5 g scoop, a 500 g tub costing $25.99. The loading phase is 20 g/day for 5 days (four 5 g servings), totaling 100 g. Each 5 g serving pairs with about 150 mL of extra water; on a 20 g loading day that is roughly 0.6 L. The 500 g tub holds 100 scoops. Steady-state maintenance uses 150 g per month, so the monthly cost is $7.80. The first month, which includes loading plus 25 maintenance days (225 g total), costs about $11.70.
Example 2 — A budget-minded user on a 300 g tub. Body weight 70 kg, maintenance 3 g/day, 5 g scoop, 300 g tub for $19.99. The tub yields 60 scoops. Maintenance uses 90 g per month, so the cost per month is $6.00 — cheaper than most single-serve energy drinks.
Example 3 — A 1 kg bulk tub. Body weight 70 kg, maintenance 5 g/day, 5 g scoop, a 1000 g tub priced at $34.99. The tub holds 200 scoops and lasts roughly 13 weeks at maintenance. Steady-state use is 150 g per month, so the monthly cost is $34.99 × 150 ÷ 1000 = $5.25. Compared with the 500 g tub in Example 1, buying the larger size cuts the monthly cost by about a third — the reason creatine is the rare supplement whose cost per effective month beats almost everything else on the market.
FAQ
How much creatine should I take per day?
Most adults take 20 g per day for a 5-day loading phase (split into four 5 g servings), then 3–5 g per day for maintenance. You can skip loading and simply take 3–5 g/day; it takes about 3–4 weeks longer to saturate your muscles, but the long-term effect is the same.
Do I really need the loading phase?
No. Loading is optional. It simply speeds saturation from around 3–4 weeks down to about 5 days. If you prefer a gentler start, take 3–5 g every day and accept that the full effect builds gradually.
How many scoops are in a creatine tub?
Divide the container size in grams by the scoop size. A 500 g tub with 5 g scoops contains 100 servings. Always check the label, because some brands use 4 g or 6 g scoops, which changes both your daily dose and the number of servings per tub.
How much water should I drink with creatine?
Plan on adding about 30 mL of extra water per gram of creatine. On a 20 g loading day that is roughly 0.6 L of extra fluid; on a 5 g maintenance day it is about 0.15 L. Staying hydrated reduces the cramping and bloating people sometimes associate with the supplement.
Is creatine monohydrate expensive compared with other supplements?
It is one of the cheapest effective supplements available. A 500 g tub around $25–$30 costs only about $7–$9 per month at a 5 g maintenance dose, because one tub lasts well over three months. Bulk 1 kg tubs drive the monthly cost even lower.
When should I take creatine — before or after workouts?
Research shows the timing matters far less than consistency. Whether you take it before training, after training, or with a meal on rest days, the key is taking your daily dose every day. Pick a time you will not forget.
Can I take creatine every day forever?
Yes. Long-term studies have tracked people taking creatine for years without adverse effects in healthy adults. The maintenance dose of 3–5 g/day is designed to be taken indefinitely. If you have kidney disease or a medical condition, talk to your doctor first.
Related Calculators
- Protein Intake Calculator — set your daily gram target to pair with creatine for muscle building.
- TDEE Calculator — find your daily energy burn before adjusting bulk or cut calories.
- BMR to TDEE Calculator — convert your resting metabolism into an active maintenance figure.
- Body Fat Calculator — track composition changes that creatine can influence through water retention.
- Macro Calculator — balance protein, carbs, and fats around your supplement plan.
Disclaimer
This creatine calculator is provided for informational purposes only and is not medical advice. It estimates dosing, hydration, servings and cost based on the inputs you enter and the standard ISSN creatine protocol; individual needs vary with body size, training, diet and health status. Creatine is not intended to diagnose, treat, cure, or prevent any disease, and it is not recommended for children, pregnant or nursing women, or people with kidney impairment without supervision. Always consult a qualified healthcare professional before starting any supplement regimen.