Creatine Calculator – Daily Dosage and Maintenance Levels

Calculate your daily creatine dosage and maintenance levels based upon weight:

Recommended Creatine Intake


Aside from whey protein, creatine is the most popular and well-researched muscle building, strength increasing, and performance supplement on the market. Ask any fitness enthusiast what the most effective supplement on the market is and you will likely hear the same answer over and over again:

Creatine, creatine monohydrate

What separates creatine from many other supplements is the fact that it is produced naturally by the body. For decades, creatine has been one of most popular and commonly used supplements on the market. It has become a staple for serious lifters and athletes that are looking to increase strength gains, improve athletic performance and power, and build muscle mass.

But how many people know exactly what creatine is?

Creatine is a nitrogenous organic acid that helps to supply energy to the muscles. In other words, it provides the fuel the body needs for various physical and metabolic tasks. Creatine is made up of the amino acids glycine, arginine, and methionine.

Although creatine can be found in both meat and fish, additional supplementation may benefit certain populations such as endurance athletes, bodybuilders, and other high-intensity athletic populations. As a quickly available source of energy for the muscles, it assists in enhancing overall athletic performance.

Creatine has several benefits related both to strength/muscle gains as well as overall health including the following:

  • Supplies energy to cells of the body
  • Increases the ability to perform high-intensity movements
  • Promotes muscle recovery
  • Gives muscles a full appearance
  • Aides in treating and preventing certain diseases such as Parkinson’s, muscular dystrophy, and depression
  • Improves brain power
  • Provides several anti-aging benefits

Creatine is best-taken pre and post-workout, but can be consumed at any point in time during the day. Furthermore, creatine is considered one of the safest supplements on the market. Long studies have also shown that users of creatine suffer fewer injuries.

Most serious strength trainers and athletes commonly agree that creatine is one of the most important supplements available on the market today.

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