Daily Creatine & Protein Intake Calculator
Get your recommended daily protein and creatine (3-5g) dose based on body weight and training goal
Calculates your daily protein target (g) and creatine maintenance dose (3-5g) based on your body weight and training goal.
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How to use
- Enter your body weight (kg).
- Pick your training goal and check the recommended intake.
FAQ
- Do I need to take creatine every day?
- Yes — taking a consistent daily dose is what keeps your muscle creatine stores saturated over time.
- Do I need to do a creatine loading phase?
- Not necessarily. Loading with 20g a day for 5-7 days saturates your muscles faster, but taking just 3-5g daily gets you to the same saturation level within 3-4 weeks.
- Is it better to eat protein in one big meal or spread it out?
- Spreading your daily total across 3-4 meals is generally better for muscle protein synthesis, since your body can only use so much protein for building muscle at once.