Creatine Dosage Calculator
Estimate a practical creatine monohydrate dose for maintenance, optional loading and body-weight based protocols.
Enter your details and calculate.
Legion Recharge
The number above is the maintenance dose, and it is the one the research settled on. Recharge carries 5 g of creatine monohydrate per serving — monohydrate, not a patented form sold at a premium, because monohydrate is what the trials used.
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Creatine works alongside protein, not instead of it
The printable chart: 30+ foods ranked by protein per 100 calories.
How to Use This Result
FAQs
How much creatine should I take per day?
3–5g of creatine monohydrate daily is the evidence-backed maintenance dose. Heavier lifters and adults 40+ often sit at the top of that range. Loading (20g/day split in 4 doses for 5–7 days) saturates muscles faster but is optional — the same saturation happens in ~3–4 weeks at 3–5g/day. See our best creatine picks.
Do I need to cycle creatine?
No. There is no evidence that cycling improves results or that continuous use harms healthy kidneys — long-term trials show no adverse effects on kidney or liver function in healthy adults.
When is the best time to take creatine?
Consistency beats timing. Saturation is what matters, so daily intake at any time works. Taking it with a meal (carbs + protein) may modestly improve uptake, and post-workout is a convenient habit anchor.