Bodybuilding & Physique
Creatine Loading
Loading and maintenance dose.
Result
Load
22.5 g/day × 5 d
- Maintenance
- 2.3 g/day
Formula
Load 0.3 g/kg; maintain 0.03 g/kg (≈3–5 g).
Related Bodybuilding & Physique calculators
- Steve Reeves Ideal PhysiqueClassic proportions from height.
- Grecian (Golden) Ideal1.618 shoulder-to-waist ratio.
- Casey Butt Natural LimitsMaximum natural lean weight at low body fat.
- Realistic Muscle Gain RateLyle McDonald model by training age.
- Lean Bulk Weight GainWeekly gain to minimise fat.
- Cut Duration EstimatorWeeks to lose X kg at 0.7% BW/wk.
Turn this into a plan
Use these numbers to seed a personalized 7-day meal plan with a categorized grocery list and printable PDF.
Build my plan