Creatine Dosage by Body Weight: What the Research Shows

Creatine dosage by body weight is how researchers measure creatine: grams per kilogram.

This page shows the doses published studies actually used, worked out for the average Australian man (86.9 kg) and woman (72.9 kg), using ABS National Health Survey 2022 weights.

A summary of published research, not a dosing recommendation. Doses are those used in the studies. Always follow the directions on your product label and speak to your doctor or an Accredited Sports Dietitian before changing your supplement routine.

Free: the one-page creatine research table (PDF)

Every dose in the table below on one printable A4 page, in grams for the average Australian man and woman.

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Creatine dosage by body weight: the research table

Each row shows what a body of research looked at, the dose it used per kilogram, and what that dose equals at the average adult weight. Teen rows use ABS weights for ages 15 to 17, and rows for older adults use ages 65 and over.

What the research looked at Dose per kg (as studied) Average man (86.9 kg) Average woman (72.9 kg)
Research protocols
Daily dose used in research
The Australian Institute of Sport lists 3 to 5 g/day. Research shows muscle stores fill in about 4 weeks. 		0.03 g/kg/day 2.6 g/day 2.2 g/day
Loading protocol
Research shows the same end point as the daily dose, reached faster. Studies report 1 to 2 kg of extra body weight, mostly water. 		0.3 g/kg/day for 5 days, in 3 to 4 doses, then 0.03 g/kg/day 26.1 g/day for 5 days, then 2.6 g/day 21.9 g/day for 5 days, then 2.2 g/day
Strength and body
Maximal strength
Across more than 60 trials, research shows small gains in upper and lower body strength. The effect was clearest in men. 		0.3 g/kg/day load, then 0.03 g/kg/day 26.1 g/day for 5 days, then 2.6 g/day 21.9 g/day for 5 days, then 2.2 g/day
Muscle gain
Research shows +1.1 kg lean mass on average when combined with resistance training, with the larger gains in men. 		0.1 g/kg/day (most imaging trials used 0.1 to 0.15) 8.7 g/day 7.3 g/day
Power and jump
Research shows vertical jump improved by about 1.5 cm on average, with the effect seen in men. 		0.3 g/kg/day load, then 0.03 g/kg/day 26.1 g/day for 5 days, then 2.6 g/day 21.9 g/day for 5 days, then 2.2 g/day
Muscular endurance
Research shows reps at a set weight rose 26%, compared with 12% on placebo. 		Studied in g/day: loading then maintenance (about 0.3 then 0.03 g/kg) 26.1 g/day for 5 days, then 2.6 g/day 21.9 g/day for 5 days, then 2.2 g/day
Speed and sport
Repeated sprints
Research shows higher average power across repeated sprints. Body mass rose about 0.8 kg. 		About 0.3 g/kg/day for 3 to 7 days (studied as ~20 g/day) 26.1 g/day for 3 to 7 days 21.9 g/day for 3 to 7 days
Weight-class and weight-sensitive sport
The AIS notes loading can add 1 to 2 kg, which falls away over 4 to 6 weeks after stopping. Research shows the daily dose reaches the same stores without the loading-phase jump. 		0.03 g/kg/day, studied without loading 2.6 g/day 2.2 g/day
Training in heat
A review of 10 trials found no evidence creatine affects heat tolerance or hydration. 		Usual doses See dose See dose
Sport skill execution
In one small study of elite rugby players (n=10), passing accuracy held up after a short night of sleep. 		Single dose 0.05 to 0.1 g/kg 4.3 to 8.7 g, once 3.6 to 7.3 g, once
Brain and sleep
Sleep deprivation
Research shows up to 12% less decline in thinking tasks at 0.2 g/kg, with larger effects at 0.35 g/kg. These are single research doses, well above everyday amounts. 		Single dose 0.2 to 0.35 g/kg 17.4 to 30.4 g, once 14.6 to 25.5 g, once
Mental fatigue and high mental load
Research shows better accuracy on a long, demanding task, and less mental fatigue in a repeated maths test. 		About 0.3 g/kg/day for 7 days (studied as 20 g/day); one study 8 g/day 26.1 g/day for 7 days 21.9 g/day for 7 days
Memory, older adults
A pooled analysis of trials found improved memory in adults aged 66 to 76. 		Studied at 2.2 to 20 g/day See dose See dose
Low oxygen and altitude
In a lab study (n=15), attention lost to low oxygen was restored. 		About 0.3 g/kg/day for 7 days (studied as 20 g/day) 26.1 g/day for 7 days 21.9 g/day for 7 days
Sleep quality
Research shows more total sleep on training days in women, and better self-rated sleep quality in active men. 		Studied at 5 g/day (6 weeks) and 20 g/day (7 days) 5 to 20 g/day 5 to 20 g/day
Groups studied
Teens 15 to 17
Adolescent studies report no adverse events, though research is limited. The AIS and Sports Dietitians Australia favour a food-first approach for under 18s. 		0.03 g/kg/day, studied without loading 2.1 g/day
at 70.1 kg 		1.8 g/day
at 60.3 kg
Under 15
Sports food labels carry a mandatory statement: not suitable for children under 15 years of age. 		Not studied for general use Not studied Not studied
Women
Research shows benefits in women, generally smaller than in men. A meta-analysis found no more side effects or weight gain than placebo. 		Same as adults: 0.03 g/kg/day, or a 0.3 g/kg/day load 2.6 g/day 2.2 g/day
Postmenopausal women
Combined with resistance training, research shows +0.37 kg lean mass and +7.5 kg on the leg press. 		0.1 to 0.14 g/kg/day, at least 5 g/day n/a 7.3 to 10.2 g/day
Adults 55 and over
Combined with resistance training, research shows +1.37 kg lean mass and stronger chest and leg press than training alone. The EU permits a strength claim at 3 g/day for over 55s who train. 		0.1 g/kg/day (or more than 5 g/day) 8.5 g/day
at 85.2 kg 		7.2 g/day
at 71.5 kg
Vegetarians and vegans
Research shows vegetarians start with lower muscle creatine and respond more to supplementation. 		Same as adults 2.6 g/day 2.2 g/day
Pregnancy and breastfeeding
There are no human trials. Sports food labels must state the product is not suitable for pregnant women. 		Not studied in humans No research dose No research dose
Safety research
Kidneys
A meta-analysis found no kidney damage in healthy people. Blood creatinine can read higher, which is expected. People with kidney disease were not studied and should speak to their doctor. 		Studied up to 0.3 g/kg/day loads and long-term 3 to 5 g/day See dose See dose
Hair loss
A 12-week trial found no change in DHT or hair growth. 		5 g/day for 12 weeks 5 g/day 5 g/day

Creatine dosage chart for printing

The same research on one A4 page, ready for the fridge, the clubroom or the coach's clipboard.

creatine dosage by body weight

Claim the free PDF above.

How the grams are worked out

Grams equal the per-kilogram dose used in the research multiplied by the average weight, rounded to 0.1 g. Where a study used a flat daily amount rather than a per-kilogram dose, the table says so. Every reference below was checked against its published abstract or the official source.

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