Women's Health · Free Tool
Creatine dose calculator for women
Work out a sensible daily creatine dose for your body weight, with the loading question settled and the evidence explained by Accredited Practising Dietitians.
Creatine is one of the most researched supplements there is, but almost all of that research was done in men, and the dosing advice online is mostly aimed at male athletes. This free calculator, built by our Accredited Practising Dietitians, gives you a body-weight-based daily dose and explains what the evidence actually supports for women. It pairs with our detailed guide, creatine for women from menstruation to menopause.
Work out your creatine dose
Suggested daily dose: 0 g of creatine monohydrate
The strongest evidence in women is for strength and exercise performance when creatine is combined with resistance training. Research around cognition, mood and bone in perimenopause and menopause is promising but earlier stage.
We do not sell supplements and take no commission. This is a starting point, not a prescription.
Want the full picture? Read our creatine for women guide →
Evidence-based. Not a supplement ad.
We do not sell supplements. This tool exists to give you an honest starting point and tell you when to check with your team.
How the dose is worked out
Standard maintenance dosing for creatine monohydrate is about 0.03 g per kg of body weight per day, which lands most adults between 3 and 5 g/day. That is the figure this calculator uses. A higher ‘loading’ phase (around 0.3 g/kg/day split across four doses for 5–7 days) saturates muscle stores faster, but ends up at the same place as simply taking a maintenance dose for three to four weeks. Loading is optional, and it is the phase most associated with stomach upset and short-term water retention.
What the evidence supports in women
The strongest evidence in women is for strength and exercise performance when creatine is combined with resistance training. There is growing, but earlier-stage, research around cognition, mood and bone in the context of perimenopause and menopause, when falling oestrogen affects muscle and bone. Creatine is not a substitute for adequate protein, energy or training, it works alongside them. Our full guide covers the lifespan evidence in detail.
Safety, and who should check first
Creatine monohydrate has a strong long-term safety record in healthy adults. The commonly repeated claims about kidney damage, hair loss and bloating are not supported for healthy people at standard doses. That said, check with your GP or dietitian first if you have kidney disease, are pregnant or breastfeeding, are under 18, or take medications affecting the kidneys. If you are in eating disorder recovery, supplement use should be discussed with your treating team rather than started independently.
Choosing a product
Look for plain creatine monohydrate, ideally third-party tested. The more expensive forms (HCL, buffered, liquid) do not outperform monohydrate in the research. In Australia, checking for a batch-tested or reputable brand matters more than the form. We do not sell or take commission on any supplement.
Frequently asked questions
How much creatine should a woman take?
Most adults land between 3 and 5 g/day of creatine monohydrate, based on roughly 0.03 g per kg of body weight. Enter your weight above for a specific figure. Consistency matters more than timing.
Do I need to do a loading phase?
No. Loading saturates muscle stores in about a week rather than three to four, but the end point is the same. It is also the phase most associated with stomach upset and temporary water retention, so many people simply skip it.
Will creatine make me gain weight?
You may see a small increase on the scales early on, because creatine draws water into muscle. That is intracellular water, not fat gain. If weight change is distressing or you are in eating disorder recovery, please discuss supplements with your treating team first.
When is the best time to take it?
It matters far less than taking it consistently. Daily intake is what raises muscle stores; the specific time of day has little effect.
Is creatine safe during pregnancy or breastfeeding?
There is not enough evidence to recommend it, so we suggest checking with your GP, obstetric team or dietitian rather than starting on your own. Get in touch if you would like to talk it through.
