Creatine Dosage for Men

By / October 27, 2025

Creatine Doses for Fit and Athletic Men (10-15% body fat)

Show creatine dosage table for weight range:

Creatine Supplement Doses: Men 30-59 kg, 10-15% BF
Optimal daily maintanance dose
per training intensity (low to very high)		 Optional daily loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
30 kg 66 lb 1.8 g 2 g 2.1 g 2.6 g 7.9 g (2 x 3.95g)
31 kg 68 lb 1.9 g 2 g 2.2 g 2.7 g 8.1 g (2 x 4.05g)
32 kg 71 lb 2 g 2.1 g 2.2 g 2.8 g 8.4 g (2 x 4.2g)
33 kg 73 lb 2 g 2.2 g 2.3 g 2.9 g 8.7 g (2 x 4.35g)
34 kg 75 lb 2.1 g 2.2 g 2.4 g 3 g 8.9 g (2 x 4.45g)
35 kg 77 lb 2.1 g 2.3 g 2.5 g 3.1 g 9.2 g (2 x 4.6g)
36 kg 79 lb 2.2 g 2.4 g 2.5 g 3.2 g 9.5 g (2 x 4.75g)
37 kg 82 lb 2.3 g 2.4 g 2.6 g 3.2 g 9.7 g (2 x 4.85g)
38 kg 84 lb 2.3 g 2.5 g 2.7 g 3.3 g 10 g (2 x 5g)
39 kg 86 lb 2.4 g 2.6 g 2.7 g 3.4 g 10.2 g (3 x 3.4g)
40 kg 88 lb 2.5 g 2.6 g 2.8 g 3.5 g 10.5 g (3 x 3.5g)
41 kg 90 lb 2.5 g 2.7 g 2.9 g 3.6 g 10.8 g (3 x 3.6g)
42 kg 93 lb 2.6 g 2.8 g 2.9 g 3.7 g 11 g (3 x 3.67g)
43 kg 95 lb 2.6 g 2.8 g 3 g 3.8 g 11.3 g (3 x 3.77g)
44 kg 97 lb 2.7 g 2.9 g 3.1 g 3.9 g 11.6 g (3 x 3.87g)
45 kg 99 lb 2.8 g 3 g 3.2 g 3.9 g 11.8 g (3 x 3.93g)
46 kg 101 lb 2.8 g 3 g 3.2 g 4 g 12.1 g (3 x 4.03g)
47 kg 104 lb 2.9 g 3.1 g 3.3 g 4.1 g 12.3 g (3 x 4.1g)
48 kg 106 lb 2.9 g 3.2 g 3.4 g 4.2 g 12.6 g (3 x 4.2g)
49 kg 108 lb 3 g 3.2 g 3.4 g 4.3 g 12.9 g (3 x 4.3g)
50 kg 110 lb 3.1 g 3.3 g 3.5 g 4.4 g 13.1 g (3 x 4.37g)
51 kg 112 lb 3.1 g 3.3 g 3.6 g 4.5 g 13.4 g (3 x 4.47g)
52 kg 115 lb 3.2 g 3.4 g 3.6 g 4.6 g 13.7 g (3 x 4.57g)
53 kg 117 lb 3.2 g 3.5 g 3.7 g 4.6 g 13.9 g (3 x 4.63g)
54 kg 119 lb 3.3 g 3.5 g 3.8 g 4.7 g 14.2 g (3 x 4.73g)
55 kg 121 lb 3.4 g 3.6 g 3.9 g 4.8 g 14.4 g (3 x 4.8g)
56 kg 123 lb 3.4 g 3.7 g 3.9 g 4.9 g 14.7 g (3 x 4.9g)
57 kg 126 lb 3.5 g 3.7 g 4 g 5 g 15 g (3 x 5g)
58 kg 128 lb 3.6 g 3.8 g 4.1 g 5.1 g 15.2 g (4 x 3.8g)
59 kg 130 lb 3.6 g 3.9 g 4.1 g 5.2 g 15.5 g (4 x 3.88g)
TABLE 1.1: Creatine nutritional supplementation in grams (g) per day for men in weight range 30 to 59 kilograms, with fit body type (10 to 15 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 60-89 kg, 10-15% BF
Optimal daily maintanance dose
per training intensity (low to very high)		 Optional daily loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
60 kg 132 lb 3.7 g 3.9 g 4.2 g 5.3 g 15.8 g (4 x 3.95g)
61 kg 134 lb 3.7 g 4 g 4.3 g 5.3 g 16 g (4 x 4g)
62 kg 137 lb 3.8 g 4.1 g 4.3 g 5.4 g 16.3 g (4 x 4.08g)
63 kg 139 lb 3.9 g 4.1 g 4.4 g 5.5 g 16.5 g (4 x 4.13g)
64 kg 141 lb 3.9 g 4.2 g 4.5 g 5.6 g 16.8 g (4 x 4.2g)
65 kg 143 lb 4 g 4.3 g 4.6 g 5.7 g 17.1 g (4 x 4.28g)
66 kg 146 lb 4 g 4.3 g 4.6 g 5.8 g 17.3 g (4 x 4.33g)
67 kg 148 lb 4.1 g 4.4 g 4.7 g 5.9 g 17.6 g (4 x 4.4g)
68 kg 150 lb 4.2 g 4.5 g 4.8 g 6 g 17.9 g (4 x 4.48g)
69 kg 152 lb 4.2 g 4.5 g 4.8 g 6 g 18.1 g (4 x 4.53g)
70 kg 154 lb 4.3 g 4.6 g 4.9 g 6.1 g 18.4 g (4 x 4.6g)
71 kg 157 lb 4.3 g 4.7 g 5 g 6.2 g 18.6 g (4 x 4.65g)
72 kg 159 lb 4.4 g 4.7 g 5 g 6.3 g 18.9 g (4 x 4.73g)
73 kg 161 lb 4.5 g 4.8 g 5.1 g 6.4 g 19.2 g (4 x 4.8g)
74 kg 163 lb 4.5 g 4.9 g 5.2 g 6.5 g 19.4 g (4 x 4.85g)
75 kg 165 lb 4.6 g 4.9 g 5.3 g 6.6 g 19.7 g (4 x 4.93g)
76 kg 168 lb 4.7 g 5 g 5.3 g 6.7 g 20 g (4 x 5g)
77 kg 170 lb 4.7 g 5.1 g 5.4 g 6.7 g 20.2 g (5 x 4.04g)
78 kg 172 lb 4.8 g 5.1 g 5.5 g 6.8 g 20.5 g (5 x 4.1g)
79 kg 174 lb 4.8 g 5.2 g 5.5 g 6.9 g 20.7 g (5 x 4.14g)
80 kg 176 lb 4.9 g 5.3 g 5.6 g 7 g 21 g (5 x 4.2g)
81 kg 179 lb 5 g 5.3 g 5.7 g 7.1 g 21.3 g (5 x 4.26g)
82 kg 181 lb 5 g 5.4 g 5.7 g 7.2 g 21.5 g (5 x 4.3g)
83 kg 183 lb 5.1 g 5.4 g 5.8 g 7.3 g 21.8 g (5 x 4.36g)
84 kg 185 lb 5.1 g 5.5 g 5.9 g 7.4 g 22.1 g (5 x 4.42g)
85 kg 187 lb 5.2 g 5.6 g 6 g 7.4 g 22.3 g (5 x 4.46g)
86 kg 190 lb 5.3 g 5.6 g 6 g 7.5 g 22.6 g (5 x 4.52g)
87 kg 192 lb 5.3 g 5.7 g 6.1 g 7.6 g 22.8 g (5 x 4.56g)
88 kg 194 lb 5.4 g 5.8 g 6.2 g 7.7 g 23.1 g (5 x 4.62g)
89 kg 196 lb 5.5 g 5.8 g 6.2 g 7.8 g 23.4 g (5 x 4.68g)
TABLE 1.2: Creatine nutritional supplementation in grams (g) per day for men in weight range 60 to 89 kilograms, with fit body type (10 to 15 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 90-119 kg, 10-15% BF
Optimal daily maintanance dose
per training intensity (low to very high)		 Optional daily loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
90 kg 198 lb 5.5 g 5.9 g 6.3 g 7.9 g 23.6 g (5 x 4.72g)
91 kg 201 lb 5.6 g 6 g 6.4 g 8 g 23.9 g (5 x 4.78g)
92 kg 203 lb 5.6 g 6 g 6.4 g 8.1 g 24.2 g (5 x 4.84g)
93 kg 205 lb 5.7 g 6.1 g 6.5 g 8.1 g 24.4 g (5 x 4.88g)
94 kg 207 lb 5.8 g 6.2 g 6.6 g 8.2 g 24.7 g (5 x 4.94g)
95 kg 209 lb 5.8 g 6.2 g 6.7 g 8.3 g 24.9 g (5 x 4.98g)
96 kg 212 lb 5.9 g 6.3 g 6.7 g 8.4 g 25.2 g (6 x 4.2g)
97 kg 214 lb 5.9 g 6.4 g 6.8 g 8.5 g 25.5 g (6 x 4.25g)
98 kg 216 lb 6 g 6.4 g 6.9 g 8.6 g 25.7 g (6 x 4.28g)
99 kg 218 lb 6.1 g 6.5 g 6.9 g 8.7 g 26 g (6 x 4.33g)
100 kg 220 lb 6.1 g 6.6 g 7 g 8.8 g 26.3 g (6 x 4.38g)
101 kg 223 lb 6.2 g 6.6 g 7.1 g 8.8 g 26.5 g (6 x 4.42g)
102 kg 225 lb 6.2 g 6.7 g 7.1 g 8.9 g 26.8 g (6 x 4.47g)
103 kg 227 lb 6.3 g 6.8 g 7.2 g 9 g 27 g (6 x 4.5g)
104 kg 229 lb 6.4 g 6.8 g 7.3 g 9.1 g 27.3 g (6 x 4.55g)
105 kg 231 lb 6.4 g 6.9 g 7.4 g 9.2 g 27.6 g (6 x 4.6g)
106 kg 234 lb 6.5 g 7 g 7.4 g 9.3 g 27.8 g (6 x 4.63g)
107 kg 236 lb 6.6 g 7 g 7.5 g 9.4 g 28.1 g (6 x 4.68g)
108 kg 238 lb 6.6 g 7.1 g 7.6 g 9.5 g 28.4 g (6 x 4.73g)
109 kg 240 lb 6.7 g 7.2 g 7.6 g 9.5 g 28.6 g (6 x 4.77g)
110 kg 243 lb 6.7 g 7.2 g 7.7 g 9.6 g 28.9 g (6 x 4.82g)
111 kg 245 lb 6.8 g 7.3 g 7.8 g 9.7 g 29.1 g (6 x 4.85g)
112 kg 247 lb 6.9 g 7.4 g 7.8 g 9.8 g 29.4 g (6 x 4.9g)
113 kg 249 lb 6.9 g 7.4 g 7.9 g 9.9 g 29.7 g (6 x 4.95g)
114 kg 251 lb 7 g 7.5 g 8 g 10 g 29.9 g (6 x 4.98g)
115 kg 254 lb 7 g 7.5 g 8.1 g 10.1 g 30.2 g (7 x 4.31g)
116 kg 256 lb 7.1 g 7.6 g 8.1 g 10.2 g 30.5 g (7 x 4.36g)
117 kg 258 lb 7.2 g 7.7 g 8.2 g 10.2 g 30.7 g (7 x 4.39g)
118 kg 260 lb 7.2 g 7.7 g 8.3 g 10.3 g 31 g (7 x 4.43g)
119 kg 262 lb 7.3 g 7.8 g 8.3 g 10.4 g 31.2 g (7 x 4.46g)
TABLE 1.3: Creatine nutritional supplementation in grams (g) per day for men in weight range 90 to 119 kilograms, with fit body type (10 to 15 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 120-149 kg, 10-15% BF
Optimal daily maintanance dose
per training intensity (low to very high)		 Optional daily loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
120 kg 265 lb 7.4 g 7.9 g 8.4 g 10.5 g 31.5 g (7 x 4.5g)
121 kg 267 lb 7.4 g 7.9 g 8.5 g 10.6 g 31.8 g (7 x 4.54g)
122 kg 269 lb 7.5 g 8 g 8.5 g 10.7 g 32 g (7 x 4.57g)
123 kg 271 lb 7.5 g 8.1 g 8.6 g 10.8 g 32.3 g (7 x 4.61g)
124 kg 273 lb 7.6 g 8.1 g 8.7 g 10.9 g 32.6 g (7 x 4.66g)
125 kg 276 lb 7.7 g 8.2 g 8.8 g 10.9 g 32.8 g (7 x 4.69g)
126 kg 278 lb 7.7 g 8.3 g 8.8 g 11 g 33.1 g (7 x 4.73g)
127 kg 280 lb 7.8 g 8.3 g 8.9 g 11.1 g 33.3 g (7 x 4.76g)
128 kg 282 lb 7.8 g 8.4 g 9 g 11.2 g 33.6 g (7 x 4.8g)
129 kg 284 lb 7.9 g 8.5 g 9 g 11.3 g 33.9 g (7 x 4.84g)
130 kg 287 lb 8 g 8.5 g 9.1 g 11.4 g 34.1 g (7 x 4.87g)
131 kg 289 lb 8 g 8.6 g 9.2 g 11.5 g 34.4 g (7 x 4.91g)
132 kg 291 lb 8.1 g 8.7 g 9.2 g 11.6 g 34.7 g (7 x 4.96g)
133 kg 293 lb 8.1 g 8.7 g 9.3 g 11.6 g 34.9 g (7 x 4.99g)
134 kg 295 lb 8.2 g 8.8 g 9.4 g 11.7 g 35.2 g (8 x 4.4g)
135 kg 298 lb 8.3 g 8.9 g 9.5 g 11.8 g 35.4 g (8 x 4.43g)
136 kg 300 lb 8.3 g 8.9 g 9.5 g 11.9 g 35.7 g (8 x 4.46g)
137 kg 302 lb 8.4 g 9 g 9.6 g 12 g 36 g (8 x 4.5g)
138 kg 304 lb 8.5 g 9.1 g 9.7 g 12.1 g 36.2 g (8 x 4.53g)
139 kg 306 lb 8.5 g 9.1 g 9.7 g 12.2 g 36.5 g (8 x 4.56g)
140 kg 309 lb 8.6 g 9.2 g 9.8 g 12.3 g 36.8 g (8 x 4.6g)
141 kg 311 lb 8.6 g 9.3 g 9.9 g 12.3 g 37 g (8 x 4.63g)
142 kg 313 lb 8.7 g 9.3 g 9.9 g 12.4 g 37.3 g (8 x 4.66g)
143 kg 315 lb 8.8 g 9.4 g 10 g 12.5 g 37.5 g (8 x 4.69g)
144 kg 317 lb 8.8 g 9.5 g 10.1 g 12.6 g 37.8 g (8 x 4.73g)
145 kg 320 lb 8.9 g 9.5 g 10.2 g 12.7 g 38.1 g (8 x 4.76g)
146 kg 322 lb 8.9 g 9.6 g 10.2 g 12.8 g 38.3 g (8 x 4.79g)
147 kg 324 lb 9 g 9.6 g 10.3 g 12.9 g 38.6 g (8 x 4.83g)
148 kg 326 lb 9.1 g 9.7 g 10.4 g 13 g 38.9 g (8 x 4.86g)
149 kg 328 lb 9.1 g 9.8 g 10.4 g 13 g 39.1 g (8 x 4.89g)
TABLE 1.4: Creatine nutritional supplementation in grams (g) per day for men in weight range 120 to 149 kilograms, with fit body type (10 to 15 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 150-179 kg, 10-15% BF
Optimal daily maintanance dose
per training intensity (low to very high)		 Optional daily loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
150 kg 331 lb 9.2 g 9.8 g 10.5 g 13.1 g 39.4 g (8 x 4.93g)
151 kg 333 lb 9.2 g 9.9 g 10.6 g 13.2 g 39.6 g (8 x 4.95g)
152 kg 335 lb 9.3 g 10 g 10.6 g 13.3 g 39.9 g (8 x 4.99g)
153 kg 337 lb 9.4 g 10 g 10.7 g 13.4 g 40.2 g (9 x 4.47g)
154 kg 340 lb 9.4 g 10.1 g 10.8 g 13.5 g 40.4 g (9 x 4.49g)
155 kg 342 lb 9.5 g 10.2 g 10.9 g 13.6 g 40.7 g (9 x 4.52g)
156 kg 344 lb 9.6 g 10.2 g 10.9 g 13.7 g 41 g (9 x 4.56g)
157 kg 346 lb 9.6 g 10.3 g 11 g 13.7 g 41.2 g (9 x 4.58g)
158 kg 348 lb 9.7 g 10.4 g 11.1 g 13.8 g 41.5 g (9 x 4.61g)
159 kg 351 lb 9.7 g 10.4 g 11.1 g 13.9 g 41.7 g (9 x 4.63g)
160 kg 353 lb 9.8 g 10.5 g 11.2 g 14 g 42 g (9 x 4.67g)
161 kg 355 lb 9.9 g 10.6 g 11.3 g 14.1 g 42.3 g (9 x 4.7g)
162 kg 357 lb 9.9 g 10.6 g 11.3 g 14.2 g 42.5 g (9 x 4.72g)
163 kg 359 lb 10 g 10.7 g 11.4 g 14.3 g 42.8 g (9 x 4.76g)
164 kg 362 lb 10 g 10.8 g 11.5 g 14.4 g 43.1 g (9 x 4.79g)
165 kg 364 lb 10.1 g 10.8 g 11.6 g 14.4 g 43.3 g (9 x 4.81g)
166 kg 366 lb 10.2 g 10.9 g 11.6 g 14.5 g 43.6 g (9 x 4.84g)
167 kg 368 lb 10.2 g 11 g 11.7 g 14.6 g 43.8 g (9 x 4.87g)
168 kg 370 lb 10.3 g 11 g 11.8 g 14.7 g 44.1 g (9 x 4.9g)
169 kg 373 lb 10.4 g 11.1 g 11.8 g 14.8 g 44.4 g (9 x 4.93g)
170 kg 375 lb 10.4 g 11.2 g 11.9 g 14.9 g 44.6 g (9 x 4.96g)
171 kg 377 lb 10.5 g 11.2 g 12 g 15 g 44.9 g (9 x 4.99g)
172 kg 379 lb 10.5 g 11.3 g 12 g 15.1 g 45.2 g (10 x 4.52g)
173 kg 381 lb 10.6 g 11.4 g 12.1 g 15.1 g 45.4 g (10 x 4.54g)
174 kg 384 lb 10.7 g 11.4 g 12.2 g 15.2 g 45.7 g (10 x 4.57g)
175 kg 386 lb 10.7 g 11.5 g 12.3 g 15.3 g 45.9 g (10 x 4.59g)
176 kg 388 lb 10.8 g 11.6 g 12.3 g 15.4 g 46.2 g (10 x 4.62g)
177 kg 390 lb 10.8 g 11.6 g 12.4 g 15.5 g 46.5 g (10 x 4.65g)
178 kg 392 lb 10.9 g 11.7 g 12.5 g 15.6 g 46.7 g (10 x 4.67g)
179 kg 395 lb 11 g 11.7 g 12.5 g 15.7 g 47 g (10 x 4.7g)
TABLE 1.5: Creatine nutritional supplementation in grams (g) per day for men in weight range 150 to 179 kilograms, with fit body type (10 to 15 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 180-200 kg, 10-15% BF
Optimal daily maintanance dose
per training intensity (low to very high)		 Optional daily loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
180 kg 397 lb 11 g 11.8 g 12.6 g 15.8 g 47.3 g (10 x 4.73g)
181 kg 399 lb 11.1 g 11.9 g 12.7 g 15.8 g 47.5 g (10 x 4.75g)
182 kg 401 lb 11.1 g 11.9 g 12.7 g 15.9 g 47.8 g (10 x 4.78g)
183 kg 403 lb 11.2 g 12 g 12.8 g 16 g 48 g (10 x 4.8g)
184 kg 406 lb 11.3 g 12.1 g 12.9 g 16.1 g 48.3 g (10 x 4.83g)
185 kg 408 lb 11.3 g 12.1 g 13 g 16.2 g 48.6 g (10 x 4.86g)
186 kg 410 lb 11.4 g 12.2 g 13 g 16.3 g 48.8 g (10 x 4.88g)
187 kg 412 lb 11.5 g 12.3 g 13.1 g 16.4 g 49.1 g (10 x 4.91g)
188 kg 414 lb 11.5 g 12.3 g 13.2 g 16.5 g 49.4 g (10 x 4.94g)
189 kg 417 lb 11.6 g 12.4 g 13.2 g 16.5 g 49.6 g (10 x 4.96g)
190 kg 419 lb 11.6 g 12.5 g 13.3 g 16.6 g 49.9 g (10 x 4.99g)
191 kg 421 lb 11.7 g 12.5 g 13.4 g 16.7 g 50.1 g (11 x 4.55g)
192 kg 423 lb 11.8 g 12.6 g 13.4 g 16.8 g 50.4 g (11 x 4.58g)
193 kg 425 lb 11.8 g 12.7 g 13.5 g 16.9 g 50.7 g (11 x 4.61g)
194 kg 428 lb 11.9 g 12.7 g 13.6 g 17 g 50.9 g (11 x 4.63g)
195 kg 430 lb 11.9 g 12.8 g 13.7 g 17.1 g 51.2 g (11 x 4.65g)
196 kg 432 lb 12 g 12.9 g 13.7 g 17.2 g 51.5 g (11 x 4.68g)
197 kg 434 lb 12.1 g 12.9 g 13.8 g 17.2 g 51.7 g (11 x 4.7g)
198 kg 437 lb 12.1 g 13 g 13.9 g 17.3 g 52 g (11 x 4.73g)
199 kg 439 lb 12.2 g 13.1 g 13.9 g 17.4 g 52.2 g (11 x 4.75g)
200 kg 441 lb 12.3 g 13.1 g 14 g 17.5 g 52.5 g (11 x 4.77g)
TABLE 1.6: Creatine nutritional supplementation in grams (g) per day for men in weight range 180 to 200 kilograms, with fit body type (10 to 15 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.

Creatine Doses for Average-built Men (18-24% body fat)

Show creatine dosage table for weight range:

Creatine Supplement Doses: Men 30-59 kg, 18-24% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
30 kg 66 lb 1.7 g 1.8 g 1.9 g 2.4 g 7.1 g (2 x 3.55g)
31 kg 68 lb 1.7 g 1.8 g 2 g 2.4 g 7.3 g (2 x 3.65g)
32 kg 71 lb 1.8 g 1.9 g 2 g 2.5 g 7.6 g (2 x 3.8g)
33 kg 73 lb 1.8 g 2 g 2.1 g 2.6 g 7.8 g (2 x 3.9g)
34 kg 75 lb 1.9 g 2 g 2.1 g 2.7 g 8.1 g (2 x 4.05g)
35 kg 77 lb 1.9 g 2.1 g 2.2 g 2.8 g 8.3 g (2 x 4.15g)
36 kg 79 lb 2 g 2.1 g 2.3 g 2.8 g 8.5 g (2 x 4.25g)
37 kg 82 lb 2 g 2.2 g 2.3 g 2.9 g 8.8 g (2 x 4.4g)
38 kg 84 lb 2.1 g 2.3 g 2.4 g 3 g 9 g (2 x 4.5g)
39 kg 86 lb 2.2 g 2.3 g 2.5 g 3.1 g 9.2 g (2 x 4.6g)
40 kg 88 lb 2.2 g 2.4 g 2.5 g 3.2 g 9.5 g (2 x 4.75g)
41 kg 90 lb 2.3 g 2.4 g 2.6 g 3.2 g 9.7 g (2 x 4.85g)
42 kg 93 lb 2.3 g 2.5 g 2.7 g 3.3 g 10 g (2 x 5g)
43 kg 95 lb 2.4 g 2.5 g 2.7 g 3.4 g 10.2 g (3 x 3.4g)
44 kg 97 lb 2.4 g 2.6 g 2.8 g 3.5 g 10.4 g (3 x 3.47g)
45 kg 99 lb 2.5 g 2.7 g 2.8 g 3.6 g 10.7 g (3 x 3.57g)
46 kg 101 lb 2.5 g 2.7 g 2.9 g 3.6 g 10.9 g (3 x 3.63g)
47 kg 104 lb 2.6 g 2.8 g 3 g 3.7 g 11.1 g (3 x 3.7g)
48 kg 106 lb 2.7 g 2.8 g 3 g 3.8 g 11.4 g (3 x 3.8g)
49 kg 108 lb 2.7 g 2.9 g 3.1 g 3.9 g 11.6 g (3 x 3.87g)
50 kg 110 lb 2.8 g 3 g 3.2 g 4 g 11.9 g (3 x 3.97g)
51 kg 112 lb 2.8 g 3 g 3.2 g 4 g 12.1 g (3 x 4.03g)
52 kg 115 lb 2.9 g 3.1 g 3.3 g 4.1 g 12.3 g (3 x 4.1g)
53 kg 117 lb 2.9 g 3.1 g 3.3 g 4.2 g 12.6 g (3 x 4.2g)
54 kg 119 lb 3 g 3.2 g 3.4 g 4.3 g 12.8 g (3 x 4.27g)
55 kg 121 lb 3 g 3.3 g 3.5 g 4.3 g 13 g (3 x 4.33g)
56 kg 123 lb 3.1 g 3.3 g 3.5 g 4.4 g 13.3 g (3 x 4.43g)
57 kg 126 lb 3.2 g 3.4 g 3.6 g 4.5 g 13.5 g (3 x 4.5g)
58 kg 128 lb 3.2 g 3.4 g 3.7 g 4.6 g 13.7 g (3 x 4.57g)
59 kg 130 lb 3.3 g 3.5 g 3.7 g 4.7 g 14 g (3 x 4.67g)
TABLE 2.1: Creatine nutritional supplementation in grams (g) per day for men in weight range 30 to 59 kilograms, with average body type (18 to 24 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 60-89 kg, 18-24% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
60 kg 132 lb 3.3 g 3.6 g 3.8 g 4.7 g 14.2 g (3 x 4.73g)
61 kg 134 lb 3.4 g 3.6 g 3.9 g 4.8 g 14.5 g (3 x 4.83g)
62 kg 137 lb 3.4 g 3.7 g 3.9 g 4.9 g 14.7 g (3 x 4.9g)
63 kg 139 lb 3.5 g 3.7 g 4 g 5 g 14.9 g (3 x 4.97g)
64 kg 141 lb 3.5 g 3.8 g 4 g 5.1 g 15.2 g (4 x 3.8g)
65 kg 143 lb 3.6 g 3.9 g 4.1 g 5.1 g 15.4 g (4 x 3.85g)
66 kg 146 lb 3.6 g 3.9 g 4.2 g 5.2 g 15.6 g (4 x 3.9g)
67 kg 148 lb 3.7 g 4 g 4.2 g 5.3 g 15.9 g (4 x 3.98g)
68 kg 150 lb 3.8 g 4 g 4.3 g 5.4 g 16.1 g (4 x 4.03g)
69 kg 152 lb 3.8 g 4.1 g 4.4 g 5.5 g 16.4 g (4 x 4.1g)
70 kg 154 lb 3.9 g 4.1 g 4.4 g 5.5 g 16.6 g (4 x 4.15g)
71 kg 157 lb 3.9 g 4.2 g 4.5 g 5.6 g 16.8 g (4 x 4.2g)
72 kg 159 lb 4 g 4.3 g 4.6 g 5.7 g 17.1 g (4 x 4.28g)
73 kg 161 lb 4 g 4.3 g 4.6 g 5.8 g 17.3 g (4 x 4.33g)
74 kg 163 lb 4.1 g 4.4 g 4.7 g 5.8 g 17.5 g (4 x 4.38g)
75 kg 165 lb 4.1 g 4.4 g 4.7 g 5.9 g 17.8 g (4 x 4.45g)
76 kg 168 lb 4.2 g 4.5 g 4.8 g 6 g 18 g (4 x 4.5g)
77 kg 170 lb 4.3 g 4.6 g 4.9 g 6.1 g 18.2 g (4 x 4.55g)
78 kg 172 lb 4.3 g 4.6 g 4.9 g 6.2 g 18.5 g (4 x 4.63g)
79 kg 174 lb 4.4 g 4.7 g 5 g 6.2 g 18.7 g (4 x 4.68g)
80 kg 176 lb 4.4 g 4.7 g 5.1 g 6.3 g 19 g (4 x 4.75g)
81 kg 179 lb 4.5 g 4.8 g 5.1 g 6.4 g 19.2 g (4 x 4.8g)
82 kg 181 lb 4.5 g 4.9 g 5.2 g 6.5 g 19.4 g (4 x 4.85g)
83 kg 183 lb 4.6 g 4.9 g 5.2 g 6.6 g 19.7 g (4 x 4.93g)
84 kg 185 lb 4.6 g 5 g 5.3 g 6.6 g 19.9 g (4 x 4.98g)
85 kg 187 lb 4.7 g 5 g 5.4 g 6.7 g 20.1 g (5 x 4.02g)
86 kg 190 lb 4.8 g 5.1 g 5.4 g 6.8 g 20.4 g (5 x 4.08g)
87 kg 192 lb 4.8 g 5.2 g 5.5 g 6.9 g 20.6 g (5 x 4.12g)
88 kg 194 lb 4.9 g 5.2 g 5.6 g 7 g 20.9 g (5 x 4.18g)
89 kg 196 lb 4.9 g 5.3 g 5.6 g 7 g 21.1 g (5 x 4.22g)
TABLE 2.2: Creatine nutritional supplementation in grams (g) per day for men in weight range 60 to 89 kilograms, with average body type (18 to 24 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 90-119 kg, 18-24% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
90 kg 198 lb 5 g 5.3 g 5.7 g 7.1 g 21.3 g (5 x 4.26g)
91 kg 201 lb 5 g 5.4 g 5.8 g 7.2 g 21.6 g (5 x 4.32g)
92 kg 203 lb 5.1 g 5.5 g 5.8 g 7.3 g 21.8 g (5 x 4.36g)
93 kg 205 lb 5.1 g 5.5 g 5.9 g 7.3 g 22 g (5 x 4.4g)
94 kg 207 lb 5.2 g 5.6 g 5.9 g 7.4 g 22.3 g (5 x 4.46g)
95 kg 209 lb 5.3 g 5.6 g 6 g 7.5 g 22.5 g (5 x 4.5g)
96 kg 212 lb 5.3 g 5.7 g 6.1 g 7.6 g 22.8 g (5 x 4.56g)
97 kg 214 lb 5.4 g 5.7 g 6.1 g 7.7 g 23 g (5 x 4.6g)
98 kg 216 lb 5.4 g 5.8 g 6.2 g 7.7 g 23.2 g (5 x 4.64g)
99 kg 218 lb 5.5 g 5.9 g 6.3 g 7.8 g 23.5 g (5 x 4.7g)
100 kg 220 lb 5.5 g 5.9 g 6.3 g 7.9 g 23.7 g (5 x 4.74g)
101 kg 223 lb 5.6 g 6 g 6.4 g 8 g 23.9 g (5 x 4.78g)
102 kg 225 lb 5.6 g 6 g 6.4 g 8.1 g 24.2 g (5 x 4.84g)
103 kg 227 lb 5.7 g 6.1 g 6.5 g 8.1 g 24.4 g (5 x 4.88g)
104 kg 229 lb 5.8 g 6.2 g 6.6 g 8.2 g 24.6 g (5 x 4.92g)
105 kg 231 lb 5.8 g 6.2 g 6.6 g 8.3 g 24.9 g (5 x 4.98g)
106 kg 234 lb 5.9 g 6.3 g 6.7 g 8.4 g 25.1 g (6 x 4.18g)
107 kg 236 lb 5.9 g 6.3 g 6.8 g 8.5 g 25.4 g (6 x 4.23g)
108 kg 238 lb 6 g 6.4 g 6.8 g 8.5 g 25.6 g (6 x 4.27g)
109 kg 240 lb 6 g 6.5 g 6.9 g 8.6 g 25.8 g (6 x 4.3g)
110 kg 243 lb 6.1 g 6.5 g 7 g 8.7 g 26.1 g (6 x 4.35g)
111 kg 245 lb 6.1 g 6.6 g 7 g 8.8 g 26.3 g (6 x 4.38g)
112 kg 247 lb 6.2 g 6.6 g 7.1 g 8.8 g 26.5 g (6 x 4.42g)
113 kg 249 lb 6.2 g 6.7 g 7.1 g 8.9 g 26.8 g (6 x 4.47g)
114 kg 251 lb 6.3 g 6.8 g 7.2 g 9 g 27 g (6 x 4.5g)
115 kg 254 lb 6.4 g 6.8 g 7.3 g 9.1 g 27.3 g (6 x 4.55g)
116 kg 256 lb 6.4 g 6.9 g 7.3 g 9.2 g 27.5 g (6 x 4.58g)
117 kg 258 lb 6.5 g 6.9 g 7.4 g 9.2 g 27.7 g (6 x 4.62g)
118 kg 260 lb 6.5 g 7 g 7.5 g 9.3 g 28 g (6 x 4.67g)
119 kg 262 lb 6.6 g 7.1 g 7.5 g 9.4 g 28.2 g (6 x 4.7g)
TABLE 2.3: Creatine nutritional supplementation in grams (g) per day for men in weight range 90 to 119 kilograms, with average body type (18 to 24 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 120-149 kg, 18-24% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
120 kg 265 lb 6.6 g 7.1 g 7.6 g 9.5 g 28.4 g (6 x 4.73g)
121 kg 267 lb 6.7 g 7.2 g 7.6 g 9.6 g 28.7 g (6 x 4.78g)
122 kg 269 lb 6.7 g 7.2 g 7.7 g 9.6 g 28.9 g (6 x 4.82g)
123 kg 271 lb 6.8 g 7.3 g 7.8 g 9.7 g 29.2 g (6 x 4.87g)
124 kg 273 lb 6.9 g 7.3 g 7.8 g 9.8 g 29.4 g (6 x 4.9g)
125 kg 276 lb 6.9 g 7.4 g 7.9 g 9.9 g 29.6 g (6 x 4.93g)
126 kg 278 lb 7 g 7.5 g 8 g 10 g 29.9 g (6 x 4.98g)
127 kg 280 lb 7 g 7.5 g 8 g 10 g 30.1 g (7 x 4.3g)
128 kg 282 lb 7.1 g 7.6 g 8.1 g 10.1 g 30.3 g (7 x 4.33g)
129 kg 284 lb 7.1 g 7.6 g 8.2 g 10.2 g 30.6 g (7 x 4.37g)
130 kg 287 lb 7.2 g 7.7 g 8.2 g 10.3 g 30.8 g (7 x 4.4g)
131 kg 289 lb 7.2 g 7.8 g 8.3 g 10.3 g 31 g (7 x 4.43g)
132 kg 291 lb 7.3 g 7.8 g 8.3 g 10.4 g 31.3 g (7 x 4.47g)
133 kg 293 lb 7.4 g 7.9 g 8.4 g 10.5 g 31.5 g (7 x 4.5g)
134 kg 295 lb 7.4 g 7.9 g 8.5 g 10.6 g 31.8 g (7 x 4.54g)
135 kg 298 lb 7.5 g 8 g 8.5 g 10.7 g 32 g (7 x 4.57g)
136 kg 300 lb 7.5 g 8.1 g 8.6 g 10.7 g 32.2 g (7 x 4.6g)
137 kg 302 lb 7.6 g 8.1 g 8.7 g 10.8 g 32.5 g (7 x 4.64g)
138 kg 304 lb 7.6 g 8.2 g 8.7 g 10.9 g 32.7 g (7 x 4.67g)
139 kg 306 lb 7.7 g 8.2 g 8.8 g 11 g 32.9 g (7 x 4.7g)
140 kg 309 lb 7.7 g 8.3 g 8.8 g 11.1 g 33.2 g (7 x 4.74g)
141 kg 311 lb 7.8 g 8.4 g 8.9 g 11.1 g 33.4 g (7 x 4.77g)
142 kg 313 lb 7.9 g 8.4 g 9 g 11.2 g 33.7 g (7 x 4.81g)
143 kg 315 lb 7.9 g 8.5 g 9 g 11.3 g 33.9 g (7 x 4.84g)
144 kg 317 lb 8 g 8.5 g 9.1 g 11.4 g 34.1 g (7 x 4.87g)
145 kg 320 lb 8 g 8.6 g 9.2 g 11.5 g 34.4 g (7 x 4.91g)
146 kg 322 lb 8.1 g 8.7 g 9.2 g 11.5 g 34.6 g (7 x 4.94g)
147 kg 324 lb 8.1 g 8.7 g 9.3 g 11.6 g 34.8 g (7 x 4.97g)
148 kg 326 lb 8.2 g 8.8 g 9.4 g 11.7 g 35.1 g (8 x 4.39g)
149 kg 328 lb 8.2 g 8.8 g 9.4 g 11.8 g 35.3 g (8 x 4.41g)
TABLE 2.4: Creatine nutritional supplementation in grams (g) per day for men in weight range 120 to 149 kilograms, with average body type (18 to 24 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 150-179 kg, 18-24% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
150 kg 331 lb 8.3 g 8.9 g 9.5 g 11.9 g 35.6 g (8 x 4.45g)
151 kg 333 lb 8.4 g 8.9 g 9.5 g 11.9 g 35.8 g (8 x 4.48g)
152 kg 335 lb 8.4 g 9 g 9.6 g 12 g 36 g (8 x 4.5g)
153 kg 337 lb 8.5 g 9.1 g 9.7 g 12.1 g 36.3 g (8 x 4.54g)
154 kg 340 lb 8.5 g 9.1 g 9.7 g 12.2 g 36.5 g (8 x 4.56g)
155 kg 342 lb 8.6 g 9.2 g 9.8 g 12.2 g 36.7 g (8 x 4.59g)
156 kg 344 lb 8.6 g 9.2 g 9.9 g 12.3 g 37 g (8 x 4.63g)
157 kg 346 lb 8.7 g 9.3 g 9.9 g 12.4 g 37.2 g (8 x 4.65g)
158 kg 348 lb 8.7 g 9.4 g 10 g 12.5 g 37.4 g (8 x 4.68g)
159 kg 351 lb 8.8 g 9.4 g 10 g 12.6 g 37.7 g (8 x 4.71g)
160 kg 353 lb 8.8 g 9.5 g 10.1 g 12.6 g 37.9 g (8 x 4.74g)
161 kg 355 lb 8.9 g 9.5 g 10.2 g 12.7 g 38.2 g (8 x 4.78g)
162 kg 357 lb 9 g 9.6 g 10.2 g 12.8 g 38.4 g (8 x 4.8g)
163 kg 359 lb 9 g 9.7 g 10.3 g 12.9 g 38.6 g (8 x 4.83g)
164 kg 362 lb 9.1 g 9.7 g 10.4 g 13 g 38.9 g (8 x 4.86g)
165 kg 364 lb 9.1 g 9.8 g 10.4 g 13 g 39.1 g (8 x 4.89g)
166 kg 366 lb 9.2 g 9.8 g 10.5 g 13.1 g 39.3 g (8 x 4.91g)
167 kg 368 lb 9.2 g 9.9 g 10.6 g 13.2 g 39.6 g (8 x 4.95g)
168 kg 370 lb 9.3 g 10 g 10.6 g 13.3 g 39.8 g (8 x 4.98g)
169 kg 373 lb 9.3 g 10 g 10.7 g 13.4 g 40.1 g (9 x 4.46g)
170 kg 375 lb 9.4 g 10.1 g 10.7 g 13.4 g 40.3 g (9 x 4.48g)
171 kg 377 lb 9.5 g 10.1 g 10.8 g 13.5 g 40.5 g (9 x 4.5g)
172 kg 379 lb 9.5 g 10.2 g 10.9 g 13.6 g 40.8 g (9 x 4.53g)
173 kg 381 lb 9.6 g 10.3 g 10.9 g 13.7 g 41 g (9 x 4.56g)
174 kg 384 lb 9.6 g 10.3 g 11 g 13.7 g 41.2 g (9 x 4.58g)
175 kg 386 lb 9.7 g 10.4 g 11.1 g 13.8 g 41.5 g (9 x 4.61g)
176 kg 388 lb 9.7 g 10.4 g 11.1 g 13.9 g 41.7 g (9 x 4.63g)
177 kg 390 lb 9.8 g 10.5 g 11.2 g 14 g 41.9 g (9 x 4.66g)
178 kg 392 lb 9.8 g 10.5 g 11.2 g 14.1 g 42.2 g (9 x 4.69g)
179 kg 395 lb 9.9 g 10.6 g 11.3 g 14.1 g 42.4 g (9 x 4.71g)
TABLE 2.5: Creatine nutritional supplementation in grams (g) per day for men in weight range 150 to 179 kilograms, with average body type (18 to 24 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 180-200 kg, 18-24% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
180 kg 397 lb 10 g 10.7 g 11.4 g 14.2 g 42.7 g (9 x 4.74g)
181 kg 399 lb 10 g 10.7 g 11.4 g 14.3 g 42.9 g (9 x 4.77g)
182 kg 401 lb 10.1 g 10.8 g 11.5 g 14.4 g 43.1 g (9 x 4.79g)
183 kg 403 lb 10.1 g 10.8 g 11.6 g 14.5 g 43.4 g (9 x 4.82g)
184 kg 406 lb 10.2 g 10.9 g 11.6 g 14.5 g 43.6 g (9 x 4.84g)
185 kg 408 lb 10.2 g 11 g 11.7 g 14.6 g 43.8 g (9 x 4.87g)
186 kg 410 lb 10.3 g 11 g 11.8 g 14.7 g 44.1 g (9 x 4.9g)
187 kg 412 lb 10.3 g 11.1 g 11.8 g 14.8 g 44.3 g (9 x 4.92g)
188 kg 414 lb 10.4 g 11.1 g 11.9 g 14.9 g 44.6 g (9 x 4.96g)
189 kg 417 lb 10.5 g 11.2 g 11.9 g 14.9 g 44.8 g (9 x 4.98g)
190 kg 419 lb 10.5 g 11.3 g 12 g 15 g 45 g (10 x 4.5g)
191 kg 421 lb 10.6 g 11.3 g 12.1 g 15.1 g 45.3 g (10 x 4.53g)
192 kg 423 lb 10.6 g 11.4 g 12.1 g 15.2 g 45.5 g (10 x 4.55g)
193 kg 425 lb 10.7 g 11.4 g 12.2 g 15.2 g 45.7 g (10 x 4.57g)
194 kg 428 lb 10.7 g 11.5 g 12.3 g 15.3 g 46 g (10 x 4.6g)
195 kg 430 lb 10.8 g 11.6 g 12.3 g 15.4 g 46.2 g (10 x 4.62g)
196 kg 432 lb 10.8 g 11.6 g 12.4 g 15.5 g 46.5 g (10 x 4.65g)
197 kg 434 lb 10.9 g 11.7 g 12.5 g 15.6 g 46.7 g (10 x 4.67g)
198 kg 437 lb 10.9 g 11.7 g 12.5 g 15.6 g 46.9 g (10 x 4.69g)
199 kg 439 lb 11 g 11.8 g 12.6 g 15.7 g 47.2 g (10 x 4.72g)
200 kg 441 lb 11.1 g 11.9 g 12.6 g 15.8 g 47.4 g (10 x 4.74g)
TABLE 2.6: Creatine nutritional supplementation in grams (g) per day for men in weight range 180 to 200 kilograms, with average body type (18 to 24 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.

Creatine Doses for Overweight Men (25-30% body fat)

Show creatine dosage table for weight range:

Creatine Supplement Doses: Men 30-59 kg, 25-30% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
30 kg 66 lb 1.5 g 1.6 g 1.7 g 2.2 g 6.5 g (2 x 3.25g)
31 kg 68 lb 1.6 g 1.7 g 1.8 g 2.2 g 6.7 g (2 x 3.35g)
32 kg 71 lb 1.6 g 1.7 g 1.9 g 2.3 g 7 g (2 x 3.5g)
33 kg 73 lb 1.7 g 1.8 g 1.9 g 2.4 g 7.2 g (2 x 3.6g)
34 kg 75 lb 1.7 g 1.8 g 2 g 2.5 g 7.4 g (2 x 3.7g)
35 kg 77 lb 1.8 g 1.9 g 2 g 2.5 g 7.6 g (2 x 3.8g)
36 kg 79 lb 1.8 g 2 g 2.1 g 2.6 g 7.8 g (2 x 3.9g)
37 kg 82 lb 1.9 g 2 g 2.1 g 2.7 g 8 g (2 x 4g)
38 kg 84 lb 1.9 g 2.1 g 2.2 g 2.8 g 8.3 g (2 x 4.15g)
39 kg 86 lb 2 g 2.1 g 2.3 g 2.8 g 8.5 g (2 x 4.25g)
40 kg 88 lb 2 g 2.2 g 2.3 g 2.9 g 8.7 g (2 x 4.35g)
41 kg 90 lb 2.1 g 2.2 g 2.4 g 3 g 8.9 g (2 x 4.45g)
42 kg 93 lb 2.1 g 2.3 g 2.4 g 3 g 9.1 g (2 x 4.55g)
43 kg 95 lb 2.2 g 2.3 g 2.5 g 3.1 g 9.4 g (2 x 4.7g)
44 kg 97 lb 2.2 g 2.4 g 2.6 g 3.2 g 9.6 g (2 x 4.8g)
45 kg 99 lb 2.3 g 2.4 g 2.6 g 3.3 g 9.8 g (2 x 4.9g)
46 kg 101 lb 2.3 g 2.5 g 2.7 g 3.3 g 10 g (3 x 3.33g)
47 kg 104 lb 2.4 g 2.6 g 2.7 g 3.4 g 10.2 g (3 x 3.4g)
48 kg 106 lb 2.4 g 2.6 g 2.8 g 3.5 g 10.4 g (3 x 3.47g)
49 kg 108 lb 2.5 g 2.7 g 2.8 g 3.6 g 10.7 g (3 x 3.57g)
50 kg 110 lb 2.5 g 2.7 g 2.9 g 3.6 g 10.9 g (3 x 3.63g)
51 kg 112 lb 2.6 g 2.8 g 3 g 3.7 g 11.1 g (3 x 3.7g)
52 kg 115 lb 2.6 g 2.8 g 3 g 3.8 g 11.3 g (3 x 3.77g)
53 kg 117 lb 2.7 g 2.9 g 3.1 g 3.8 g 11.5 g (3 x 3.83g)
54 kg 119 lb 2.7 g 2.9 g 3.1 g 3.9 g 11.7 g (3 x 3.9g)
55 kg 121 lb 2.8 g 3 g 3.2 g 4 g 12 g (3 x 4g)
56 kg 123 lb 2.8 g 3 g 3.2 g 4.1 g 12.2 g (3 x 4.07g)
57 kg 126 lb 2.9 g 3.1 g 3.3 g 4.1 g 12.4 g (3 x 4.13g)
58 kg 128 lb 2.9 g 3.2 g 3.4 g 4.2 g 12.6 g (3 x 4.2g)
59 kg 130 lb 3 g 3.2 g 3.4 g 4.3 g 12.8 g (3 x 4.27g)
TABLE 3.1: Creatine nutritional supplementation in grams (g) per day for men in weight range 30 to 59 kilograms, with overweight body type (25 to 30 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 60-89 kg, 25-30% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
60 kg 132 lb 3 g 3.3 g 3.5 g 4.4 g 13.1 g (3 x 4.37g)
61 kg 134 lb 3.1 g 3.3 g 3.5 g 4.4 g 13.3 g (3 x 4.43g)
62 kg 137 lb 3.1 g 3.4 g 3.6 g 4.5 g 13.5 g (3 x 4.5g)
63 kg 139 lb 3.2 g 3.4 g 3.7 g 4.6 g 13.7 g (3 x 4.57g)
64 kg 141 lb 3.2 g 3.5 g 3.7 g 4.6 g 13.9 g (3 x 4.63g)
65 kg 143 lb 3.3 g 3.5 g 3.8 g 4.7 g 14.1 g (3 x 4.7g)
66 kg 146 lb 3.3 g 3.6 g 3.8 g 4.8 g 14.4 g (3 x 4.8g)
67 kg 148 lb 3.4 g 3.6 g 3.9 g 4.9 g 14.6 g (3 x 4.87g)
68 kg 150 lb 3.5 g 3.7 g 3.9 g 4.9 g 14.8 g (3 x 4.93g)
69 kg 152 lb 3.5 g 3.8 g 4 g 5 g 15 g (4 x 3.75g)
70 kg 154 lb 3.6 g 3.8 g 4.1 g 5.1 g 15.2 g (4 x 3.8g)
71 kg 157 lb 3.6 g 3.9 g 4.1 g 5.1 g 15.4 g (4 x 3.85g)
72 kg 159 lb 3.7 g 3.9 g 4.2 g 5.2 g 15.7 g (4 x 3.93g)
73 kg 161 lb 3.7 g 4 g 4.2 g 5.3 g 15.9 g (4 x 3.98g)
74 kg 163 lb 3.8 g 4 g 4.3 g 5.4 g 16.1 g (4 x 4.03g)
75 kg 165 lb 3.8 g 4.1 g 4.4 g 5.4 g 16.3 g (4 x 4.08g)
76 kg 168 lb 3.9 g 4.1 g 4.4 g 5.5 g 16.5 g (4 x 4.13g)
77 kg 170 lb 3.9 g 4.2 g 4.5 g 5.6 g 16.7 g (4 x 4.18g)
78 kg 172 lb 4 g 4.2 g 4.5 g 5.7 g 17 g (4 x 4.25g)
79 kg 174 lb 4 g 4.3 g 4.6 g 5.7 g 17.2 g (4 x 4.3g)
80 kg 176 lb 4.1 g 4.4 g 4.6 g 5.8 g 17.4 g (4 x 4.35g)
81 kg 179 lb 4.1 g 4.4 g 4.7 g 5.9 g 17.6 g (4 x 4.4g)
82 kg 181 lb 4.2 g 4.5 g 4.8 g 5.9 g 17.8 g (4 x 4.45g)
83 kg 183 lb 4.2 g 4.5 g 4.8 g 6 g 18.1 g (4 x 4.53g)
84 kg 185 lb 4.3 g 4.6 g 4.9 g 6.1 g 18.3 g (4 x 4.58g)
85 kg 187 lb 4.3 g 4.6 g 4.9 g 6.2 g 18.5 g (4 x 4.63g)
86 kg 190 lb 4.4 g 4.7 g 5 g 6.2 g 18.7 g (4 x 4.68g)
87 kg 192 lb 4.4 g 4.7 g 5 g 6.3 g 18.9 g (4 x 4.73g)
88 kg 194 lb 4.5 g 4.8 g 5.1 g 6.4 g 19.1 g (4 x 4.78g)
89 kg 196 lb 4.5 g 4.8 g 5.2 g 6.5 g 19.4 g (4 x 4.85g)
TABLE 3.2: Creatine nutritional supplementation in grams (g) per day for men in weight range 60 to 89 kilograms, with overweight body type (25 to 30 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 90-119 kg, 25-30% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
90 kg 198 lb 4.6 g 4.9 g 5.2 g 6.5 g 19.6 g (4 x 4.9g)
91 kg 201 lb 4.6 g 4.9 g 5.3 g 6.6 g 19.8 g (4 x 4.95g)
92 kg 203 lb 4.7 g 5 g 5.3 g 6.7 g 20 g (5 x 4g)
93 kg 205 lb 4.7 g 5.1 g 5.4 g 6.7 g 20.2 g (5 x 4.04g)
94 kg 207 lb 4.8 g 5.1 g 5.5 g 6.8 g 20.4 g (5 x 4.08g)
95 kg 209 lb 4.8 g 5.2 g 5.5 g 6.9 g 20.7 g (5 x 4.14g)
96 kg 212 lb 4.9 g 5.2 g 5.6 g 7 g 20.9 g (5 x 4.18g)
97 kg 214 lb 4.9 g 5.3 g 5.6 g 7 g 21.1 g (5 x 4.22g)
98 kg 216 lb 5 g 5.3 g 5.7 g 7.1 g 21.3 g (5 x 4.26g)
99 kg 218 lb 5 g 5.4 g 5.7 g 7.2 g 21.5 g (5 x 4.3g)
100 kg 220 lb 5.1 g 5.4 g 5.8 g 7.3 g 21.8 g (5 x 4.36g)
101 kg 223 lb 5.1 g 5.5 g 5.9 g 7.3 g 22 g (5 x 4.4g)
102 kg 225 lb 5.2 g 5.5 g 5.9 g 7.4 g 22.2 g (5 x 4.44g)
103 kg 227 lb 5.2 g 5.6 g 6 g 7.5 g 22.4 g (5 x 4.48g)
104 kg 229 lb 5.3 g 5.7 g 6 g 7.5 g 22.6 g (5 x 4.52g)
105 kg 231 lb 5.3 g 5.7 g 6.1 g 7.6 g 22.8 g (5 x 4.56g)
106 kg 234 lb 5.4 g 5.8 g 6.1 g 7.7 g 23.1 g (5 x 4.62g)
107 kg 236 lb 5.4 g 5.8 g 6.2 g 7.8 g 23.3 g (5 x 4.66g)
108 kg 238 lb 5.5 g 5.9 g 6.3 g 7.8 g 23.5 g (5 x 4.7g)
109 kg 240 lb 5.5 g 5.9 g 6.3 g 7.9 g 23.7 g (5 x 4.74g)
110 kg 243 lb 5.6 g 6 g 6.4 g 8 g 23.9 g (5 x 4.78g)
111 kg 245 lb 5.6 g 6 g 6.4 g 8 g 24.1 g (5 x 4.82g)
112 kg 247 lb 5.7 g 6.1 g 6.5 g 8.1 g 24.4 g (5 x 4.88g)
113 kg 249 lb 5.7 g 6.1 g 6.6 g 8.2 g 24.6 g (5 x 4.92g)
114 kg 251 lb 5.8 g 6.2 g 6.6 g 8.3 g 24.8 g (5 x 4.96g)
115 kg 254 lb 5.8 g 6.3 g 6.7 g 8.3 g 25 g (6 x 4.17g)
116 kg 256 lb 5.9 g 6.3 g 6.7 g 8.4 g 25.2 g (6 x 4.2g)
117 kg 258 lb 5.9 g 6.4 g 6.8 g 8.5 g 25.4 g (6 x 4.23g)
118 kg 260 lb 6 g 6.4 g 6.8 g 8.6 g 25.7 g (6 x 4.28g)
119 kg 262 lb 6 g 6.5 g 6.9 g 8.6 g 25.9 g (6 x 4.32g)
TABLE 3.3: Creatine nutritional supplementation in grams (g) per day for men in weight range 90 to 119 kilograms, with overweight body type (25 to 30 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 120-149 kg, 25-30% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
120 kg 265 lb 6.1 g 6.5 g 7 g 8.7 g 26.1 g (6 x 4.35g)
121 kg 267 lb 6.1 g 6.6 g 7 g 8.8 g 26.3 g (6 x 4.38g)
122 kg 269 lb 6.2 g 6.6 g 7.1 g 8.8 g 26.5 g (6 x 4.42g)
123 kg 271 lb 6.2 g 6.7 g 7.1 g 8.9 g 26.8 g (6 x 4.47g)
124 kg 273 lb 6.3 g 6.7 g 7.2 g 9 g 27 g (6 x 4.5g)
125 kg 276 lb 6.3 g 6.8 g 7.3 g 9.1 g 27.2 g (6 x 4.53g)
126 kg 278 lb 6.4 g 6.9 g 7.3 g 9.1 g 27.4 g (6 x 4.57g)
127 kg 280 lb 6.4 g 6.9 g 7.4 g 9.2 g 27.6 g (6 x 4.6g)
128 kg 282 lb 6.5 g 7 g 7.4 g 9.3 g 27.8 g (6 x 4.63g)
129 kg 284 lb 6.5 g 7 g 7.5 g 9.4 g 28.1 g (6 x 4.68g)
130 kg 287 lb 6.6 g 7.1 g 7.5 g 9.4 g 28.3 g (6 x 4.72g)
131 kg 289 lb 6.6 g 7.1 g 7.6 g 9.5 g 28.5 g (6 x 4.75g)
132 kg 291 lb 6.7 g 7.2 g 7.7 g 9.6 g 28.7 g (6 x 4.78g)
133 kg 293 lb 6.7 g 7.2 g 7.7 g 9.6 g 28.9 g (6 x 4.82g)
134 kg 295 lb 6.8 g 7.3 g 7.8 g 9.7 g 29.1 g (6 x 4.85g)
135 kg 298 lb 6.9 g 7.3 g 7.8 g 9.8 g 29.4 g (6 x 4.9g)
136 kg 300 lb 6.9 g 7.4 g 7.9 g 9.9 g 29.6 g (6 x 4.93g)
137 kg 302 lb 7 g 7.4 g 7.9 g 9.9 g 29.8 g (6 x 4.97g)
138 kg 304 lb 7 g 7.5 g 8 g 10 g 30 g (7 x 4.29g)
139 kg 306 lb 7.1 g 7.6 g 8.1 g 10.1 g 30.2 g (7 x 4.31g)
140 kg 309 lb 7.1 g 7.6 g 8.1 g 10.2 g 30.5 g (7 x 4.36g)
141 kg 311 lb 7.2 g 7.7 g 8.2 g 10.2 g 30.7 g (7 x 4.39g)
142 kg 313 lb 7.2 g 7.7 g 8.2 g 10.3 g 30.9 g (7 x 4.41g)
143 kg 315 lb 7.3 g 7.8 g 8.3 g 10.4 g 31.1 g (7 x 4.44g)
144 kg 317 lb 7.3 g 7.8 g 8.4 g 10.4 g 31.3 g (7 x 4.47g)
145 kg 320 lb 7.4 g 7.9 g 8.4 g 10.5 g 31.5 g (7 x 4.5g)
146 kg 322 lb 7.4 g 7.9 g 8.5 g 10.6 g 31.8 g (7 x 4.54g)
147 kg 324 lb 7.5 g 8 g 8.5 g 10.7 g 32 g (7 x 4.57g)
148 kg 326 lb 7.5 g 8 g 8.6 g 10.7 g 32.2 g (7 x 4.6g)
149 kg 328 lb 7.6 g 8.1 g 8.6 g 10.8 g 32.4 g (7 x 4.63g)
TABLE 3.4: Creatine nutritional supplementation in grams (g) per day for men in weight range 120 to 149 kilograms, with overweight body type (25 to 30 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 150-179 kg, 25-30% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
150 kg 331 lb 7.6 g 8.2 g 8.7 g 10.9 g 32.6 g (7 x 4.66g)
151 kg 333 lb 7.7 g 8.2 g 8.8 g 10.9 g 32.8 g (7 x 4.69g)
152 kg 335 lb 7.7 g 8.3 g 8.8 g 11 g 33.1 g (7 x 4.73g)
153 kg 337 lb 7.8 g 8.3 g 8.9 g 11.1 g 33.3 g (7 x 4.76g)
154 kg 340 lb 7.8 g 8.4 g 8.9 g 11.2 g 33.5 g (7 x 4.79g)
155 kg 342 lb 7.9 g 8.4 g 9 g 11.2 g 33.7 g (7 x 4.81g)
156 kg 344 lb 7.9 g 8.5 g 9 g 11.3 g 33.9 g (7 x 4.84g)
157 kg 346 lb 8 g 8.5 g 9.1 g 11.4 g 34.1 g (7 x 4.87g)
158 kg 348 lb 8 g 8.6 g 9.2 g 11.5 g 34.4 g (7 x 4.91g)
159 kg 351 lb 8.1 g 8.6 g 9.2 g 11.5 g 34.6 g (7 x 4.94g)
160 kg 353 lb 8.1 g 8.7 g 9.3 g 11.6 g 34.8 g (7 x 4.97g)
161 kg 355 lb 8.2 g 8.8 g 9.3 g 11.7 g 35 g (8 x 4.38g)
162 kg 357 lb 8.2 g 8.8 g 9.4 g 11.7 g 35.2 g (8 x 4.4g)
163 kg 359 lb 8.3 g 8.9 g 9.5 g 11.8 g 35.5 g (8 x 4.44g)
164 kg 362 lb 8.3 g 8.9 g 9.5 g 11.9 g 35.7 g (8 x 4.46g)
165 kg 364 lb 8.4 g 9 g 9.6 g 12 g 35.9 g (8 x 4.49g)
166 kg 366 lb 8.4 g 9 g 9.6 g 12 g 36.1 g (8 x 4.51g)
167 kg 368 lb 8.5 g 9.1 g 9.7 g 12.1 g 36.3 g (8 x 4.54g)
168 kg 370 lb 8.5 g 9.1 g 9.7 g 12.2 g 36.5 g (8 x 4.56g)
169 kg 373 lb 8.6 g 9.2 g 9.8 g 12.3 g 36.8 g (8 x 4.6g)
170 kg 375 lb 8.6 g 9.2 g 9.9 g 12.3 g 37 g (8 x 4.63g)
171 kg 377 lb 8.7 g 9.3 g 9.9 g 12.4 g 37.2 g (8 x 4.65g)
172 kg 379 lb 8.7 g 9.4 g 10 g 12.5 g 37.4 g (8 x 4.68g)
173 kg 381 lb 8.8 g 9.4 g 10 g 12.5 g 37.6 g (8 x 4.7g)
174 kg 384 lb 8.8 g 9.5 g 10.1 g 12.6 g 37.8 g (8 x 4.73g)
175 kg 386 lb 8.9 g 9.5 g 10.2 g 12.7 g 38.1 g (8 x 4.76g)
176 kg 388 lb 8.9 g 9.6 g 10.2 g 12.8 g 38.3 g (8 x 4.79g)
177 kg 390 lb 9 g 9.6 g 10.3 g 12.8 g 38.5 g (8 x 4.81g)
178 kg 392 lb 9 g 9.7 g 10.3 g 12.9 g 38.7 g (8 x 4.84g)
179 kg 395 lb 9.1 g 9.7 g 10.4 g 13 g 38.9 g (8 x 4.86g)
TABLE 3.5: Creatine nutritional supplementation in grams (g) per day for men in weight range 150 to 179 kilograms, with overweight body type (25 to 30 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 180-200 kg, 25-30% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
180 kg 397 lb 9.1 g 9.8 g 10.4 g 13.1 g 39.2 g (8 x 4.9g)
181 kg 399 lb 9.2 g 9.8 g 10.5 g 13.1 g 39.4 g (8 x 4.93g)
182 kg 401 lb 9.2 g 9.9 g 10.6 g 13.2 g 39.6 g (8 x 4.95g)
183 kg 403 lb 9.3 g 10 g 10.6 g 13.3 g 39.8 g (8 x 4.98g)
184 kg 406 lb 9.3 g 10 g 10.7 g 13.3 g 40 g (9 x 4.44g)
185 kg 408 lb 9.4 g 10.1 g 10.7 g 13.4 g 40.2 g (9 x 4.47g)
186 kg 410 lb 9.4 g 10.1 g 10.8 g 13.5 g 40.5 g (9 x 4.5g)
187 kg 412 lb 9.5 g 10.2 g 10.8 g 13.6 g 40.7 g (9 x 4.52g)
188 kg 414 lb 9.5 g 10.2 g 10.9 g 13.6 g 40.9 g (9 x 4.54g)
189 kg 417 lb 9.6 g 10.3 g 11 g 13.7 g 41.1 g (9 x 4.57g)
190 kg 419 lb 9.6 g 10.3 g 11 g 13.8 g 41.3 g (9 x 4.59g)
191 kg 421 lb 9.7 g 10.4 g 11.1 g 13.8 g 41.5 g (9 x 4.61g)
192 kg 423 lb 9.7 g 10.4 g 11.1 g 13.9 g 41.8 g (9 x 4.64g)
193 kg 425 lb 9.8 g 10.5 g 11.2 g 14 g 42 g (9 x 4.67g)
194 kg 428 lb 9.8 g 10.5 g 11.3 g 14.1 g 42.2 g (9 x 4.69g)
195 kg 430 lb 9.9 g 10.6 g 11.3 g 14.1 g 42.4 g (9 x 4.71g)
196 kg 432 lb 9.9 g 10.7 g 11.4 g 14.2 g 42.6 g (9 x 4.73g)
197 kg 434 lb 10 g 10.7 g 11.4 g 14.3 g 42.8 g (9 x 4.76g)
198 kg 437 lb 10 g 10.8 g 11.5 g 14.4 g 43.1 g (9 x 4.79g)
199 kg 439 lb 10.1 g 10.8 g 11.5 g 14.4 g 43.3 g (9 x 4.81g)
200 kg 441 lb 10.2 g 10.9 g 11.6 g 14.5 g 43.5 g (9 x 4.83g)
TABLE 3.6: Creatine nutritional supplementation in grams (g) per day for men in weight range 180 to 200 kilograms, with overweight body type (25 to 30 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.

Creatine Doses for Obese Men (30-40% body fat)

Show creatine dosage table for weight range:

Creatine Supplement Doses: Men 30-59 kg, 30-40% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
30 kg 66 lb 1.4 g 1.5 g 1.6 g 2 g 5.9 g (2 x 2.95g)
31 kg 68 lb 1.4 g 1.5 g 1.6 g 2 g 6 g (2 x 3g)
32 kg 71 lb 1.5 g 1.6 g 1.7 g 2.1 g 6.2 g (2 x 3.1g)
33 kg 73 lb 1.5 g 1.6 g 1.7 g 2.1 g 6.4 g (2 x 3.2g)
34 kg 75 lb 1.5 g 1.7 g 1.8 g 2.2 g 6.6 g (2 x 3.3g)
35 kg 77 lb 1.6 g 1.7 g 1.8 g 2.3 g 6.8 g (2 x 3.4g)
36 kg 79 lb 1.6 g 1.8 g 1.9 g 2.3 g 7 g (2 x 3.5g)
37 kg 82 lb 1.7 g 1.8 g 1.9 g 2.4 g 7.2 g (2 x 3.6g)
38 kg 84 lb 1.7 g 1.9 g 2 g 2.5 g 7.4 g (2 x 3.7g)
39 kg 86 lb 1.8 g 1.9 g 2 g 2.5 g 7.6 g (2 x 3.8g)
40 kg 88 lb 1.8 g 2 g 2.1 g 2.6 g 7.8 g (2 x 3.9g)
41 kg 90 lb 1.9 g 2 g 2.1 g 2.7 g 8 g (2 x 4g)
42 kg 93 lb 1.9 g 2 g 2.2 g 2.7 g 8.2 g (2 x 4.1g)
43 kg 95 lb 2 g 2.1 g 2.2 g 2.8 g 8.4 g (2 x 4.2g)
44 kg 97 lb 2 g 2.1 g 2.3 g 2.9 g 8.6 g (2 x 4.3g)
45 kg 99 lb 2 g 2.2 g 2.3 g 2.9 g 8.8 g (2 x 4.4g)
46 kg 101 lb 2.1 g 2.2 g 2.4 g 3 g 9 g (2 x 4.5g)
47 kg 104 lb 2.1 g 2.3 g 2.4 g 3.1 g 9.2 g (2 x 4.6g)
48 kg 106 lb 2.2 g 2.3 g 2.5 g 3.1 g 9.4 g (2 x 4.7g)
49 kg 108 lb 2.2 g 2.4 g 2.5 g 3.2 g 9.6 g (2 x 4.8g)
50 kg 110 lb 2.3 g 2.4 g 2.6 g 3.3 g 9.8 g (2 x 4.9g)
51 kg 112 lb 2.3 g 2.5 g 2.7 g 3.3 g 9.9 g (2 x 4.95g)
52 kg 115 lb 2.4 g 2.5 g 2.7 g 3.4 g 10.1 g (3 x 3.37g)
53 kg 117 lb 2.4 g 2.6 g 2.8 g 3.4 g 10.3 g (3 x 3.43g)
54 kg 119 lb 2.5 g 2.6 g 2.8 g 3.5 g 10.5 g (3 x 3.5g)
55 kg 121 lb 2.5 g 2.7 g 2.9 g 3.6 g 10.7 g (3 x 3.57g)
56 kg 123 lb 2.5 g 2.7 g 2.9 g 3.6 g 10.9 g (3 x 3.63g)
57 kg 126 lb 2.6 g 2.8 g 3 g 3.7 g 11.1 g (3 x 3.7g)
58 kg 128 lb 2.6 g 2.8 g 3 g 3.8 g 11.3 g (3 x 3.77g)
59 kg 130 lb 2.7 g 2.9 g 3.1 g 3.8 g 11.5 g (3 x 3.83g)
TABLE 4.1: Creatine nutritional supplementation in grams (g) per day for men in weight range 30 to 59 kilograms, with obese body type (30 to 40 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 60-89 kg, 30-40% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
60 kg 132 lb 2.7 g 2.9 g 3.1 g 3.9 g 11.7 g (3 x 3.9g)
61 kg 134 lb 2.8 g 3 g 3.2 g 4 g 11.9 g (3 x 3.97g)
62 kg 137 lb 2.8 g 3 g 3.2 g 4 g 12.1 g (3 x 4.03g)
63 kg 139 lb 2.9 g 3.1 g 3.3 g 4.1 g 12.3 g (3 x 4.1g)
64 kg 141 lb 2.9 g 3.1 g 3.3 g 4.2 g 12.5 g (3 x 4.17g)
65 kg 143 lb 3 g 3.2 g 3.4 g 4.2 g 12.7 g (3 x 4.23g)
66 kg 146 lb 3 g 3.2 g 3.4 g 4.3 g 12.9 g (3 x 4.3g)
67 kg 148 lb 3 g 3.3 g 3.5 g 4.4 g 13.1 g (3 x 4.37g)
68 kg 150 lb 3.1 g 3.3 g 3.5 g 4.4 g 13.3 g (3 x 4.43g)
69 kg 152 lb 3.1 g 3.4 g 3.6 g 4.5 g 13.5 g (3 x 4.5g)
70 kg 154 lb 3.2 g 3.4 g 3.6 g 4.6 g 13.7 g (3 x 4.57g)
71 kg 157 lb 3.2 g 3.5 g 3.7 g 4.6 g 13.8 g (3 x 4.6g)
72 kg 159 lb 3.3 g 3.5 g 3.7 g 4.7 g 14 g (3 x 4.67g)
73 kg 161 lb 3.3 g 3.6 g 3.8 g 4.7 g 14.2 g (3 x 4.73g)
74 kg 163 lb 3.4 g 3.6 g 3.8 g 4.8 g 14.4 g (3 x 4.8g)
75 kg 165 lb 3.4 g 3.7 g 3.9 g 4.9 g 14.6 g (3 x 4.87g)
76 kg 168 lb 3.5 g 3.7 g 4 g 4.9 g 14.8 g (3 x 4.93g)
77 kg 170 lb 3.5 g 3.8 g 4 g 5 g 15 g (4 x 3.75g)
78 kg 172 lb 3.5 g 3.8 g 4.1 g 5.1 g 15.2 g (4 x 3.8g)
79 kg 174 lb 3.6 g 3.9 g 4.1 g 5.1 g 15.4 g (4 x 3.85g)
80 kg 176 lb 3.6 g 3.9 g 4.2 g 5.2 g 15.6 g (4 x 3.9g)
81 kg 179 lb 3.7 g 3.9 g 4.2 g 5.3 g 15.8 g (4 x 3.95g)
82 kg 181 lb 3.7 g 4 g 4.3 g 5.3 g 16 g (4 x 4g)
83 kg 183 lb 3.8 g 4 g 4.3 g 5.4 g 16.2 g (4 x 4.05g)
84 kg 185 lb 3.8 g 4.1 g 4.4 g 5.5 g 16.4 g (4 x 4.1g)
85 kg 187 lb 3.9 g 4.1 g 4.4 g 5.5 g 16.6 g (4 x 4.15g)
86 kg 190 lb 3.9 g 4.2 g 4.5 g 5.6 g 16.8 g (4 x 4.2g)
87 kg 192 lb 4 g 4.2 g 4.5 g 5.7 g 17 g (4 x 4.25g)
88 kg 194 lb 4 g 4.3 g 4.6 g 5.7 g 17.2 g (4 x 4.3g)
89 kg 196 lb 4 g 4.3 g 4.6 g 5.8 g 17.4 g (4 x 4.35g)
TABLE 4.2: Creatine nutritional supplementation in grams (g) per day for men in weight range 60 to 89 kilograms, with obese body type (30 to 40 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 90-119 kg, 30-40% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
90 kg 198 lb 4.1 g 4.4 g 4.7 g 5.9 g 17.6 g (4 x 4.4g)
91 kg 201 lb 4.1 g 4.4 g 4.7 g 5.9 g 17.7 g (4 x 4.43g)
92 kg 203 lb 4.2 g 4.5 g 4.8 g 6 g 17.9 g (4 x 4.48g)
93 kg 205 lb 4.2 g 4.5 g 4.8 g 6 g 18.1 g (4 x 4.53g)
94 kg 207 lb 4.3 g 4.6 g 4.9 g 6.1 g 18.3 g (4 x 4.58g)
95 kg 209 lb 4.3 g 4.6 g 4.9 g 6.2 g 18.5 g (4 x 4.63g)
96 kg 212 lb 4.4 g 4.7 g 5 g 6.2 g 18.7 g (4 x 4.68g)
97 kg 214 lb 4.4 g 4.7 g 5 g 6.3 g 18.9 g (4 x 4.73g)
98 kg 216 lb 4.5 g 4.8 g 5.1 g 6.4 g 19.1 g (4 x 4.78g)
99 kg 218 lb 4.5 g 4.8 g 5.1 g 6.4 g 19.3 g (4 x 4.83g)
100 kg 220 lb 4.6 g 4.9 g 5.2 g 6.5 g 19.5 g (4 x 4.88g)
101 kg 223 lb 4.6 g 4.9 g 5.3 g 6.6 g 19.7 g (4 x 4.93g)
102 kg 225 lb 4.6 g 5 g 5.3 g 6.6 g 19.9 g (4 x 4.98g)
103 kg 227 lb 4.7 g 5 g 5.4 g 6.7 g 20.1 g (5 x 4.02g)
104 kg 229 lb 4.7 g 5.1 g 5.4 g 6.8 g 20.3 g (5 x 4.06g)
105 kg 231 lb 4.8 g 5.1 g 5.5 g 6.8 g 20.5 g (5 x 4.1g)
106 kg 234 lb 4.8 g 5.2 g 5.5 g 6.9 g 20.7 g (5 x 4.14g)
107 kg 236 lb 4.9 g 5.2 g 5.6 g 7 g 20.9 g (5 x 4.18g)
108 kg 238 lb 4.9 g 5.3 g 5.6 g 7 g 21.1 g (5 x 4.22g)
109 kg 240 lb 5 g 5.3 g 5.7 g 7.1 g 21.3 g (5 x 4.26g)
110 kg 243 lb 5 g 5.4 g 5.7 g 7.2 g 21.5 g (5 x 4.3g)
111 kg 245 lb 5.1 g 5.4 g 5.8 g 7.2 g 21.6 g (5 x 4.32g)
112 kg 247 lb 5.1 g 5.5 g 5.8 g 7.3 g 21.8 g (5 x 4.36g)
113 kg 249 lb 5.1 g 5.5 g 5.9 g 7.3 g 22 g (5 x 4.4g)
114 kg 251 lb 5.2 g 5.6 g 5.9 g 7.4 g 22.2 g (5 x 4.44g)
115 kg 254 lb 5.2 g 5.6 g 6 g 7.5 g 22.4 g (5 x 4.48g)
116 kg 256 lb 5.3 g 5.7 g 6 g 7.5 g 22.6 g (5 x 4.52g)
117 kg 258 lb 5.3 g 5.7 g 6.1 g 7.6 g 22.8 g (5 x 4.56g)
118 kg 260 lb 5.4 g 5.8 g 6.1 g 7.7 g 23 g (5 x 4.6g)
119 kg 262 lb 5.4 g 5.8 g 6.2 g 7.7 g 23.2 g (5 x 4.64g)
TABLE 4.3: Creatine nutritional supplementation in grams (g) per day for men in weight range 90 to 119 kilograms, with obese body type (30 to 40 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 120-149 kg, 30-40% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
120 kg 265 lb 5.5 g 5.9 g 6.2 g 7.8 g 23.4 g (5 x 4.68g)
121 kg 267 lb 5.5 g 5.9 g 6.3 g 7.9 g 23.6 g (5 x 4.72g)
122 kg 269 lb 5.6 g 5.9 g 6.3 g 7.9 g 23.8 g (5 x 4.76g)
123 kg 271 lb 5.6 g 6 g 6.4 g 8 g 24 g (5 x 4.8g)
124 kg 273 lb 5.6 g 6 g 6.4 g 8.1 g 24.2 g (5 x 4.84g)
125 kg 276 lb 5.7 g 6.1 g 6.5 g 8.1 g 24.4 g (5 x 4.88g)
126 kg 278 lb 5.7 g 6.1 g 6.6 g 8.2 g 24.6 g (5 x 4.92g)
127 kg 280 lb 5.8 g 6.2 g 6.6 g 8.3 g 24.8 g (5 x 4.96g)
128 kg 282 lb 5.8 g 6.2 g 6.7 g 8.3 g 25 g (5 x 5g)
129 kg 284 lb 5.9 g 6.3 g 6.7 g 8.4 g 25.2 g (6 x 4.2g)
130 kg 287 lb 5.9 g 6.3 g 6.8 g 8.5 g 25.4 g (6 x 4.23g)
131 kg 289 lb 6 g 6.4 g 6.8 g 8.5 g 25.5 g (6 x 4.25g)
132 kg 291 lb 6 g 6.4 g 6.9 g 8.6 g 25.7 g (6 x 4.28g)
133 kg 293 lb 6.1 g 6.5 g 6.9 g 8.6 g 25.9 g (6 x 4.32g)
134 kg 295 lb 6.1 g 6.5 g 7 g 8.7 g 26.1 g (6 x 4.35g)
135 kg 298 lb 6.1 g 6.6 g 7 g 8.8 g 26.3 g (6 x 4.38g)
136 kg 300 lb 6.2 g 6.6 g 7.1 g 8.8 g 26.5 g (6 x 4.42g)
137 kg 302 lb 6.2 g 6.7 g 7.1 g 8.9 g 26.7 g (6 x 4.45g)
138 kg 304 lb 6.3 g 6.7 g 7.2 g 9 g 26.9 g (6 x 4.48g)
139 kg 306 lb 6.3 g 6.8 g 7.2 g 9 g 27.1 g (6 x 4.52g)
140 kg 309 lb 6.4 g 6.8 g 7.3 g 9.1 g 27.3 g (6 x 4.55g)
141 kg 311 lb 6.4 g 6.9 g 7.3 g 9.2 g 27.5 g (6 x 4.58g)
142 kg 313 lb 6.5 g 6.9 g 7.4 g 9.2 g 27.7 g (6 x 4.62g)
143 kg 315 lb 6.5 g 7 g 7.4 g 9.3 g 27.9 g (6 x 4.65g)
144 kg 317 lb 6.6 g 7 g 7.5 g 9.4 g 28.1 g (6 x 4.68g)
145 kg 320 lb 6.6 g 7.1 g 7.5 g 9.4 g 28.3 g (6 x 4.72g)
146 kg 322 lb 6.6 g 7.1 g 7.6 g 9.5 g 28.5 g (6 x 4.75g)
147 kg 324 lb 6.7 g 7.2 g 7.6 g 9.6 g 28.7 g (6 x 4.78g)
148 kg 326 lb 6.7 g 7.2 g 7.7 g 9.6 g 28.9 g (6 x 4.82g)
149 kg 328 lb 6.8 g 7.3 g 7.7 g 9.7 g 29.1 g (6 x 4.85g)
TABLE 4.4: Creatine nutritional supplementation in grams (g) per day for men in weight range 120 to 149 kilograms, with obese body type (30 to 40 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 150-179 kg, 30-40% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
150 kg 331 lb 6.8 g 7.3 g 7.8 g 9.8 g 29.3 g (6 x 4.88g)
151 kg 333 lb 6.9 g 7.4 g 7.9 g 9.8 g 29.4 g (6 x 4.9g)
152 kg 335 lb 6.9 g 7.4 g 7.9 g 9.9 g 29.6 g (6 x 4.93g)
153 kg 337 lb 7 g 7.5 g 8 g 9.9 g 29.8 g (6 x 4.97g)
154 kg 340 lb 7 g 7.5 g 8 g 10 g 30 g (7 x 4.29g)
155 kg 342 lb 7.1 g 7.6 g 8.1 g 10.1 g 30.2 g (7 x 4.31g)
156 kg 344 lb 7.1 g 7.6 g 8.1 g 10.1 g 30.4 g (7 x 4.34g)
157 kg 346 lb 7.1 g 7.7 g 8.2 g 10.2 g 30.6 g (7 x 4.37g)
158 kg 348 lb 7.2 g 7.7 g 8.2 g 10.3 g 30.8 g (7 x 4.4g)
159 kg 351 lb 7.2 g 7.8 g 8.3 g 10.3 g 31 g (7 x 4.43g)
160 kg 353 lb 7.3 g 7.8 g 8.3 g 10.4 g 31.2 g (7 x 4.46g)
161 kg 355 lb 7.3 g 7.8 g 8.4 g 10.5 g 31.4 g (7 x 4.49g)
162 kg 357 lb 7.4 g 7.9 g 8.4 g 10.5 g 31.6 g (7 x 4.51g)
163 kg 359 lb 7.4 g 7.9 g 8.5 g 10.6 g 31.8 g (7 x 4.54g)
164 kg 362 lb 7.5 g 8 g 8.5 g 10.7 g 32 g (7 x 4.57g)
165 kg 364 lb 7.5 g 8 g 8.6 g 10.7 g 32.2 g (7 x 4.6g)
166 kg 366 lb 7.6 g 8.1 g 8.6 g 10.8 g 32.4 g (7 x 4.63g)
167 kg 368 lb 7.6 g 8.1 g 8.7 g 10.9 g 32.6 g (7 x 4.66g)
168 kg 370 lb 7.6 g 8.2 g 8.7 g 10.9 g 32.8 g (7 x 4.69g)
169 kg 373 lb 7.7 g 8.2 g 8.8 g 11 g 33 g (7 x 4.71g)
170 kg 375 lb 7.7 g 8.3 g 8.8 g 11.1 g 33.2 g (7 x 4.74g)
171 kg 377 lb 7.8 g 8.3 g 8.9 g 11.1 g 33.3 g (7 x 4.76g)
172 kg 379 lb 7.8 g 8.4 g 8.9 g 11.2 g 33.5 g (7 x 4.79g)
173 kg 381 lb 7.9 g 8.4 g 9 g 11.2 g 33.7 g (7 x 4.81g)
174 kg 384 lb 7.9 g 8.5 g 9 g 11.3 g 33.9 g (7 x 4.84g)
175 kg 386 lb 8 g 8.5 g 9.1 g 11.4 g 34.1 g (7 x 4.87g)
176 kg 388 lb 8 g 8.6 g 9.2 g 11.4 g 34.3 g (7 x 4.9g)
177 kg 390 lb 8.1 g 8.6 g 9.2 g 11.5 g 34.5 g (7 x 4.93g)
178 kg 392 lb 8.1 g 8.7 g 9.3 g 11.6 g 34.7 g (7 x 4.96g)
179 kg 395 lb 8.1 g 8.7 g 9.3 g 11.6 g 34.9 g (7 x 4.99g)
TABLE 4.5: Creatine nutritional supplementation in grams (g) per day for men in weight range 150 to 179 kilograms, with obese body type (30 to 40 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
Creatine Supplement Doses: Men 180-200 kg, 30-40% BF
Optimal daily maintanance dose
per training intensity (lot to very high)		 Optional daily
loading phase dose (first 7 days)
Body
Weight		 Low Moderate High Very High Loading dose
(servings x serving size)
180 kg 397 lb 8.2 g 8.8 g 9.4 g 11.7 g 35.1 g (8 x 4.39g)
181 kg 399 lb 8.2 g 8.8 g 9.4 g 11.8 g 35.3 g (8 x 4.41g)
182 kg 401 lb 8.3 g 8.9 g 9.5 g 11.8 g 35.5 g (8 x 4.44g)
183 kg 403 lb 8.3 g 8.9 g 9.5 g 11.9 g 35.7 g (8 x 4.46g)
184 kg 406 lb 8.4 g 9 g 9.6 g 12 g 35.9 g (8 x 4.49g)
185 kg 408 lb 8.4 g 9 g 9.6 g 12 g 36.1 g (8 x 4.51g)
186 kg 410 lb 8.5 g 9.1 g 9.7 g 12.1 g 36.3 g (8 x 4.54g)
187 kg 412 lb 8.5 g 9.1 g 9.7 g 12.2 g 36.5 g (8 x 4.56g)
188 kg 414 lb 8.6 g 9.2 g 9.8 g 12.2 g 36.7 g (8 x 4.59g)
189 kg 417 lb 8.6 g 9.2 g 9.8 g 12.3 g 36.9 g (8 x 4.61g)
190 kg 419 lb 8.6 g 9.3 g 9.9 g 12.4 g 37.1 g (8 x 4.64g)
191 kg 421 lb 8.7 g 9.3 g 9.9 g 12.4 g 37.2 g (8 x 4.65g)
192 kg 423 lb 8.7 g 9.4 g 10 g 12.5 g 37.4 g (8 x 4.68g)
193 kg 425 lb 8.8 g 9.4 g 10 g 12.5 g 37.6 g (8 x 4.7g)
194 kg 428 lb 8.8 g 9.5 g 10.1 g 12.6 g 37.8 g (8 x 4.73g)
195 kg 430 lb 8.9 g 9.5 g 10.1 g 12.7 g 38 g (8 x 4.75g)
196 kg 432 lb 8.9 g 9.6 g 10.2 g 12.7 g 38.2 g (8 x 4.78g)
197 kg 434 lb 9 g 9.6 g 10.2 g 12.8 g 38.4 g (8 x 4.8g)
198 kg 437 lb 9 g 9.7 g 10.3 g 12.9 g 38.6 g (8 x 4.83g)
199 kg 439 lb 9.1 g 9.7 g 10.3 g 12.9 g 38.8 g (8 x 4.85g)
200 kg 441 lb 9.1 g 9.8 g 10.4 g 13 g 39 g (8 x 4.88g)
TABLE 4.6: Creatine nutritional supplementation in grams (g) per day for men in weight range 180 to 200 kilograms, with obese body type (30 to 40 percent body fat), 18 to 49 years old. Maintenance doses and optional loading phase doses.
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