Creatine Dosage by Body Weight (and Why Lean Mass Matters More)

The short answer most sites give is 3–5 g a day. That is fine for an average person, but a 60 kg runner and a 100 kg lifter do not have the same amount of muscle, and creatine lives in muscle.

Why weight alone is not enough

Creatine is stored in your muscles, not your fat. Two people at the same weight can carry very different amounts of muscle. That is why dosing by lean body mass — your weight minus fat — is more accurate than using total weight.

Rough numbers by weight

As a guide: around 60–70 kg usually lands near 3 g a day, 80–90 kg around 4 g, and 100 kg or more toward 5 g. Leaner, more muscular people sit at the higher end of their range.

Instead of memorising a table, enter your weight and pick your body-fat level in the calculator. It estimates your lean mass and gives you a dose that fits your body, not just a flat number.

Bottom line: 3–5 g a day works for most, but matching the dose to your lean mass is more precise — especially at the lighter and heavier ends.