you’ll first need to convert your body weight into kilograms. This won’t require a math degree. If it did, I wouldn’t be able to post this or even explain it!
Simple divide your current body weight in pounds by 2.2 to obtain your weight in kilograms. For example, if you weight 190 lbs then your kilogram weight is ~86 kilograms (190 / 2.2 = 86).
Next, multiple your weight in kilograms for the appropriate dose. The recommended loading dosage is 0.3 grams per kilogram of body weight. The maintenance phase is even less at only 0.03 grams of creatine per kilogram of body weight.
Example: 86kg person starting a loading phase would require 25.8 grams of creatine per day for 5 days divided up into 4 equal parts during the day. The maintenance phase of an 86kg person would be 2.58g of creatine per day.
Personal Creatine Dosage Worksheet:
Step 1: Your body weight in pounds
Step 2: Body weight in kilograms
body weight in pounds divided by 2.2
Step 3: Find your Loading dose
body weight in kilograms multiplied by 0.3
divide into 4 equal parts; take 1 part every 4 hours
Step 4: Find your Maintenance dose
body weight in kilograms multiplied by 0.03
It appears that the loading phase will saturate your muscle stores with creatine quicker but there’s little difference in a person who does or does not do the loading phase. Except it might take longer to reach full muscle saturation. Many references today (2008) report the loading phase as unnecessary. Others make comments that a loading phase is only there to go thru the products quicker so you’ll need to purchase more creatine.
The loading phase can be done or not, it doesn’t appear there will be any final outcome differences.
General maintenance phases of Creatine Monohydrate are between 3-5 grams. The references above will get you a more personalized approach to your creatine dosage vs. just the recommendations based on the average person.