How this calculator works
We combine two evidence-based maintenance approaches. For most adults the ISSN position stand supports about 3–5 g/day of creatine monohydrate, and many practical tools use ≈ 0.03 g/kg/day (with a 3 g floor) after Hultman-style maintenance work and AIS summaries (Kreider et al., 2017). Antonio et al. (2021) also describe ≈ 0.1 g/kg/day as an effective daily option — important for heavier and highly trained athletes, where ISSN notes maintenance may need to reach 5–10 g/day.
This tool starts conservative (3–5 g for typical users), then scales up with body mass and intense training so a ~100 kg athlete can land on 7.5 g (3 gummies) or 10 g (4 gummies) when the 0.1 g/kg math supports it, with a hard display cap of 10 g/day. Optional body-fat % switches the scale to estimated lean mass. Vegetarian/vegan diets and age 55+ nudge toward the upper practical band. Doses are rounded to the nearest 2.5 g gummy step, never below the 5 g labelled serving.
Height and sex are context only. Cognitive studies sometimes use very high single doses (on the order of ~0.35 g/kg) — that is research-only, not a daily recommendation here.
Loading phase (optional — not required)
Classic loading is about 0.3 g/kg/day for 5–7 days, then maintenance. Loading is optional: consistent daily intake at your maintenance dose saturates muscle creatine over roughly 3–4 weeks. Do not load with large numbers of gummies — use powder if you load, or skip loading.
Sources
- Kreider RB, et al. (2017). ISSN position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr. PMC5469049
- Antonio J, et al. (2021). Common questions and misconceptions about creatine supplementation. J Int Soc Sports Nutr. doi:10.1186/s12970-021-00412-w
- Hultman E, et al. (1996). Muscle creatine loading in men. J Appl Physiol. (classic saturation / maintenance work summarised in ISSN & AIS guidance)
- EFSA / EU 2017/672 — creatine with resistance training in adults over 55 (3 g/day claim conditions). EU 2017/672
- Australian Institute of Sport — Creatine factsheet (0.3 g/kg load; ~0.03 g/kg maintain). AIS
Frequently asked questions
How much creatine should I take per day?
Most adults do well on 3–5 g/day. Heavier or intense athletes may need more — ISSN notes 5–10 g/day for some larger athletes, and Antonio et al. cite ≈ 0.1 g/kg/day. This calculator scales with your inputs and rounds to LUVA gummy steps (2.5 g).
When does the calculator recommend more than 5 g?
When activity is intense/athlete (≈0.1 g/kg), or you are a heavier trainee with a strength goal (mid band up to 7.5 g), up to a 10 g cap. That matches ISSN’s larger-athlete maintenance range — not a licence for unlimited gummies.
Do I need a creatine loading phase?
No. Loading (≈0.3 g/kg/day for 5–7 days) is faster, but daily maintenance reaches the same place in about 3–4 weeks. Do not load with handfuls of gummies.
How many LUVA gummies is that?
1 gummy = 2.5 g creatine. The jar’s labelled serving is 2 gummies = 5 g. The tool may suggest 3 or 4 gummies for heavier athletes. LUVA gummies have no added sugar; follow the jar and common sense on total daily intake.
Why a vegetarian / vegan option?
Plant-based diets usually provide little creatine, so baseline muscle stores are often lower and the relative rise with supplementation can be larger. We favour the upper practical band (still within 3–10 g), not a special megadose.
Is a high dose for brain / focus a good idea?
Some cognitive and sleep-deprivation studies use high acute doses (sometimes ~0.35 g/kg). That is research-only. This calculator does not prescribe those as a daily routine.
Is this medical advice?
No. General information for healthy adults. See a doctor if pregnant, breastfeeding, under 18, you have kidney disease, or you take medication.
Disclaimer: This calculator is for general information only and is not medical advice. Consult a doctor before using creatine if you are pregnant, breastfeeding, under 18, have kidney disease or any medical condition, or take medication. LUVA Creatine Gummies are a food supplement for adults — do not exceed sensible intake; the jar’s labelled serving is 2 gummies (5 g).