Supplement Dosing Calculator

Calculate evidence-based dosing for creatine, caffeine, beta-alanine, and citrulline based on body weight and phase.

Inputs

Body Weight

lbs

Supplement

Phase

Tab to move between fields

Results

Daily Dose

3.85 g

Take Before WorkoutAnytime

Phase Duration30

SupplementCreatine

How to Use This Calculator

Select the supplement (creatine, beta-alanine, caffeine, BCAAs, etc.).
Enter your body weight to calculate the weight-based dose.
Set your training goal and experience level.
Review the Recommended Dose in grams and the Optimal Timing window.
Check the Loading Phase recommendation if applicable for supplements like creatine.

How the result changes with Body Weight

Body Weight	Daily Dose
112	3 g
192	4.35 g
288	6.53 g
368	8.34 g

What each input means

Body Weight: Your current body weight
Supplement: Which supplement to dose
Phase: Loading phase (higher dose, shorter duration) or maintenance

How this is calculated

Worked example, using the default values

Identify Input Parameters
Body Weight = 170, Supplement = 1, Phase = 2 = 3 input(s) provided
Calculate Daily Dose
3.85 = 3.85
Calculate Take Before Workout
Anytime = Anytime
Calculate Phase Duration
30 = 30

Engine last updated July 21, 2026. Checked against 3 independently-derived tests — how we verify calculators.

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