How to Dose Creatine by Body Weight 0.03g/kg vs. a Flat 5g Scoop

The fitness industry runs on simple, memorable rules, and "5 grams of creatine a day" is one of the most enduring. It's easy to remember, easy to market, and for the average person, it generally works. The disconnect is that the audience is smarter than the marketing. Viewers logically and correctly question how a single, flat dose could be optimal for a 135-pound woman and a 240-pound man. This clash between the industry's convenient heuristic and the audience's demand for scientific precision creates a major gap. Sophisticated viewers, citing researchers and personal lab tests, are pushing for a more personalized approach, leaving many wondering if the standard advice is lazy, wasteful, or simply wrong.

The concern is one of efficiency and optimization.

• For smaller individuals: The primary fear is waste and unnecessary side effects. They worry they are taking far more creatine than their bodies can absorb, leading to more expensive urine and a higher chance of gastrointestinal discomfort, all for no extra benefit.
• For larger individuals: The fear is the opposite that they are under dosing. They are concerned that 5 grams is not enough to fully saturate their larger muscle mass, meaning they are leaving potential strength and size gains on the table and might incorrectly conclude they are a non responder.

For a more precise and effective creatine dose, move beyond the flat 5 gram scoop and use the research backed formula: 0.03 grams per kilogram of your body weight per day. This tailors the intake to your specific size, preventing waste for lighter individuals and ensuring proper saturation for heavier individuals.

This topic sharply divides the creators. Most stick to the simple 5 gram rule, but one provides excellent nuanced guidance, while the most valuable, specific formulas come directly from the audience in the comment sections.

• ATHLEAN-X (Jeff Cavaliere): Jeff Cavaliere is the clear winner here, offering the most detailed on screen guidance. He is the only creator who directly states that dose is influenced by the size of the person. He provides specific weight brackets: people on the lower body weight side can get away with less 3 4g, those in the 160 180lb range are well served by 5g, and heavier individuals 200+ lbs may benefit from a higher dose of 7 10g per day.
• Renaissance Periodization (Dr. Mike Israetel): Dr. Mike acknowledges that pro strongman sized individuals might need 5 10g, but he firmly reinforces the 5 gram rule for almost everyone else, including very large 200 something pound bodybuilders. He argues that calls for higher doses are often just a way to sell more product, making him a strong advocate for the flat dose approach.
• Jeff Nippard: The video sticks to the standard 5 gram maintenance dose without body weight adjustments. However, his comment section is where the most sophisticated discussion happens. Viewers directly cite researchers, bring up the 0.03g/kg formula, and question the one size fits all approach, showing a clear disconnect between the content and the audience's desire for precision.
• Jeremy Ethier: His video mentions a baseline dose but does not scale it by weight. Like with Jeff Nippard, his comment section reveals the audience's need for more specific guidance. One highly rated comment provides a detailed breakdown of the 0.03g/kg formula and their personal experience with a lower dose being effective.
• Dr. Sten Ekberg & Myprotein: Both creators recommend a general 3 5 gram dose without any mention of body weight, leaving larger and smaller viewers to question the protocol's effectiveness for them.

• "When you say X grams of creatine for people of such and such weight, is the weight you're referring to the person's overall weight, their lean muscle mass, or their target weight?"
• "Can I take more creatine than 5g a day ... I'm wondering if I should take more since im 6'4 193cm. Any advise?"
• "So if I'm 230 lbs the maintenance phase is 10g a day Or do I stick to 5"
• "I've heard you should take a gram for every 10 kg of BW is this correct or is 5g good enough"
• "...0.03 g/kg BW means 2.7 grams or 3 grams/day for a 200lb/91 kg person. 5 grams is a safety margin... 10 grams a day is just throwing away you money even if you weight 300 lb.."

Find your personalized creatine dose in under 60 seconds. Grab a calculator. Take your weight in pounds and divide it by 2.2 to get your weight in kilograms. Now, multiply that number by 0.03. The result is your scientifically backed daily maintenance dose in grams.

• Mistake: A 120lb person taking a full 5 gram scoop daily because the tub says so.
  Fix: Adjust down to your calculated dose of ~2g. You'll achieve the same saturation, save money, and reduce any chance of stomach discomfort.
• Mistake: A 250lb athlete taking 5g, feeling no effects, and wrongly assuming they are a non responder.
  Fix: Before giving up, try increasing your daily dose to 7 10g to ensure your larger muscle mass is fully saturated.
• Mistake: Believing the 5 gram rule is absolute science.
  Fix: Recognize it's a highly effective average, not a personalized prescription. The 0.03g/kg formula is a more precise approach rooted in research protocols.

The 5 grams a day rule is a solid starting point, but it's not the final word. A personalized, body weight based approach using the 0.03g/kg formula is a more precise and efficient strategy. While most creators stick to the simple 5 gram message, ATHLEAN X provides the best on screen guidance for adjusting your dose by size. However, the most sophisticated conversations, citing specific research formulas, are happening in the comment sections, proving that the audience is hungry for a more scientific approach than most influencers are willing to provide.