Water & Creatine Calculator

Calculate daily hydration and creatine needs

Your Profile

Body Weight Your current body weight

Unit

Activity Level

Climate

Exercise Hours per Day Average daily exercise duration

Phase

Type

Base: 35 ml/kg bodyweight
+ Activity multiplier
+ Climate multiplier
+ 0.5-1L per exercise hour

Maintenance: 0.03-0.05 g/kg/day
Loading: 0.3 g/kg/day (5-7 days)
HCL: ~1/4 dose of monohydrate