Creatine Lab

Inputs

Creatine monohydrate only. Dose inputs are grams of creatine monohydrate, not other forms.

Settings auto-save to this browser as you type.

Ready.

Model Scope / Use At Your Own Risk

This calculator uses published solubility, stability, and loading data with a simplified body-pool model. Do not use it to diagnose kidney function, interpret creatinine/eGFR labs, choose a dose, decide whether creatine is safe for you, or replace clinical care.

Ask a clinician before using creatine if you have kidney disease, abnormal labs, are pregnant, take medicines that affect the kidneys or fluid balance, or have symptoms or medical conditions that could change supplement risk.

No warranty. No liability. No suitability claim. You assume all risk. The tool is provided as-is, without warranty of accuracy, completeness, merchantability, fitness for a particular purpose, medical suitability, regulatory acceptability, or lab-interpretation value. The creators and maintainers expressly disclaim responsibility and liability for dosing decisions, supplement decisions, lab-test interpretation, medical decisions, adverse events, commercial losses, downstream damages, or any other consequence arising from use or misuse of this page.

Verify independently. Check the cited sources and use qualified medical, nutrition, laboratory, or regulatory guidance before using any result for health, safety, clinical, commercial, or other consequence-bearing decisions.

Mix

Creatine monohydrate

Water volume

Water temperature

Drink the full bottle or suspension

Advanced model parameters

FFM to SMM fraction Muscle creatine g/kg

Muscle share of pool Endogenous synthesis

Turnover per day (%) Baseline saturation (%) Muscle uptake Vmax

Muscle uptake Km

Pool gap Hill exponent Temperature Q10 Monte Carlo draws Brain reference low (%) Brain reference typical (%) Brain reference high (%)

Results

Solubility uses temperature-only water data. Body-pool results are rough estimates, not personal lab measurements.

Dissolved at equilibrium 0.00 g Waiting for input.

Suspended powder 0.00 g Waiting for input.

Solubility limit 0.00 g/L Waiting for input.

Water needed 0 mL Waiting for input.

After storage 0.00 g Waiting for input.

Dissolved loss 0.0% Waiting for input.

Estimated creatinine formed 0.00 g Waiting for input.

Final body pool 0 g Waiting for input.

Pool basis 0 g Waiting for input.

Modeled saturation 0.0% Waiting for input.

Waste pressure 0.00 g/day Waiting for input.

Estimated SMM 0.0 kg Waiting for input.

Brain tCr estimate 0.00 g Waiting for input.

Brain tCr ref gain 0.00 g Waiting for input.

Monte Carlo band 0.0% to 0.0% Waiting for input.

Additional steady dose 0.00 g/day Waiting for input.

Creatinine output 0.00 g/day Waiting for input.

Retention efficiency 0.0% Waiting for input.

Diet-supported equilibrium 0 g Waiting for input.

Mass-balance residual 0.00 g Waiting for input.

Dissolved Loss Over Storage

Waiting for input.

Estimated Saturation And Dose Pressure

Waiting for input.

Daily Creatinine Production

Waiting for input.

Fate Of Supplemental Dose

Waiting for input.

Cumulative Dose Vs Retained

Waiting for input.

Days To Estimated Saturation

Target	Centerline	10-90% band	Reached in draws

How To Use This Tool

Step	What To Do
Start with the question	Use this tool for three separate questions: whether a dose dissolves in a selected water volume and temperature, how the degradation rate affects dissolved creatine during premixed storage, and how a selected protocol changes a rough body-pool estimate. The tool models creatine monohydrate only. Dose fields are grams of creatine monohydrate powder, not grams of active creatine and not other creatine forms.
Pick a preset	Start with Default bottle, Fridge bottle, Small glass, or Warm dissolve. Then change only the inputs that actually differ from your scenario. Default bottle is useful for 5 g in 1 L at room temperature. Small glass shows why grit can remain in a low-volume drink. Fridge bottle means water is stored first and creatine is added later.
Use Mix	Set creatine monohydrate, water volume, and water temperature. Read Dissolved at equilibrium, Suspended powder, Solubility limit, and Water needed. Dissolved and Suspended describe the bottle or glass. Suspended powder is not automatically wasted if the full suspension is consumed promptly.
Use Store	Use Store to describe whether storage happens after mixing, before creatine is added, or as dry powder. Only the premixed solution/suspension mode runs the aqueous degradation-rate calculation. The model first estimates the dissolved amount at storage temperature, then applies first-order loss to that dissolved amount. Water stored by itself and dry powder do not use the aqueous degradation model.
Use Accumulate	Pick a protocol and simulation length. Use direct skeletal muscle mass if you know it; direct fat-free mass is next best; body mass plus body fat is only a proxy. Modeled saturation, steady-state dose, waste pressure, and Monte Carlo band are model outputs. They are not dosing instructions or personal measurements.
Read the caveats	The brain tCr estimate is a separate reference estimate and does not change with the selected protocol. Body-pool values are rough estimates driven by assumptions. This tool does not decide whether creatine is safe for you, recommend a dose, diagnose kidney function, interpret creatinine/eGFR labs, or replace clinical care.

Cross-Study Harmonization

This tool is composed from heterogeneous human studies. Cooper 2012 supplies the baseline body pool, NCBI Bookshelf supplies the 1.7%/day turnover constant, Hultman 1996 anchors the loading curve and the slow-load endpoint, Harris 1992 and Greenhaff 1994 supply the responder spread, Burke 2003 and Lukaszuk 2002 supply the vegetarian baseline shift, and Walker 1979 supplies the creatine-to-creatinine mass ratio. None of these anchors were measured on the same individual or on the same cohort, and few of them sampled women, older adults, or untrained populations adequately.

The Monte Carlo envelope is how the model absorbs that heterogeneity. It samples the inputs we know vary across people: baseline pool size, muscle creatine concentration, turnover fraction, transporter Vmax and Km, dietary intake, and baseline saturation. It then surfaces a 10-90% band so you can see how those known unknowns propagate to the predicted curve. It is not a statistical confidence interval, it does not capture sex differences, age effects, fiber-type composition, training status, or insulin co-ingestion, and a real person's trajectory can comfortably sit outside it.

Read the band as: this is roughly where the model expects most people who match the entered inputs to land, after accounting for the input ranges we sampled. Treat tighter point estimates with appropriate skepticism; every "centerline" in this tool is built from averages of averages.

Model Notes

Model Sanity Checks

Status	Check	Fixture / anchor / model check

Claim Audit Trail

Area	Claim / implementation	Support / source

Inputs

Mix

Storage

Accumulation

Brain Compartment

Results

Dissolved Loss Over Storage

Estimated Saturation And Dose Pressure

Daily Creatinine Production

Fate Of Supplemental Dose

Cumulative Dose Vs Retained

Days To Estimated Saturation

Estimated Saturation And Dose Pressure