About this tool
The Science of Supplement Dosing
In, supplement science has moved away from "Generic Scoops" toward weight-based precision. Most sports supplements follow a clear dose-response relationship based on your total lean mass. A 100kg athlete needs different creatine dosages than a 60kg beginner. Our Supplement Dosage Calculator utilizes the latest meta-analysis data to provide precise mg/kg recommendations for maximum efficacy and minimum side effects.
Creatine: The Gold Standard
Creatine Monohydrate is the most researched ergogenic aid in history. Its primary role is to increase phosphocreatine stores in muscles, which provides the energy needed for high-intensity movement (ATP). Common protocols involve a Loading Phase (saturated in ~7 days) or a Maintenance Phase (saturated in ~28 days).
| Metric | Loading Phase | Maintenance Phase |
|--------|---------------|-------------------|
| Formula | 0.3g per kg weight | 0.05g per kg weight |
| Frequency | 4x daily for 5-7 days | 1x daily indefinitely |
| Benefit | Rapid performance gain | Sustainable long-term growth |
Citrulline Malate 2:1 vs. L-Citrulline
One of the biggest content gaps in fitness is the confusion between L-Citrulline and Citrulline Malate. Citrulline Malate is Citrulline bound to Malic Acid (usually in a 2:1 ratio). This means a 6g scoop of Citrulline Malate only provides ~4g of pure Citrulline. Our engine automatically adjusts for the malic acid "dead weight" to ensure you reach the 6,000-8,000mg stimulus threshold.
Beta-Alanine and the "Tingle" Protocol
Beta-Alanine increases muscle carnosine levels, buffering the acidity (H+) that causes muscle fatigue. A common side effect is paresthesia—a harmless tingling on the skin. To minimize this, our beta alanine saturation dose calculator recommends splitting your daily 6g dose into three 2g servings spaced 4 hours apart.
Real-World Scenarios & Personas
- The Competitive Athlete: Using the
caffeine dosage by weightformula (3-6mg/kg) to pinpoint their jitter-free performance peak before a big race.
- The Longevity Bio-Hacker: TrackingUrolithin Adosing (500mg-1000mg) to optimize mitochondrial mitophagy based on clinical standards.
- The Vegan Bodybuilder: Calculating theirdaily protein target(1.8g-2.2g/kg) to ensure they are meeting amino acid requirements through plant-based sources.
- The Beginner Lifter: Confused by "scoop sizes"—using our tool to realize their "pre-workout" is under-dosed in Citrulline.
Comparison: vs. Supplement Labels
| Feature | | Standard Labels | Generic Blogs |
|---------|----------------|-----------------|---------------|
| Weight-Based Math | Yes (Dynamic) | No (Fixed Dose) | Rare |
| Loading vs Maintenance| Yes (Toggle) | Usually Loading Only| Mixed Advice |
| Science Citations | ISSN/ISSN | Advertising Claims | No Citations |
| Side Effect Mitigation| Yes (Split Schedules)| No | No |
Advanced Customization: Longevity Compounds
As we enter the late 2020s, compounds like Ashwagandha (KSM-66) and NAD+ Boosters are becoming foundational. Ashwagandha follows a dose-response for cortisol reduction (usually 300-600mg), while longevity molecules like Urolithin A are optimized around the 500mg threshold. Pair this tool with our Workout Volume Calculator to synchronize your nutrition with your training intensity.
Frequently Asked Questions
Does Creatine cause hair loss?
Based on current peer-reviewed science, there is no credible evidence that creatine causes hair loss. The initial 2009 study often cited has never been replicated in humans. It is one of the safest supplements for long-term use.
What is the best time to take protein?
Total daily intake is more important than timing. However, consuming 0.4g/kg of protein within 2-3 hours of your workout ensures optimal muscle protein synthesis (the "Anabolic Window" is much wider than 30 minutes).
Can I take too much Caffeine?
Yes. The FDA recommends a maximum of 400mg per day for healthy adults. Our caffeine estimator will cap recommendations to prevent toxicity levels.
Why Citrulline over Arginine?
Citrulline is much more effectively absorbed and leads to higher blood levels of Arginine than taking Arginine itself. This is why it is the "Gold Standard" for pumps and nitric oxide production.
Do I need to cycle supplements?
Most performance supplements (Creatine, Beta-Alanine) do not need to be cycled. Caffeine should be cycled (1 week off every 4-8 weeks) to reset receptor sensitivity.
Is this calculator medical advice?
No. This is an educational fitness tool based on published sports nutrition meta-analyses. Always consult a physician before starting any new supplement regimen.
Is it safe to mix all these in one drink?
Many pre-workouts do this. However, separate dosing allows for individual dosage optimization based on our formulas. Mixing is generally safe if dosages are calculated correctly.
What is the ISSN?
The International Society of Sports Nutrition is the leading non-profit academic society dedicated to promoting the science and application of evidence-based sports nutrition.
How do I store my supplement data?
We support the privacy-first Web3 economy. We do not store your data on servers; it lives in your browser's local storage for your eyes only.
Practical Usage Examples
The Heavyweight Powerlifter
100kg male, Creatine Loading Phase.
Daily Dose: 30g (Split into 4x 7.5g doses). Duration: 7 Days. Status: Rapid Saturation.The Focus-Focused Student
60kg female, Caffeine Maintenance.
Daily Dose: 180mg (3mg/kg). Timing: 45 min before task. Status: Optimal Intensity.Step-by-Step Instructions
Step 1: Enter Body Weight. Biometric accuracy is key. Compounds like Creatine and Caffeine are strictly dose-dependent relative to your total mass. Use kg for high-precision standards.
Step 2: select Your Compound. Choose from foundational sports supplements like Citrulline Malate or advanced longevity markers like Urolithin A. Each uses a proprietary math-based formula.
Step 3: Choose Your Phase. Are you in a "Loading Phase" to rapidly saturate muscle stores, or "Maintenance" for long-term health? This toggle adjusts dosages by up to 500%.
Step 4: Review Timing Recommendations. Some supplements (Caffeine) are acute and need 30-60 minute pre-workout windows, while others (Creatine) simply need daily consistency.
Step 5: Follow the Split-Dose Guide. For high-dose protocols (e.g., Creatine Loading or Beta-Alanine), we provide a split-schedule to prevent gastric distress and "tingling" sensations.
Core Benefits
Body-Mass Specificity: Avoid generic "one-size-fits-all" dosing. Get a weight-based supplement estimator result tailored to your specific biometrics.
Saturation Projection: Understand exactly when your muscle carnosine (Beta-Alanine) or phosphocreatine levels will reach steady-state saturation.
ISSN-Aligned Authority: Our logic is mapped to the International Society of Sports Nutrition (ISSN) position stands on exercise and nutrition.
Privacy-First Utility: No cloud-tracking of your health data. All supplemental math occurs inside your browser's local execution layer.
Frequently Asked Questions
5g is the most common "convenient" dose (one teaspoon/scoop) and is safely above the minimum maintenance dose for 99% of people.
Vitamin D is a fat-soluble vitamin. While common, its dose depends on blood levels. We recommend a general 2000-4000 IU maintenance, but consult a doctor for a blood-verified dosage.