Approximately 14.6 mmol of creatinine (creatine’s urinary metabolite) is lost on a daily basis in the average 70 kg healthy young man who has a creatine storage capacity of around 120 g.[1] This represents a daily creatine loss rate of 1.6%–1.7% (around 2 g),[2][3] and is the amount of creatine that has to be obtained from the diet or in supplemental form on a daily basis in order to maintain sufficient creatine levels. This value is usually around 20% lower in women and 45% lower in older adults due to lower levels of lean mass in these populations,[1][4] and higher in individuals with higher than normal levels of lean mass.[1]
How much creatine do I need?
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•Last Updated: May 16, 2025
An average young man without health conditions requires approximately 2 grams of creatine daily to maintain sufficient levels because this is the amount lost through urine. This requirement is typically lower for women and older adults due to lower lean mass, but it may be higher for those with increased lean mass.