Quick answer: divide the pack weight by your daily serving. At 3 g a day, a 100 g pack lasts about 33 days, and a 250 g pack about 83 days. A 122 g flavoured creatine pack is usually labelled for about 33 servings, because each scoop includes flavour as well as creatine. At 5 g a day, every pack lasts roughly 40% fewer days.
The simple formula
Days = pack weight (g) ÷ serving size (g)
For flavoured creatine, use the scoop weight printed on the label, not just the creatine amount, because the scoop also contains flavour and sweetener.
How long each pack lasts
| Pack | At 3 g/day | At 5 g/day |
|---|---|---|
| 100 g unflavoured | about 33 days | about 20 days |
| 122 g flavoured* | about 33 servings (as labelled) | fewer; check scoop weight |
| 250 g unflavoured | about 83 days | about 50 days |
| 300 g unflavoured | about 100 days | about 60 days |
| 500 g unflavoured | about 166 days | about 100 days |
*Flavoured packs: the scoop is heavier than the creatine it contains. Always follow the serving size on your pack.
What if you do a loading phase?
Some people "load" with about 20 g a day (split into 4 doses) for 5–7 days, then drop to 3–5 g a day. Loading uses 100–140 g in the first week alone, so:
- A 100 g pack would be finished in about 5 days of loading.
- A 250 g pack would last about 1 week of loading plus around 35–40 more days at 3 g.
Loading is optional. Taking 3–5 g daily reaches similar muscle creatine levels in about 3–4 weeks, without the extra cost or stomach upset some people get. More on doses: How much creatine per day.
3 g or 5 g: which daily amount?
- 3 g/day is a common maintenance dose for most adults and what many labels use.
- 5 g/day is often used by heavier or very muscular athletes.
- Splitting the dose is not necessary. What matters most is taking it every day, including rest days.
Missed a day? Just continue the next day. See missed a day of creatine.
Which pack size gives better value?
Work out cost per daily serving: price ÷ number of servings. Bigger packs usually cost less per serving, but only buy a size you will finish well before its expiry date and can store dry. Creatine absorbs moisture in humid weather, so keep the lid tightly closed and use a dry scoop.
Not sure which form to buy? Read flavoured vs unflavoured creatine and micronised vs regular monohydrate.
Denzour creatine packs at a glance
- Creatine Monohydrate 250 g: 83 servings of 3 g, unflavoured.
- Micronised Creatine 100 g: 33 servings of 3 g, unflavoured.
- Flavoured Micronised Creatine 122 g: 33 servings, in Fruit Punch and Tropical Tango.
See all options in our creatine collection.
FAQs
How many days does 100 g creatine last?
About 33 days at 3 g a day, or about 20 days at 5 g a day.
How many servings are in 250 g of creatine?
About 83 servings of 3 g, or 50 servings of 5 g.
How long does 122 g flavoured creatine last?
Follow the labelled serving count. Many 122 g flavoured packs provide about 33 servings, so around a month of daily use.
Should I stop creatine between packs?
There is no need to cycle off for most healthy adults. If you stop, muscle creatine stores slowly return to baseline over a few weeks.
This article is for general information only and is not medical advice. If you have kidney problems, another medical condition, are pregnant or take medication, speak to a doctor before using creatine.
