You can use your body's muscle mass and daily exercise volume to calculate your creatine intake:
uThe content of creatine in various foods
Food
Creatine content (g/kg)
Meat and fish
4.5
beef
4.0
chicken
3.0
cod
6.5
Herring
5.0
pork
4.5
salmon
4.0
turkey
none
cranberry
0.02
milk
0.1
Description of physical strength output level:
Level 1: Low-intensity training, 2-3 times a week, one hour each time.
Level 2: Moderate intensity training, 3-4 times a week, one hour each time.
Level 3: High-intensity training, 5-6 times a week, one hour each time.
uMaximum load capacity (in grams)
Body Weight
Physical output/creatine(g)
1
2
3
Under 155 lbs (under 70 kg)
12
14
16
156-175 lbs (71-80 kg)
13
15
17
176-199 lbs (81-90 kg)
14
16
18
200-255 lbs (90-100 kg)15
17
19
Over 255 lbs (over 100 kg)
16
18
20
uMaintenance requirements (in grams)
Body Weight
Physical output/creatine(g)
1
2
3
Under 155 lbs (under 70 kg)
4
6
8
156-175 lbs (71-80 kg)
5
7
9
176-199 lbs (81-90 kg)
6
8
10
200-255 lbs (90-100 kg)
7
9
11
Over 255 lbs (over 100 kg)
8
10
12