Dose calculator
Pick the supplements you take and enter your weight. For each one you get the dose studies use, the same figure every verdict on this site is judged against, worked out for your weight where studies dose by bodyweight. These are research doses for healthy adults, not personal advice.
Your weight and supplements
Worked out in your browser: your weight isn't sent or stored anywhere.
Research doses at your weight
Tick one or more supplements to see the research doses.
Enter a bodyweight between 30 and 250 kg (66 and 550 lb).
Beta-alanine
Evidence: StrongSame at any weight
3.2–6.4 g a day, every day
Studies use 3.2–6.4 g a day, every day. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
It builds up through daily use over weeks; a lower daily amount still builds up, just more slowly.
Where the dose comes from · Beta-alanine supplements checked
Caffeine
Evidence: StrongChanges with your weight (75 kg)
225–450 mg in one dose
Studies use 3–6 mg per kg in one dose, so the amount above is for your weight.
The top of that range is over the 400 mg a day the FDA cites for most adults, counting all caffeine.
Creatine
Evidence: StrongSame at any weight
3–5 g a day, every day
Studies use 3–5 g a day, every day. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
It builds up through daily use over weeks; a lower daily amount still builds up, just more slowly.
Essential amino acids (EAA)
Evidence: StrongSame at any weight
10–12 g in one dose
Studies use 10–12 g in one dose. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
Sodium bicarbonate
Evidence: StrongChanges with your weight (75 kg)
15–22.5 g in one dose
Studies use 0.2–0.3 g per kg in one dose, so the amount above is for your weight.
Ashwagandha (KSM-66)
Evidence: ModerateSame at any weight
500–600 mg a day, every day
Studies use 500–600 mg a day, every day. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
Where the dose comes from · KSM-66 ashwagandha supplements checked
Betaine
Evidence: ModerateSame at any weight
2.5 g a day, every day
Studies use 2.5 g a day, every day. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
It builds up through daily use over weeks; a lower daily amount still builds up, just more slowly.
HMB
Evidence: ModerateChanges with your weight (75 kg)
2.85 g a day, every day
Studies use 38 mg per kg a day, every day, so the amount above is for your weight.
It builds up through daily use over weeks; a lower daily amount still builds up, just more slowly.
Leucine (BCAA)
Evidence: ModerateSame at any weight
2–3 g in one dose
Studies use 2–3 g in one dose. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
Magnesium
Evidence: ModerateSame at any weight
300–350 mg a day, every day
Studies use 300–350 mg a day, every day. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
Nitrate (beetroot)
Evidence: ModerateSame at any weight
310–560 mg in one dose
Studies use 310–560 mg in one dose. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
Where the dose comes from · Beetroot (nitrate) supplements checked
Omega-3 (EPA + DHA)
Evidence: ModerateSame at any weight
1–6 g a day, every day
Studies use 1000–6000 mg a day, every day. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
It builds up through daily use over weeks; a lower daily amount still builds up, just more slowly.
Taurine
Evidence: ModerateSame at any weight
1–6 g in one dose
Studies use 1–6 g in one dose. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
Vitamin C
Evidence: ModerateSame at any weight
200 mg–1 g a day, every day
Studies use 200–1000 mg a day, every day. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
Alpha-GPC
Evidence: WeakSame at any weight
250–600 mg a day, every day
Studies use 250–600 mg a day, every day. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
ATP (Adenosine 5'-Triphosphate)
Evidence: WeakSame at any weight
400 mg in one dose
Studies use 400 mg in one dose. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
Citrulline
Evidence: WeakSame at any weight
4–5.33 g in one dose
Studies use 4–5.33 g in one dose. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
L-arginine
Evidence: WeakChanges with your weight (75 kg)
11.3 g in one dose
Studies use 0.15 g per kg in one dose, so the amount above is for your weight.
L-Carnitine L-Tartrate
Evidence: WeakSame at any weight
3 g a day, every day
Studies use 3 g a day, every day. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
L-theanine
Evidence: WeakSame at any weight
100–200 mg in one dose
Studies use 100–200 mg in one dose. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
Nitrosigine (arginine silicate)
Evidence: WeakSame at any weight
1.5 g in one dose
Studies use 1.5 g in one dose. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
Rhodiola rosea (3% rosavins, 1% salidroside)
Evidence: WeakSame at any weight
200 mg in one dose
Studies use 200 mg in one dose. The studies we cite give this as a fixed amount, not per kg of bodyweight, so your weight doesn't change it.
Where the dose comes from · Rhodiola rosea supplements checked
How it works
Four of these are dosed by bodyweight in the research: caffeine, HMB, L-arginine and sodium bicarbonate. For them the calculator multiplies the per-kg dose by your weight. The rest are fixed amounts in the studies we cite, so your weight doesn't change them. Every figure comes from the methodology (1.11), with its source on the ingredient's guide page.
Evidence grades say how strong the research behind each dose is: strong, moderate or weak. A weak grade means few or mixed studies, not a smaller dose.
If you're pregnant, under 18 or have a heart condition, talk to a doctor before using stimulants. Adding up caffeine from coffee and other drinks? Use the caffeine calculator.