Beta‑Alanine Dosage Calculator
Optimize your beta‑alanine intake based on body weight, fitness goals, and paresthesia sensitivity. Get personalized daily dose, serving split, and loading recommendations.
Step 1: Personal Information
Why it matters
Beta‑alanine dosing is often weight‑dependent. Higher training frequency and specific goals (endurance vs strength) slightly increase daily needs.
Step 2: Supplement Preferences
About paresthesia
Beta‑alanine can cause a harmless tingling. Splitting doses or using sustained‑release minimises it. Our calculator adjusts serving size accordingly.
Your Beta‑Alanine Protocol
Recommended daily dose
Dosage by Goal (for 70 kg)
| Goal | Daily Dose (g) | Servings | Paresthesia |
|---|
Daily dose comparison by goal
How it’s calculated
Base: 0.05 g/kg + goal factor (endurance +20%, strength +10%, general 0) + training frequency adjustment. Serving size limited by paresthesia tolerance (0.8‑1.6 g/dose). Loading may increase first‑week dose.
Personalized Nutrition Guidance
Speak with a certified sports nutritionist to fine‑tune your beta‑alanine cycle and overall supplement stack.
Consult an Expert