Depends what your goals are and why you want to use it. I have been using ECA an hour before working out for 15 years now for great workout intensity. I just take 12 mg's of E, a cup of coffee and half an aspirin. Now if you want to use it for bunring fat, thats another story...perhaps 12-25 mg of E and 150-200 mg of C 2-3 times a day. If you have never tried it before, start low and work up, as EC _can_ make you jittery. Females should usually take a lower dose than males due to dramatic bodyweight differences in most cases.