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What Supplements Should Beginners Take? Calculate Your Doses

Calculate your daily protein and creatine dose based on your body weight, goal and diet. ISSN science-backed: 1.8–2.2 g/kg protein for muscle gain + 3 g/day creatine monohydrate.

🗓️ Updated June 2026 Reviewed by Martín Rodríguez

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Reviewed by: Martín Rodríguez (editorial policy ) · Last reviewed: Jun 20, 2026

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How Much Creatine to Take by Body WeightHow much creatine should you take? Get your exact loading and maintenance dose by body weight (ISSN formula) plus a full g/day table for 50–110 kg. Free, instant.Creatine Loading and Maintenance ProtocolCalculate your creatine dosage for loading and maintenance phases based on body weight. Validated protocol dosing guide.How Much Protein Per Day? Daily Protein Intake CalculatorHow much protein do you need per day? Enter your weight and goal to get your grams/day. Active adults: 0.5–0.7 g/lb; muscle gain: 0.7–1.0 g/lb; cutting: ~0.8–1.1 g/lb. Free table included.Calculate your daily whey protein scoopsHow many whey scoops a day? Enter your weight, goal, diet protein, and scoop size to get your exact daily number. Based on ISSN 2017 protein guidelines.

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New to the gym and overwhelmed by the supplement aisle? Most beginners need far less than the marketing suggests. This calculator builds a sensible starter stack using the formulas from two International Society of Sports Nutrition (ISSN) Position Stands — one on protein (2017) and one on creatine (2017/2021) — to give you personalized daily doses based on your body weight, training goal, and diet.

The science is clear: for beginners, only creatine monohydrate and protein powder have strong (Category A) evidence for improving strength and muscle mass. Everything else — BCAAs, glutamina, fat burners, proprietary pre-workouts — has weaker evidence or none at all for healthy people who eat adequately.

Disclaimer: Results are for informational purposes only. This calculator does not replace advice from a physician, registered dietitian, or sports nutrition professional. If you have pre-existing medical conditions (kidney disease, liver disease, cardiovascular disease), consult your doctor before starting any supplementation.

When to use this calculator

Beginner focused on muscle gain — Martin, 22 y/o, 75 kg, muscle gain goal, omnivore diet, 4 days/week. Calculator output: protein 135–165 g/day, creatine maintenance 3 g/day (or loading phase 22.5 g/day × 5–7 days). Priority stack: creatine monohydrate + whey protein.
Person cutting fat while preserving muscle — Lucy, 28 y/o, 68 kg, definition goal, 4 days/week. Result: protein 109–122 g/day (1.6–1.8 g/kg) to preserve lean mass on a caloric deficit. Creatine maintenance: 3 g/day. No thermogenics needed — ISSN evidence for fat burners in beginners is weak.
Vegan beginner wanting to build muscle — Ramon, 26 y/o, 72 kg, vegan, muscle goal, 4 days/week. Calculator shows: protein 130–159 g/day, creatine 3 g/day (especially important: vegans have ~20% lower baseline muscle creatine stores), plus algae omega-3 (DHA/EPA) as an additional recommended supplement.
General health and maintenance — Victoria, 40 y/o, 75 kg, health goal, 3 days/week. Result: protein 90–105 g/day (1.2–1.4 g/kg), creatine 3 g/day. A minimal but evidence-backed stack for general health and preserving muscle mass with age.

ISSN Evidence-Based Beginner Stack: Supplements, Doses & Evidence Level

Supplement	Recommended Dose	Formula / Rule	ISSN Evidence Level	Who Needs It
Protein powder	1.2–2.2 g/kg/day (by goal)	BW(kg) × factor (see below)	Category A	Anyone not meeting daily protein target from food
— General health	1.2–1.4 g/kg/day	e.g. 70 kg → 84–98 g/day	Category A	General population
— Strength	1.6–2.0 g/kg/day	e.g. 70 kg → 112–140 g/day	Category A	Strength-focused trainees
— Definition / fat loss	1.6–1.8 g/kg/day	e.g. 70 kg → 112–126 g/day	Category A	Cutting / recomposition
— Muscle gain	1.8–2.2 g/kg/day	e.g. 70 kg → 126–154 g/day	Category A	Hypertrophy-focused trainees
Creatine monohydrate (maintenance)	0.03 g/kg/day (min. 3 g/day)	e.g. 70 kg → 3 g/day	Category A	All beginners training for strength or muscle
Creatine monohydrate (loading, optional)	0.3 g/kg/day × 5–7 days	e.g. 70 kg → 21 g/day	Category A	Those wanting faster muscle saturation
Caffeine (pre-workout)	3–6 mg/kg per session (max 400 mg)	e.g. 70 kg → 210–400 mg	Category A	Trainees ≥3 days/week; not recommended close to bedtime
Algae Omega-3 (DHA+EPA)	1–2 g/day combined DHA+EPA	Fixed dose	Moderate (EFSA)	Vegans / vegetarians only
BCAAs / Glutamine / Fat burners	Not recommended for beginners	—	Weak / insufficient evidence	Not needed if protein intake is adequate

Fuente: ISSN Position Stand: Protein and Exercise (2017) PMC5477153; ISSN Position Stand: Creatine Supplementation (2017) PMC5469049; ISSN Position Stand: Caffeine and Exercise Performance (2021); EFSA NDA Panel (2012). Category A = strong, multi-study evidence supporting efficacy and safety.

How it works

How It's Calculated

This calculator applies formulas from two official ISSN (International Society of Sports Nutrition) position stands.

1. Daily Protein

Formula: protein (g/day) = body weight (kg) × factor by goal

Goal	ISSN Factor (g/kg/day)
General health	1.2 – 1.4
Strength	1.6 – 2.0
Definition/fat loss	1.6 – 1.8
Muscle gain	1.8 – 2.2

Source: ISSN Position Stand: Protein and Exercise, 2017 (PMC5477153).

Reference table: daily protein for muscle gain

Body weight	Minimum protein	Maximum protein
50 kg (110 lb)	90 g/day	110 g/day
60 kg (132 lb)	108 g/day	132 g/day
70 kg (154 lb)	126 g/day	154 g/day
80 kg (176 lb)	144 g/day	176 g/day
90 kg (198 lb)	162 g/day	198 g/day
100 kg (220 lb)	180 g/day	220 g/day

2. Creatine Monohydrate

Maintenance: body_weight_kg × 0.03 g/day (minimum 3 g/day)

Loading phase (optional): body_weight_kg × 0.3 g/day for 5–7 days — achieves full muscle saturation faster but is not required.

Reference table: creatine dose

Body weight	Maintenance (daily)	Loading phase (5–7 days)
50 kg	3 g/day	15 g/day
60 kg	3 g/day	18 g/day
70 kg	3 g/day	21 g/day
80 kg	3 g/day	24 g/day
90 kg	3 g/day	27 g/day
100 kg	3 g/day	30 g/day

Note: the minimum maintenance dose is 3 g/day for all body weights up to ~100 kg.

Source: ISSN Position Stand: Creatine Supplementation, 2017/2021 (PMC5469049).

3. Caffeine Pre-workout (if training ≥3 days/week)

Formula: caffeine (mg) = body_weight_kg × 3 to body_weight_kg × 6 (absolute cap: 400 mg)

Source: ISSN Position Stand: Caffeine and Exercise Performance, 2021.

4. Algae Omega-3 (vegans/vegetarians)

1–2 g/day of combined DHA+EPA, because plant sources of omega-3 (ALA) have limited conversion to the biologically active DHA/EPA forms.

Source: EFSA NDA Panel, 2012.

Safety Notes

Creatine monohydrate is safe long-term in healthy adults (up to 30 g/day for 5 years — ISSN 2017).

People with kidney, liver, or cardiovascular disease must consult a physician before supplementing.

Under 18s: evidence base is more limited; consult a doctor or sports dietitian.

Purchase supplements from reputable retailers to ensure label accuracy and purity.

Editorial Review

Content reviewed by the Hacé Cuentas editorial team per our editorial policy and methodology. Reference values verified against the ISSN sources cited.

Example: 75 kg, muscle gain goal, omnivore, 4 days/week

Weight: 75 kg · Goal: hypertrophy → ISSN multiplier: 1.8–2.2 g/kg

Daily protein: 75 × 1.8 = 135 g (min) · 75 × 2.2 = 165 g (max) → range: 135–165 g/day

Creatine maintenance: 75 × 0.03 = 2.25 g → rounded to 3 g/day (ISSN minimum)

Creatine loading phase (optional): 75 × 0.3 = 22.5 g/day × 5–7 days for faster muscle saturation

Pre-workout caffeine (optional): 75 × 3 = 225 mg (min) · 75 × 6 = 450 mg → cap 400 mg → range: 225–400 mg

Protein: 135–165 g/day | Creatine maintenance: 3 g/day | Optional caffeine: 225–400 mg/session

Frequently asked questions

Which supplements actually have strong evidence for gym beginners?

The ISSN classifies supplements by evidence level. For beginners, only two hold Category A evidence (strong, backed by multiple controlled trials): creatine monohydrate and protein powder (whey or plant-based). BCAAs, glutamine, HMB and fat burners have weak or no evidence of benefit for healthy beginners with adequate diets.

How much protein do beginners need per day to build muscle?

According to the ISSN 2017 position stand, the optimal range for hypertrophy is 1.8–2.2 g per kg of body weight per day. For a 70 kg person that's 126–154 g/day. Spreading it across 3–4 meals is more efficient than 1–2 large servings. Going above 2.2 g/kg shows diminishing returns for most healthy beginners.

How is the creatine dose calculated?

The ISSN formula is: maintenance dose = body_weight_kg × 0.03 g/day (minimum 3 g). Optional loading phase: body_weight_kg × 0.3 g/day for 5–7 days. Example: 75 kg → 3 g/day maintenance. The loading phase saturates muscle stores faster but is not required — consistent daily dosing is what matters most, at any time of day.

Is creatine safe? Does it damage the kidneys?

Creatine monohydrate is one of the most studied supplements in sports science. The ISSN 2017 confirmed that up to 30 g/day for 5 years is safe in healthy individuals. The kidney-damage myth has been refuted in multiple controlled studies in healthy people. Minimal side effects reported: mild intracellular water retention and occasional GI discomfort if taken on an empty stomach. People with pre-existing kidney disease should consult a doctor.

How long before I see results from creatine and protein?

Creatine begins raising muscle stores within 2–4 weeks (maintenance dose) or 5–7 days (loading phase). Strength improvements can appear after 4–8 weeks. Protein doesn't 'grow muscle' directly — it provides the raw material; visible changes in body composition take 8–16 weeks of consistent training. Supplements are a marginal booster, not the foundation. Diet and training always dominate.

Are BCAAs worth buying if I already take whey protein?

No. Whey protein already contains ~5–6 g of BCAAs (leucine, isoleucine, valine) per scoop. The ISSN notes that extra BCAA supplementation only makes sense in narrow contexts: prolonged fasted training, very low-calorie diets, or high-volume elite athletes. For the vast majority of beginners, BCAAs are a waste of money.

When should I take each supplement?

Creatine: timing matters little — taking it close to your workout may have a slight edge per some studies, but consistency is what counts. Whey protein: ideally within 1–4 hours post-workout (the anabolic window is wider than once thought). Caffeine: 30–60 minutes pre-workout at 3–6 mg/kg body weight. Avoid supplements on a completely empty stomach if you experience GI discomfort.

Do vegans need different supplements?

Yes — vegans have specific nutritional gaps. Their baseline muscle creatine is ~20% lower than omnivores, making creatine supplementation especially valuable. Additional considerations: plant-based protein powder (pea + rice combo offers a more complete amino acid profile than either alone), algae omega-3 (DHA/EPA — plant ALA converts poorly), and vitamin B12 (supplement or fortified foods are essential).

Which supplements should beginners avoid?

Avoid or postpone: (1) Complex pre-workouts with proprietary blends and high stimulant doses — rapid tolerance, anxiety, sleep disruption; use coffee for caffeine instead. (2) Thermogenics/fat burners: weak efficacy evidence, some with cardiovascular effects. (3) Prohormones or hormonal supplements (DHEA, etc.): potential side effects, especially risky under 25 when the hormonal system is still maturing. (4) Supplements with 'proprietary formulas': if you don't know exactly what you're taking and at what dose, don't take it.

Should I start with one supplement at a time or several together?

One at a time, with 4–6 weeks between additions. This lets you identify any adverse effects, evaluate real benefit before adding the next item, and avoid unnecessary spending. Evidence-based order: (1) Optimize your diet first. (2) Creatine monohydrate. (3) Protein powder only if you genuinely can't hit your protein target through food. (4) Omega-3 if your diet is low in oily fish. Hold off on anything else until you have at least a year of consistent training.

Does protein powder cause weight gain or is it only for men getting huge?

Both are myths. No single food or supplement causes fat gain by itself — total caloric balance determines that. Whey protein contains roughly 100–120 kcal per scoop (25–30 g protein), similar to a glass of skim milk. Protein actually has the highest satiety and thermic effect of all macronutrients, which helps appetite control. And protein powder is equally useful for women targeting body recomposition, bone health, or muscle preservation — women don't accidentally get bulky from lifting and taking whey, because their testosterone levels are 10–20× lower than men's.

Do I need to see a doctor or dietitian before supplementing?

For protein and creatine in healthy adults, it's not mandatory but always advisable. A medical consultation is essential if: you have kidney, liver, or cardiovascular disease; you take regular medications; you're under 18; you're pregnant or breastfeeding; or you have a history of disordered eating. A registered sports dietitian is the right professional to design a personalized nutrition and supplementation plan.

Sources & references

Methodology & trust

Editorial

Calculadora de salud revisada por el equipo editorial de Hacé Cuentas, contrastada con ISSN Position Stand: Protein and Exercise (2017), según nuestra política editorial y metodología.

Updates

Última revisión: June 20, 2026. Los parámetros se verifican periódicamente con las fuentes citadas.

Privacy

Calculations run 100% in your browser. We do not store or transmit your data.

Limitations

Indicative results. For critical decisions, consult a professional.

📌 How to cite this calculator

Rodríguez, M. (2026). What Supplements Should Beginners Take? Calculate Your Doses. Hacé Cuentas. https://hacecuentas.com/suplementos-deportivos-stack-principiante

Contenido bajo licencia CC-BY 4.0 — reutilizable citando la fuente con enlace a Hacé Cuentas.

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