As an approximate guide:
Protein --> 1.5-2g per kg bodyweight
Carbohydrate --> 3-4g per kg bodyweight
Creatine 0.3g per kg bodyweight for loading phase (first 3-5 days)
Creatine 0.1g per kg bodyweight for maintenance phase for the rest of the month (30 day course)
NOTE: The totals include food and maltadextrin combined, NOT from supplements alone. Supplements should be used to 'top up' the diet should you not meet requirements via foodstuffs alone.