Discover your realistic "True Weight" based on your personal history, bone structure, and biological profile, not just a generic BMI chart.
Your Personal Profile
Enter your details to calculate your True Weight and Dukan phases.
Female
Male
Biological sex affects muscle mass calculations.
Metabolism changes with age.
Please enter a valid age (18-99).
Used for base BMI calculation.
Please enter a valid height.
Your starting point.
Please enter a valid weight.
Excluding pregnancy.
Your lowest maintained weight.
Small Frame
Medium Frame
Large Frame
Wrist circumference indicates frame size.
Each pregnancy impacts true weight.
Your Calculated True Weight
68.5 kg
This is your realistic, maintainable target.
Weight to Lose
11.5 kg
Current BMI
29.4
Target BMI
25.1
Your Dukan Roadmap
Phase
Duration
Expected Loss
Goal
Weight Loss Trajectory
What is Dukan Diet Calculate Your True Weight?
The phrase "dukan diet calculate your true weight" refers to a specialized calculation method designed to identify a person's realistic, maintainable weight (known as "Le Juste Poids") rather than a theoretical ideal based solely on BMI. Unlike standard medical charts that might suggest a weight that is impossible for you to maintain long-term, the True Weight calculation considers your personal history.
This calculation is the cornerstone of the Dukan method. It acts as the finish line for the weight loss phases. Attempting to go below your True Weight often leads to the "yo-yo effect," where weight is rapidly regained because the body fights to return to its natural equilibrium. This tool is essential for anyone starting the diet to ensure their goals are safe, achievable, and sustainable.
Common Misconception: Many people believe their goal should be the weight they were at age 18. However, the True Weight formula acknowledges that factors like age, pregnancies, and bone structure permanently alter the body's healthy baseline.
True Weight Formula and Mathematical Explanation
While the exact proprietary algorithm is complex, the logic behind how we dukan diet calculate your true weight involves a weighted average of several biological and historical factors. It starts with a standard BMI calculation and applies adjustments.
Variable
Meaning
Impact on Result
Base BMI
Standard healthy weight for height (approx BMI 22-22.5).
Starting baseline.
Age
Metabolic slowdown over time.
Increases True Weight slightly for every decade over 20.
Bone Structure
Wrist circumference/frame size.
Large frames allow for higher True Weight (+2-4%).
Pregnancies
Biological changes post-childbirth.
Adds allowance per child (approx 0.5kg – 1kg).
Weight History
Max and Min weights as an adult.
High historical weights pull the True Weight upward to ensure maintainability.
The formula ensures that if you have been overweight for a long time, your target is adjusted upwards to prevent metabolic shock and failure during the stabilization phase.
Practical Examples (Real-World Use Cases)
Example 1: The Post-Pregnancy Goal
Profile: Sarah, 35 years old, 165cm, currently 80kg. She has 2 children and a medium frame. Her lowest adult weight was 60kg, highest 85kg.
Calculation:
Theoretical Ideal (BMI 21.5): ~58.5kg.
Age Adjustment (+1.5kg): 60kg.
Pregnancy Adjustment (+2kg): 62kg.
History Adjustment (High max weight): Pulls target up to ~66kg.
Result: Sarah's True Weight is 66kg. Trying to reach 58kg would likely result in failure, whereas 66kg is sustainable.
Example 2: The Long-Term Heavy Male
Profile: John, 50 years old, 180cm, currently 110kg. Large bone structure. He has been over 100kg for 20 years.
Calculation:
Theoretical Ideal (BMI 22.5): ~73kg.
Age Adjustment (+3kg): 76kg.
Bone Structure (+5%): ~80kg.
History Adjustment: Significant pull upwards due to long-term obesity.
Result: John's True Weight is calculated at 88kg. This is a healthy weight for him, even if BMI charts suggest 73kg.
How to Use This True Weight Calculator
Enter Biological Details: Select gender and input accurate age and height. These form the foundation of the calculation.
Input Weight History: Be honest about your current weight, your highest weight ever (excluding pregnancy), and your lowest maintained adult weight. This data helps the algorithm understand your body's tendency.
Specify Frame & Family: Select your bone structure. If you can wrap your thumb and middle finger around your wrist and they overlap, you are small framed. If they touch, medium. If they don't meet, large.
Review the Roadmap: The calculator will generate the 4 phases. Pay attention to the "Cruise Phase" duration, as this is how long you will be actively dieting.
Save Your Results: Use the "Copy Results" button to save your plan.
Key Factors That Affect True Weight Results
When you dukan diet calculate your true weight, six specific factors heavily influence the outcome:
Gender: Men generally have more muscle mass and heavier bone density, leading to a higher True Weight per cm of height compared to women.
Heredity: While not a direct input in simple calculators, family history of obesity implies a genetic predisposition that may require a slightly higher, more forgiving True Weight target.
Dieting History: Frequent "yo-yo" dieting damages metabolism. The more diets you have done in the past, the more conservative (higher) your True Weight should be to prevent immediate regain.
Age: As we age, muscle mass decreases and hormonal profiles change. It is biologically normal and healthy to weigh slightly more at 50 than at 20.
Bone Structure: A person with a heavy skeletal frame cannot physically weigh as little as someone with a light frame without losing essential tissue.
Pregnancies: Each pregnancy changes the body's set point. The True Weight calculation respects this biological investment.
Frequently Asked Questions (FAQ)
Why is my True Weight higher than my BMI ideal weight?
Your True Weight considers your history and sustainability. A theoretical BMI ideal doesn't account for age, bone structure, or metabolic damage from past dieting. True Weight is the weight you can keep off, not just the weight you can reach.
Can I change my True Weight goal?
It is not recommended. Trying to go below your calculated True Weight triggers the body's starvation defense mechanisms, making stabilization nearly impossible.
How accurate is this calculator?
This tool provides a high-accuracy estimation based on the core principles of the Dukan method. However, individual metabolic variations always exist.
Does the calculator account for muscle mass?
Indirectly through gender and bone structure. If you are a bodybuilder with very high muscle mass, BMI-based calculations (even advanced ones) may not apply to you.
What if I have had more than 5 pregnancies?
The impact on weight usually plateaus after the 3rd or 4th child. The calculator accounts for this diminishing return in weight gain allowance.
How long will the Attack Phase last?
The calculator determines this based on total weight to lose. It typically ranges from 2 to 7 days. Never exceed 7 days without medical supervision.
What is the Consolidation Phase?
This is a critical transition phase calculated as 10 days for every 1kg lost. It prevents the "rebound" effect.
Is this calculator suitable for teenagers?
No. Adolescents are still growing and have different nutritional needs. This tool is designed for adults over 18.
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