Discover your realistic weight goal and personalized phase timeline
Female
Male
Age influences metabolic resistance.
Please enter a valid age (18-100).
Used to calculate base BMI reference.
Please enter a valid height.
Please enter a valid weight.
Excluding pregnancy.
Small Frame
Medium Frame
Large Frame
Wrist circumference indicates frame size.
Your Estimated True Weight
62.5 kg
Calculated based on gender, age, height, and weight history.
Weight to Lose17.5 kg
Target BMI22.9
Estimated Duration20 Weeks
Projected weight loss trajectory through Dukan phases.
Phase
Duration
Goal
Breakdown of the 4 Dukan Diet phases based on your True Weight.
What is Dukan Calculate True Weight?
The concept of "True Weight" is the cornerstone of the Dukan Diet methodology. Unlike standard BMI calculators that provide a generic range for everyone of a certain height, the dukan calculate true weight process identifies a realistic weight goal that your body can maintain without constant struggle.
This calculation takes into account your personal history, including your maximum and minimum past weights, your age, gender, bone structure, and for women, the number of pregnancies. It acknowledges that a person who has been overweight for a long time or has a history of "yo-yo" dieting may have a slightly higher healthy weight than someone who has never struggled with weight.
Common misconceptions include thinking True Weight is simply your "dream weight" or the weight you were at age 18. Instead, it is a medically and physiologically sustainable target designed to prevent the rebound effect often seen in rapid weight loss programs.
True Weight Formula and Mathematical Explanation
While the exact proprietary algorithm is complex, the dukan calculate true weight logic relies on a base ideal weight modified by specific biological factors. Below is the breakdown of the variables used in our estimation:
Variable
Meaning
Impact on Result
Typical Range
Base BMI
Ideal Body Mass Index
Starting point (21-23)
18.5 – 25.0
Age Factor
Metabolic slowdown
Increases target weight
+0.1kg per year > 25
Bone Structure
Skeletal mass
Adjusts range ±5%
Small, Medium, Large
Max Weight
Adipose memory
Increases target slightly
Historical High
Pregnancies
Biological changes
+1kg per child (approx)
0 – 10+
The formula generally starts with a standard ideal weight (like the Lorentz or Devine formula) and adds "allowances" for life history. For example, if your maximum weight was significantly high, your body resists dropping too low, so the True Weight is adjusted upward to ensure you can actually stabilize there.
Practical Examples (Real-World Use Cases)
Example 1: The Post-Pregnancy Weight Loss
Profile: Sarah, 35 years old, Female, 165cm, Medium frame. History: Current weight 80kg, Max weight 85kg, 2 pregnancies. Calculation: A standard BMI chart might suggest 58kg. However, the dukan calculate true weight method accounts for her age (+1kg allowance) and pregnancies (+2kg allowance) and weight history. Result: Her True Weight might be calculated around 64kg. This is higher than the "ideal" chart but is a weight she can maintain long-term without starvation.
Example 2: The Long-Term Heavy Male
Profile: John, 50 years old, Male, 180cm, Large frame. History: Current weight 110kg, Max weight 115kg. Calculation: Standard ideal weight is roughly 75kg. Given John's large bone structure (+5%) and age (+2.5kg allowance), plus the metabolic memory of being 115kg. Result: His True Weight is likely around 82-85kg. Aiming for 75kg would likely result in failure and regain, whereas 84kg is a sustainable "True Weight".
How to Use This Dukan Calculate True Weight Calculator
Enter Personal Details: Select your gender and enter your current age. Age is a critical factor as metabolism slows over time.
Input Measurements: Enter your height and current weight accurately in metric units (cm and kg).
Provide History: Input the highest weight you have ever reached (excluding pregnancy for women). This helps calculate your body's "weight memory."
Select Bone Structure: Choose Small, Medium, or Large. If you can overlap your thumb and middle finger around your wrist easily, you are likely Small; if they just touch, Medium; if they don't touch, Large.
Review Results: The calculator will display your True Weight, the amount to lose, and a breakdown of the 4 phases (Attack, Cruise, Consolidation, Stabilization).
Key Factors That Affect True Weight Results
When you dukan calculate true weight, several physiological and environmental factors influence the final number:
Gender: Men generally have more muscle mass and a higher metabolic rate, allowing for a slightly higher BMI at "ideal" levels compared to women.
Age: As we age, muscle mass decreases and hormonal balances shift. It is natural and healthy to weigh slightly more at 50 than at 20. Fighting this natural progression often leads to frustration.
Bone Structure: A person with a large skeletal frame naturally weighs more than someone with a delicate frame, even at the same body fat percentage. Ignoring this leads to unrealistic goals.
Weight History: If you have been overweight for a decade, your body has established a "set point." Your True Weight will be higher than someone who gained weight only recently.
Pregnancies: Each pregnancy changes a woman's body composition and hormonal baseline. The Dukan method typically allows for roughly 1kg of retained weight per child as "normal."
Dieting History: Frequent "yo-yo" dieting makes weight loss harder. The more diets you have tried, the more resistant your body becomes, potentially raising your True Weight.
Frequently Asked Questions (FAQ)
1. Can my True Weight be higher than my "Ideal Weight"?
Yes. "Ideal Weight" is often a statistical average from insurance tables. True Weight is a personalized goal that considers your history. It is often higher but more sustainable.
2. How accurate is this calculator?
This tool provides a close estimation based on the principles of the Dukan method. However, individual metabolic rates vary.
3. What if I want to weigh less than my True Weight?
Dr. Dukan advises against this. Going below your True Weight triggers biological resistance, increasing the likelihood of regaining the weight (and often more) quickly.
4. Does the calculator account for muscle mass?
Indirectly through gender and bone structure. If you are a bodybuilder, BMI-based calculations (including this one) may not be accurate for you.
5. How long will it take to reach my True Weight?
The calculator estimates this based on the Cruise phase average of 1kg (2.2lbs) loss per week. Actual speed depends on adherence and individual metabolism.
6. Why does the calculator ask for pregnancies?
Pregnancy causes structural and hormonal changes. The Dukan method validates that retaining a small amount of weight per pregnancy is natural and healthy.
7. What is the "Attack Phase"?
It is the first phase of the diet, consisting of pure protein, designed to jumpstart weight loss. The duration depends on how much weight you need to lose.
8. Is True Weight the same as BMI 25?
No. A BMI of 25 is the medical threshold for "overweight." Your True Weight might correspond to a BMI of 23, 24, or even 26 depending on your age and bone structure.