Dukan True Weight Calculator
Calculate your ideal Dukan weight based on your height and gender, and understand the principles behind this popular diet method.
Dukan True Weight Calculator
Enter your height in centimeters (cm).
Male
Female
Select your gender for calculation.
Normal
Small
Large
Estimate your bone structure.
Your Dukan True Weight Results
Ideal Dukan Weight: — kg
Weight Range: — kg
Height Adjustment: — kg
Bone Structure Adjustment: — kg
— kg
Your primary target is your Ideal Dukan Weight.
Formula Used: The Dukan True Weight is calculated based on height, gender, and bone structure. For men, it starts with 53.1 kg for the first 1.52 m (5 ft) of height, adding 3.7 kg for every extra 0.0254 m (1 inch). For women, it starts with 45.3 kg for the first 1.52 m, adding 2.3 kg for every extra 0.0254 m. Adjustments are then made for bone structure: small bones deduct 2-3 kg, large bones add 2-3 kg. The "Weight Range" typically spans +/- 5% of the ideal weight.
What is Dukan True Weight?
The concept of "Dukan True Weight" is central to the Dukan Diet, a popular weight-loss program developed by French nutritionist Dr. Pierre Dukan. It's not just about achieving a lower number on the scale; it's about finding your genetically determined ideal weight – the weight your body is naturally meant to be at, provided you maintain a healthy lifestyle. This true weight is considered the most stable and easiest to maintain long-term, minimizing the yo-yo effect often associated with dieting.
Who Should Use It: Anyone following or considering the Dukan Diet should understand their true weight. It serves as a motivational target and a guideline for weight loss. It's particularly useful for individuals who have struggled with chronic dieting, find it hard to maintain weight loss, or want a scientifically-backed approach to reach a sustainable healthy weight. It's also beneficial for those who want to understand their body's natural predisposition for weight.
Common Misconceptions: A common misconception is that the Dukan True Weight is the same as the "ideal weight" calculated by generic BMI charts. While related to height, the Dukan method incorporates gender and bone structure more explicitly, aiming for a more personalized and physiologically accurate target. Another misconception is that it's a rigid number; in reality, the Dukan method acknowledges a healthy weight range around this true weight. Finally, some believe it's solely about reaching this number, forgetting that the Dukan Diet's true success lies in the *maintenance* phase, which this target weight facilitates.
Dukan True Weight Formula and Mathematical Explanation
The Dukan True Weight calculation is a multi-step process designed to be personalized based on fundamental physiological characteristics. The core formula is derived from Dr. Dukan's research, taking into account height, gender, and bone structure.
Core Calculation by Height and Gender
The initial calculation depends on the reference height of 1.52 meters (approximately 5 feet).
- For Men: The baseline weight is 53.1 kg for the first 1.52 m. For every additional 0.0254 meters (1 inch) above 1.52 m, 3.7 kg is added.
- For Women: The baseline weight is 45.3 kg for the first 1.52 m. For every additional 0.0254 meters (1 inch) above 1.52 m, 2.3 kg is added.
Bone Structure Adjustment
After calculating the height-adjusted weight, an adjustment is made for bone structure:
- Small Bone Structure: Subtract 2 to 3 kg from the calculated weight.
- Normal Bone Structure: No adjustment is made.
- Large Bone Structure: Add 2 to 3 kg to the calculated weight.
Weight Range
The Dukan method also defines a healthy and stable weight range, typically calculated as +/- 5% of the final calculated Dukan True Weight. This range acknowledges natural fluctuations and the fact that maintaining an exact single number can be challenging.
Variables Table:
| Variable | Meaning | Unit | Typical Range |
|---|---|---|---|
| Height | Individual's standing height | cm (or meters for formula) | 140 cm – 200+ cm |
| Gender | Biological sex of the individual | Categorical (Male/Female) | Male, Female |
| Bone Structure | Estimation of bone mass (frame size) | Categorical (Small, Normal, Large) | Small, Normal, Large |
| Baseline Weight (Male) | Starting weight for men at 1.52m | kg | Fixed at 53.1 kg |
| Baseline Weight (Female) | Starting weight for women at 1.52m | kg | Fixed at 45.3 kg |
| Height Increment (Male) | Weight added per inch above 5ft for men | kg | Fixed at 3.7 kg / inch |
| Height Increment (Female) | Weight added per inch above 5ft for women | kg | Fixed at 2.3 kg / inch |
| Bone Adjustment | Weight adjustment for bone frame size | kg | -3 kg to +3 kg |
| Dukan True Weight | Personalized ideal weight target | kg | Varies significantly with height/gender |
| Weight Range | Acceptable fluctuation around true weight | kg | +/- 5% of Dukan True Weight |
Practical Examples (Real-World Use Cases)
Let's look at how the Dukan True Weight calculator works with different individuals:
Example 1: A Woman aiming for a healthy weight
Scenario: Sarah is a 30-year-old woman who is 165 cm tall. She believes she has a normal bone structure.
Inputs:
- Height: 165 cm
- Gender: Female
- Bone Structure: Normal
Calculation Steps (Simplified):
- Convert height to inches above 5ft (1.52m = 60 inches): 165 cm is approx 65 inches. Difference = 5 inches.
- Base weight for women at 5ft: 45.3 kg.
- Height adjustment: 5 inches * 2.3 kg/inch = 11.5 kg.
- Calculated weight: 45.3 kg + 11.5 kg = 56.8 kg.
- Bone structure adjustment: Normal = 0 kg.
- Dukan True Weight: 56.8 kg.
- Weight Range (approx +/- 5%): 56.8 kg +/- 2.84 kg, so ~54.0 kg to 59.6 kg.
Interpretation: Sarah's target Dukan True Weight is 56.8 kg. This means her goal on the Dukan Diet would be to reach this weight, understanding that maintaining a weight within the 54.0 kg to 59.6 kg range is also considered healthy and sustainable.
Example 2: A Man with a larger frame
Scenario: David is a 45-year-old man who is 188 cm tall. He has a large bone structure.
Inputs:
- Height: 188 cm
- Gender: Male
- Bone Structure: Large
Calculation Steps (Simplified):
- Convert height to inches above 5ft (1.52m = 60 inches): 188 cm is approx 74 inches. Difference = 14 inches.
- Base weight for men at 5ft: 53.1 kg.
- Height adjustment: 14 inches * 3.7 kg/inch = 51.8 kg.
- Calculated weight: 53.1 kg + 51.8 kg = 104.9 kg.
- Bone structure adjustment: Large = +3 kg.
- Dukan True Weight: 104.9 kg + 3 kg = 107.9 kg.
- Weight Range (approx +/- 5%): 107.9 kg +/- 5.4 kg, so ~102.5 kg to 113.3 kg.
Interpretation: David's Dukan True Weight target is 107.9 kg. His goal is to reach this weight and maintain it within the range of approximately 102.5 kg to 113.3 kg. This calculation shows how a taller individual with a larger frame will have a higher, yet appropriate, target weight.
How to Use This Dukan True Weight Calculator
Our Dukan True Weight Calculator is designed for simplicity and accuracy, helping you quickly determine your target weight according to Dr. Dukan's principles. Follow these easy steps:
- Enter Your Height: Input your height in centimeters (cm) into the 'Height' field. For example, if you are 5 feet 5 inches tall, you would enter 165.
- Select Your Gender: Choose either 'Male' or 'Female' from the dropdown menu. This is crucial as the base weight and increments differ between genders.
- Specify Your Bone Structure: Select 'Small', 'Normal', or 'Large' to indicate your bone frame size. This is an estimation; if unsure, 'Normal' is often a safe choice, but consider if your wrists/ankles appear notably delicate (small) or robust (large).
- Click 'Calculate True Weight': Once all fields are populated, press the button. The calculator will instantly display your results.
How to Read Results:
- Ideal Dukan Weight: This is your primary target weight, calculated based on your inputs.
- Weight Range: This shows the +/- 5% range around your ideal weight, representing a healthy and sustainable zone.
- Height Adjustment & Bone Structure Adjustment: These values show the specific amounts added or subtracted during the calculation process.
- Primary Highlighted Result: The largest, most prominent number is your specific Dukan True Weight goal.
Decision-Making Guidance:
Your calculated Dukan True Weight is your guiding star for weight loss within the Dukan Diet framework. Use it to set realistic goals. If your current weight is significantly above this target, focus on progressing through the diet's initial phases (Attack, Cruise). If you are close to your target weight, concentrate on the Cruise and Consolidation phases. Remember that this tool provides a target; the Dukan Diet provides the path.
Key Factors That Affect Dukan True Weight Results
While the Dukan True Weight calculator provides a specific number, it's important to understand the underlying factors and how they influence the outcome. These factors ensure the calculation is personalized and physiologically relevant:
- Height: This is the most significant factor. Taller individuals naturally require more mass to maintain proportion and function, leading to higher baseline weights and greater increments for every inch above the standard 5ft reference. The formula is meticulously designed around height.
- Gender: Biological differences in body composition, muscle mass, and bone density mean men and women have different reference points. The Dukan formula assigns a lower baseline weight and a smaller per-inch increment for women compared to men, reflecting these physiological distinctions. This ensures the target aligns with typical healthy body compositions for each gender.
- Bone Structure (Frame Size): This factor accounts for the inherent skeletal mass of an individual. People with larger frames naturally weigh more due to denser, thicker bones and potentially broader joints. The +/- adjustment for bone structure refines the ideal weight to better match an individual's natural build, moving beyond a one-size-fits-all approach based solely on height.
- Genetics: While not a direct input, your genetic predisposition plays a role in your natural body type and where your true weight lies. The Dukan formula aims to uncover this genetically determined set point. Your body might naturally feel "right" at a weight slightly different from the calculated true weight, especially if lifestyle factors have previously influenced your weight.
- Muscle Mass: Although not directly calculated, muscle density influences body composition. A person with significantly higher muscle mass might appear heavier but be leaner than someone with less muscle at the same weight. The Dukan True Weight is often considered achievable with a healthy, proportionate amount of muscle, not extreme bulk or significant muscle loss.
- Age: While the formula itself doesn't directly include age, age can influence body composition (e.g., potential decrease in muscle mass or bone density with age). The Dukan True Weight is often seen as a goal achievable at various ages, but the ability to reach and maintain it might be affected by age-related physiological changes. Maintaining physical activity becomes crucial with age.
- Body Fat Percentage: The Dukan True Weight aims for a healthy body fat percentage. It's not just about total weight, but about the composition of that weight. Achieving the true weight often implies reaching a desirable ratio of lean mass to fat mass.
Frequently Asked Questions (FAQ)
Q: Is the Dukan True Weight the same as a healthy BMI?
A: Not exactly. While both relate weight to height, BMI is a broader measure and doesn't account for factors like muscle mass or bone structure as granularly. The Dukan True Weight is more personalized to the individual's frame and gender, aiming for a weight that is naturally sustainable for *that* specific body type within the Dukan Diet's philosophy.
A: Not exactly. While both relate weight to height, BMI is a broader measure and doesn't account for factors like muscle mass or bone structure as granularly. The Dukan True Weight is more personalized to the individual's frame and gender, aiming for a weight that is naturally sustainable for *that* specific body type within the Dukan Diet's philosophy.
Q: What if I don't know my bone structure?
A: If you're unsure about your bone structure, select 'Normal' as the default. You can also try estimating by looking at your wrist circumference or the size of your joints. If they appear delicate, it might be 'small'; if they seem large or prominent, it could be 'large'. However, the 'Normal' setting is a good starting point.
A: If you're unsure about your bone structure, select 'Normal' as the default. You can also try estimating by looking at your wrist circumference or the size of your joints. If they appear delicate, it might be 'small'; if they seem large or prominent, it could be 'large'. However, the 'Normal' setting is a good starting point.
Q: Can I use this calculator if I'm pregnant or breastfeeding?
A: This calculator is designed for general weight management and is not suitable for pregnant or breastfeeding individuals. Consult with a healthcare professional for weight management advice during these specific life stages.
A: This calculator is designed for general weight management and is not suitable for pregnant or breastfeeding individuals. Consult with a healthcare professional for weight management advice during these specific life stages.
Q: How quickly should I aim to reach my Dukan True Weight?
A: The Dukan Diet emphasizes steady, sustainable weight loss. The speed of reaching your true weight depends on the initial weight loss phases and your adherence to the diet. Focus on consistent progress rather than rapid achievement.
A: The Dukan Diet emphasizes steady, sustainable weight loss. The speed of reaching your true weight depends on the initial weight loss phases and your adherence to the diet. Focus on consistent progress rather than rapid achievement.
Q: What happens after I reach my Dukan True Weight?
A: Reaching your Dukan True Weight signifies the end of the weight loss phase. You then move to the Consolidation phase, designed to prevent weight regain by gradually reintroducing other foods while maintaining a healthy balance. The final phase is Stabilization, where you aim to maintain your weight long-term, potentially by incorporating the "pure protein Thursday" rule.
A: Reaching your Dukan True Weight signifies the end of the weight loss phase. You then move to the Consolidation phase, designed to prevent weight regain by gradually reintroducing other foods while maintaining a healthy balance. The final phase is Stabilization, where you aim to maintain your weight long-term, potentially by incorporating the "pure protein Thursday" rule.
Q: Does muscle mass affect my Dukan True Weight calculation?
A: The calculation itself doesn't directly use muscle mass. However, the Dukan True Weight is considered the weight achievable with a healthy, balanced body composition. If you have significant muscle mass, you might find your weight is stable within the calculated range even if body fat is low. The goal is healthy weight, not necessarily a specific muscle-to-fat ratio dictated solely by the calculator.
A: The calculation itself doesn't directly use muscle mass. However, the Dukan True Weight is considered the weight achievable with a healthy, balanced body composition. If you have significant muscle mass, you might find your weight is stable within the calculated range even if body fat is low. The goal is healthy weight, not necessarily a specific muscle-to-fat ratio dictated solely by the calculator.
Q: Can the Dukan True Weight change over time?
A: While your genetically determined true weight is considered stable, significant lifestyle changes, health conditions, or aging can potentially influence your body's natural set point. However, for practical purposes within the Dukan Diet, the calculated true weight is considered your long-term goal.
A: While your genetically determined true weight is considered stable, significant lifestyle changes, health conditions, or aging can potentially influence your body's natural set point. However, for practical purposes within the Dukan Diet, the calculated true weight is considered your long-term goal.
Q: What is the "weight range" mentioned?
A: The weight range is typically set at +/- 5% of your calculated Dukan True Weight. This acknowledges that natural body weight can fluctuate slightly day-to-day due to water retention, hormonal changes, etc. Maintaining your weight within this range is considered successful stabilization on the Dukan Diet.
A: The weight range is typically set at +/- 5% of your calculated Dukan True Weight. This acknowledges that natural body weight can fluctuate slightly day-to-day due to water retention, hormonal changes, etc. Maintaining your weight within this range is considered successful stabilization on the Dukan Diet.