Discover your realistic maintainable weight using our comprehensive dukan true weight calculator free.
Female
Male
Biological sex affects muscle mass calculations.
Weight naturally fluctuates with age.
Please enter a valid age (18-100).
Used to establish your baseline BMI.
Please enter a valid height in cm.
Please enter a valid weight in kg.
Your body has a "memory" of previous maximums.
Small Frame
Medium Frame
Large Frame
Each pregnancy can slightly alter true weight.
Your Dukan True Weight
— kg
Based on your personal history and profile
Weight to Lose
— kg
Estimated BMI at True Weight
—
Healthy Weight Range (Standard)
— kg
Formula Note: This dukan true weight calculator free uses a composite algorithm weighing your history (max weight), physiological factors (bone structure, age, gender), and standard medical BMI standards to find a sustainable target.
Weight Comparison Chart
Weight Loss Phases (Estimated)
General estimation for reaching True Weight.
Phase
Duration (Est.)
Goal
Attack
— days
Kickstart
Cruise
— weeks
Reach True Weight
Consolidation
— days
Prevent Rebound
What is the Dukan True Weight Calculator Free?
The dukan true weight calculator free is a specialized tool designed to determine your "True Weight" according to the principles of the Dukan Diet. Unlike standard BMI calculators that only consider height and weight, the True Weight concept acknowledges that a realistic, maintainable weight is influenced by your personal history, biology, and lifestyle.
This calculator is ideal for individuals who have struggled with yo-yo dieting or who want a weight loss target that is actually sustainable in the long term. A common misconception is that your goal should always be the lowest weight you've ever been. However, the dukan true weight calculator free prioritizes a weight you can maintain without constant struggle, factoring in age and past weight maximums.
Dukan True Weight Formula and Mathematical Explanation
While the official Dukan algorithm is proprietary, this calculator simulates the logic by layering several physiological factors on top of a standard healthy baseline. The calculation process involves four main steps used in our dukan true weight calculator free:
Baseline BMI Calculation: We start with a medically healthy BMI (typically around 22 for women and 23 for men).
Age Adjustment: As we age, maintaining a very low BMI becomes harder and less healthy. The formula adds a small allowance for every decade over 20.
Weight History Factor: If you have previously carried significant weight (your "Highest Weight"), your body defends a higher set point. We adjust the target slightly upward to prevent immediate regain.
Structural Adjustments: Bone structure and pregnancies (for women) provide final fine-tuning additions.
Variables Used in Calculation:
Variable
Meaning
Unit
Typical Impact
$H$
Height
Meters
Base factor for BMI
$W_{max}$
Highest Historical Weight
kg
Increases True Weight target
$A$
Age
Years
+0.1kg to +0.2kg per year over 25
$B$
Bone Structure
Index
+/- 2-4% variation
Practical Examples
Example 1: The Post-Pregnancy Reset
Profile: Sarah, 35 years old, Female, 165cm tall. History: Current weight 78kg, Highest weight 82kg. 2 Pregnancies. Medium frame. Standard BMI Ideal: ~58kg (often too low for her history). Dukan True Weight Calculator Free Result: ~64.5kg. Analysis: The calculator accounts for her two pregnancies and age, setting a goal 6.5kg higher than the generic "perfect" BMI, making it a realistic target she can actually keep off.
Example 2: The Long-Term Dieter
Profile: John, 50 years old, Male, 180cm tall. History: Current weight 105kg, Highest weight 115kg. Large bone structure. Standard BMI Ideal: ~73kg. Dukan True Weight Calculator Free Result: ~84kg. Analysis: Due to John's large frame, age, and history of obesity ($W_{max}$), the calculator suggests 84kg. Trying to reach 73kg would likely trigger a metabolic backlash, whereas 84kg represents a healthy, sustainable success.
How to Use This Dukan True Weight Calculator Free
Getting an accurate result requires honest data entry. Follow these steps:
Enter Biological Details: Select gender and age accurately. These set the metabolic baseline.
Input Measurements: Enter height and current weight. Use metric units (cm and kg) for precision.
Reflect on History: For "Highest Weight", enter the maximum weight you have reached (excluding pregnancy). This is crucial for the dukan true weight calculator free to estimate your body's set point resistance.
Assess Bone Structure: Wrap your thumb and middle finger around your wrist. If they overlap, choose "Small". If they touch, "Medium". If they don't meet, "Large".
Review Results: The tool will display your True Weight. Use the "Copy Results" button to save your targets for your diet journal.
Key Factors That Affect Dukan True Weight Results
Several variables influence why your True Weight might differ from a friend's, even if you are the same height.
Gender: Men generally have more muscle mass and heavier bone density, leading to a higher True Weight allowance than women of the same height.
Age: Metabolic rate slows with age. The dukan true weight calculator free acknowledges that fighting natural aging physiology to reach a "college weight" is often counterproductive.
Weight History ($W_{max}$): Fat cells can shrink but rarely disappear. A history of higher weight means your body is primed to store energy, necessitating a slightly higher maintenance weight to avoid constant hunger.
Bone Density: A person with a large frame can weigh 2-3kg more than a small-framed person solely due to skeleton weight, not body fat.
Pregnancies: Each pregnancy can permanently alter hormonal baselines and pelvic structure, often justifying a retention of ~1kg per pregnancy in the True Weight calculation.
Dieting History: While not a direct input field, frequent fluctuations (yo-yo dieting) are indirectly captured by your "Highest Weight" and "Current Weight" gap, suggesting a need for a conservative goal.
Frequently Asked Questions (FAQ)
1. Is the dukan true weight calculator free accurate for athletes?
Standard weight calculators often misinterpret muscle mass as fat. If you are a bodybuilder, your "True Weight" might appear high on a scale, but this calculator is designed primarily for those seeking weight loss, not athletic performance metrics.
2. Why is my True Weight higher than my BMI ideal weight?
The dukan true weight calculator free prioritizes sustainability. A strictly medical "ideal" might be metabolically impossible to maintain if you have a history of obesity, leading to rebound weight gain.
3. Can I use this calculator if I am under 18?
No. Children and teenagers have developing bodies. Weight goals for minors should always be discussed with a pediatrician rather than calculated online.
4. How often should I recalculate my True Weight?
Your True Weight is relatively stable. You generally only need to use the dukan true weight calculator free once before starting your journey, unless you experience a major physiological event like pregnancy.
5. Does this calculator provide a meal plan?
This tool calculates the target weight. For the specific meal phases (Attack, Cruise, etc.), you would need to consult the detailed Dukan Diet guidelines or books.
6. What if my Current Weight is lower than my True Weight?
If you are already below the calculated True Weight, you may not need to lose weight. The calculator might suggest you are already at or below your sustainable healthy zone.
7. How does bone structure affect the result?
Bone structure inputs adjust the final result by approximately +/- 2% to 4%. It ensures that large-framed individuals aren't penalized for having a heavier skeleton.
8. Is this calculator free to use?
Yes, this dukan true weight calculator free is completely open for use to help you plan your health journey without subscription fees.
Related Tools and Internal Resources
BMI Calculator – Compare your True Weight against standard medical BMI charts.
BMR Calculator – Find out how many calories your body burns at rest.
// Initialize calculator on load
window.onload = function() {
calculateTrueWeight();
};
function calculateTrueWeight() {
// 1. Get Inputs
var gender = document.getElementById("gender").value;
var age = parseFloat(document.getElementById("age").value);
var heightCm = parseFloat(document.getElementById("height").value);
var currentWeight = parseFloat(document.getElementById("currentWeight").value);
var maxWeight = parseFloat(document.getElementById("maxWeight").value);
var boneStructure = document.getElementById("boneStructure").value;
var pregnancies = parseFloat(document.getElementById("pregnancies").value);
// Reset errors
document.getElementById("ageError").style.display = "none";
document.getElementById("heightError").style.display = "none";
document.getElementById("weightError").style.display = "none";
// Validation
if (isNaN(age) || age 100) {
document.getElementById("ageError").style.display = "block";
return;
}
if (isNaN(heightCm) || heightCm < 50) {
document.getElementById("heightError").style.display = "block";
return;
}
if (isNaN(currentWeight) || currentWeight 25) {
var ageFactor = (age – 25) * 0.12;
trueWeight += ageFactor;
}
// Bone Structure Adjustment
if (boneStructure === "small") {
trueWeight *= 0.97; // -3%
} else if (boneStructure === "large") {
trueWeight *= 1.03; // +3%
}
// Pregnancy Adjustment (Females only)
if (gender === "female" && pregnancies > 0) {
trueWeight += (pregnancies * 0.8); // +0.8kg per child retained
}
// History Adjustment (Max Weight)
// If they were heavy before, true weight is higher than ideal to be sustainable
// Add 10-15% of the difference between ideal and max historical weight
if (maxWeight > trueWeight) {
var historyFactor = (maxWeight – trueWeight) * 0.12;
trueWeight += historyFactor;
}
// Safety caps
if (trueWeight currentWeight) {
// If calculated true weight is higher than current, it usually caps near current
// But for this logic, we display the calculated sustainable weight.
}
var weightToLose = currentWeight – trueWeight;
if (weightToLose 5) attackDays = 3;
if (weightToLose > 10) attackDays = 5;
if (weightToLose > 20) attackDays = 7;
if (weightToLose === 0) attackDays = 0;
// Cruise: 1kg per week (approx 7 days per kg)
var cruiseWeeks = Math.ceil(weightToLose); // 1kg per week roughly
// Consolidation: 10 days per kg lost
var consolidationDays = Math.round(weightToLose * 10);
var tableBody = document.getElementById("phasesTableBody");
tableBody.innerHTML =
"
Attack Phase
" + attackDays + " days
Jumpstart metabolism
" +
"
Cruise Phase
~" + cruiseWeeks + " weeks
Reach " + trueWeight.toFixed(1) + " kg
" +
"
Consolidation
" + consolidationDays + " days
Stabilize at True Weight
";
// 4. Update Chart
drawChart(currentWeight, trueWeight, maxWeight);
}
function drawChart(current, target, max) {
var canvas = document.getElementById("weightChart");
var ctx = canvas.getContext("2d");
var width = canvas.width;
var height = canvas.height;
// Clear canvas
ctx.clearRect(0, 0, width, height);
// Data setup
var dataPoints = [
{ label: "Highest", value: max, color: "#6c757d" },
{ label: "Current", value: current, color: "#004a99" },
{ label: "True Weight", value: target, color: "#28a745" }
];
// Find max value for scaling
var maxValue = Math.max(current, target, max) * 1.2;
var barWidth = 60;
var spacing = (width – (barWidth * 3)) / 4;
var bottomPadding = 30;
var graphHeight = height – bottomPadding – 20;
// Draw Bars
for (var i = 0; i < dataPoints.length; i++) {
var dp = dataPoints[i];
var barHeight = (dp.value / maxValue) * graphHeight;
var x = spacing + (i * (barWidth + spacing));
var y = height – bottomPadding – barHeight;
// Bar
ctx.fillStyle = dp.color;
ctx.fillRect(x, y, barWidth, barHeight);
// Value Text
ctx.fillStyle = "#333";
ctx.font = "bold 14px Arial";
ctx.textAlign = "center";
ctx.fillText(dp.value.toFixed(1), x + (barWidth/2), y – 10);
// Label Text
ctx.fillStyle = "#666";
ctx.font = "12px Arial";
ctx.fillText(dp.label, x + (barWidth/2), height – 10);
}
}
function resetCalculator() {
document.getElementById("gender").value = "female";
document.getElementById("age").value = "35";
document.getElementById("height").value = "165";
document.getElementById("currentWeight").value = "75";
document.getElementById("maxWeight").value = "80";
document.getElementById("boneStructure").value = "medium";
document.getElementById("pregnancies").value = "0";
calculateTrueWeight();
}
function copyResults() {
var tw = document.getElementById("resultTrueWeight").innerText;
var wtl = document.getElementById("weightToLose").innerText;
var bmi = document.getElementById("targetBMI").innerText;
var text = "My Dukan True Weight Results:\n" +
"True Weight Goal: " + tw + "\n" +
"Weight to Lose: " + wtl + "\n" +
"Target BMI: " + bmi + "\n" +
"Calculated using the Dukan True Weight Calculator Free.";
var tempInput = document.createElement("textarea");
tempInput.value = text;
document.body.appendChild(tempInput);
tempInput.select();
document.execCommand("copy");
document.body.removeChild(tempInput);
var btn = document.querySelector(".btn-copy");
var originalText = btn.innerText;
btn.innerText = "Copied!";
setTimeout(function(){ btn.innerText = originalText; }, 2000);
}