Dukan Weight Calculator

Calculate your True Weight and generate your personalized Dukan Diet phase timeline.

The dukan weight calculator is an essential tool for anyone considering the Dukan Diet. Unlike standard BMI calculators that provide a generic weight range, this calculator estimates your "True Weight" (or Le Juste Poids). This is a realistic weight target that you can maintain long-term without constant struggle, based on your personal history, physiology, and lifestyle factors.

What is the Dukan Weight Calculator?

The Dukan Weight Calculator is a specialized algorithm designed to tailor the four phases of the Dukan Diet to your specific body profile. It does not simply aim for the lowest possible weight on a medical chart. Instead, it calculates a weight that respects your body's natural tendencies.

This tool is ideal for:

• Individuals looking to start the Dukan Diet with a clear roadmap.
• People who have struggled with "yo-yo" dieting and want a sustainable target.
• Anyone needing to know exactly how long the Attack, Cruise, and Consolidation phases will last.

Common Misconception: Many believe they should weigh what they weighed at age 18. However, the Dukan approach acknowledges that age, pregnancies, and bone structure permanently alter what constitutes a healthy, maintainable weight.

Dukan Weight Calculator Formula and Logic

The calculation of "True Weight" and the subsequent phase durations involves several variables. While the official proprietary algorithm is complex, our calculator uses the standard approximations accepted by the Dukan community.

1. True Weight Calculation

The baseline starts with a healthy BMI (typically 22-23) and is adjusted by the following factors:

Variable	Impact on True Weight	Reasoning
Gender	Baseline Adjustment	Men typically have more muscle mass than women.
Age	Increases slightly with age	Metabolism slows and maintaining a very low weight becomes harder over time.
Bone Structure	+/- 5% to 10%	A large frame requires a higher weight target than a small frame.
Pregnancies	+1kg per child (approx)	Biological changes often result in a slightly higher natural set point.

2. Phase Duration Logic

Once the weight to lose (Current Weight – True Weight) is determined, the phases are calculated as follows:

• Attack Phase: Based on total weight to lose.
  • Less than 5kg (11lbs): 1-2 days
  • 5-10kg (11-22lbs): 3-4 days
  • 10-20kg (22-44lbs): 5-6 days
  • Over 20kg (44lbs): 7-10 days (under medical supervision)
• Cruise Phase: The main weight loss phase. The standard estimation is 1 week for every 1kg (2.2lbs) lost, assuming a steady rhythm of alternating protein and vegetable days.
• Consolidation Phase: Critical for preventing weight regain. The formula is strictly 10 days for every 1kg (2.2lbs) lost (or 5 days per pound).

Practical Examples

Example 1: Moderate Weight Loss

Profile: Sarah, 35 years old, 165cm, currently 75kg. She has a medium frame and 1 child.

• Calculated True Weight: 64kg.
• Weight to Lose: 11kg.
• Attack Phase: 5 days (kickstart).
• Cruise Phase: ~11 weeks (to lose the 11kg).
• Consolidation Phase: 110 days (11kg × 10 days).

Financial/Time Investment: Sarah needs to commit to roughly 3 months of active dieting and 3.5 months of stabilization.

Example 2: Significant Weight Loss

Profile: John, 45 years old, 180cm, currently 110kg. Large frame.

• Calculated True Weight: 88kg.
• Weight to Lose: 22kg.
• Attack Phase: 7 days.
• Cruise Phase: ~22 weeks (approx 5-6 months).
• Consolidation Phase: 220 days (over 7 months).

Interpretation: John's journey is a long-term project spanning over a year to ensure the weight stays off permanently.

How to Use This Dukan Weight Calculator

1. Select Unit System: Choose between Metric (kg/cm) or Imperial (lbs/ft).
2. Enter Personal Details: Input your gender, age, and height accurately.
3. Input Weight Data: Enter your current weight. Be honest for accurate results.
4. Specify Body Type: Select your bone structure (wrist size) and number of pregnancies (if applicable).
5. Review Results:
   • True Weight: Your ultimate goal.
   • Phase Timeline: Use the chart and table to plan your calendar.

Key Factors That Affect Dukan Results

While the dukan weight calculator provides a solid estimate, several real-world factors influence your actual progress:

1. Metabolic Resistance: A history of frequent dieting can slow metabolism, potentially extending the Cruise phase.
2. Water Retention: High salt intake or hormonal cycles can mask fat loss on the scale, causing temporary plateaus.
3. Adherence to "Pure Protein" Days: The efficacy of the Attack and Cruise phases relies heavily on strict adherence to protein-only days. Cheating resets the ketosis-like state.
4. Physical Activity: The Dukan method mandates a daily 20-minute walk. Increasing this can accelerate the Cruise phase.
5. Age Factor: After age 40, hormonal changes (like menopause) can make weight mobilization slower, requiring more patience during the Cruise phase.
6. Consolidation Discipline: This is where most people fail. Skipping the Consolidation phase almost guarantees the return of lost weight due to the body's biological drive to regain fat stores.

Frequently Asked Questions (FAQ)

Can I choose a target weight lower than the calculated True Weight?

It is not recommended. The "True Weight" is calculated as a sustainable equilibrium. Forcing your body below this point often triggers aggressive rebound weight gain once normal eating resumes.

Why is the Consolidation phase so long?

The body fights to regain lost weight. The formula of 10 days per kg lost is designed to cover the critical period where your body is most vulnerable to rebound.

Does the calculator account for muscle mass?

This calculator uses standard Dukan approximations. If you are a bodybuilder with high muscle mass, BMI-based calculations may not apply, and you should consult a nutritionist.

What if I have a lot of weight to lose (>40kg)?

For very large weight losses, the calculator provides an estimate, but you should undertake the diet under medical supervision to monitor kidney function and nutrient levels.

Can I extend the Attack phase to lose more quickly?

No. Extending the Attack phase beyond 7-10 days can cause nutritional deficiencies and metabolic slowdown. Stick to the calculated duration.

Is the Dukan Diet expensive?

It can be. The diet relies heavily on meat, fish, and dairy. Use the calculator to estimate the duration so you can budget for your grocery bills accordingly.

What happens if I plateau during the Cruise phase?

Plateaus are normal. The calculator assumes a linear average. In reality, weight loss often occurs in steps. Stick to the plan and ensure you are drinking enough water.

Does this calculator work for vegetarians?

The math remains the same, but the execution of the diet is harder. Vegetarians must rely on eggs, dairy, and plant proteins like tofu to meet the protein requirements.

1. Attack

2. Cruise

3. Consolidation

4. Stabilization