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Dukan Diet Calculator

Calculate your personalized Dukan Diet plan including phase durations, daily protein requirements, and oat bran allowances based on your body metrics and goals.

Enter your current weight in pounds (lbs)
Enter your height in inches
Enter your age in years
Enter your goal weight in pounds (leave blank to calculate)

How to Use This Calculator

  1. Enter your current weight in pounds
  2. Enter your height in inches
  3. Provide your age and select your gender
  4. Choose your activity level from the dropdown
  5. Optionally enter your goal weight (or leave blank to calculate)
  6. Click Calculate to see your personalized Dukan Diet plan

Formula Used

BMI = Weight (lbs) / [Height (in)]² × 703

Where:

  • BMI = Body Mass Index
  • Weight = Current weight in pounds
  • Height = Height in inches
  • 703 = Conversion factor for imperial units
True Weight = Base Weight + (Age Factor + Gender Factor + Activity Factor)

Dukan True Weight Calculation:

  • Base Weight = Calculated from height and bone structure
  • Age Factor = Adjusts for metabolism changes with age
  • Gender Factor = Accounts for physiological differences
  • Activity Factor = Adjusts based on physical activity level

Example Calculation

Real-World Scenario:

A 35-year-old female, 5'6" (66 inches) tall, weighing 160 pounds with moderate activity level wants to start the Dukan Diet.

Given:

  • Current Weight = 160 lbs
  • Height = 66 inches
  • Age = 35 years
  • Gender = Female
  • Activity Level = Moderate

Calculation:

BMI = 160 / (66²) × 703 = 25.8 (Overweight category)

True Weight = 121 lbs (calculated using Dukan's formula)

Weight to Lose = 160 - 121 = 39 lbs

Attack Phase = 39 ÷ 2 = 19.5 days (approximately 20 days)

Cruise Phase = 39 × 3 = 117 days

Daily Protein Requirement = 121 × 1.2 = 145 grams

Result: This person should follow the Attack Phase for 20 days, then the Cruise Phase for 117 days, consuming 145g of protein daily, with 1.5 tablespoons of oat bran during Attack Phase and 2 tablespoons during Cruise Phase.

Why This Calculation Matters

Practical Applications

  • Personalizes the Dukan Diet to your specific body metrics
  • Calculates appropriate phase durations for sustainable weight loss
  • Determines optimal protein intake to preserve muscle mass
  • Helps plan your diet timeline with realistic expectations

Key Benefits

  • Prevents overly aggressive weight loss targets
  • Ensures adequate protein intake for satiety and muscle preservation
  • Provides clear phase structure for better adherence
  • Helps establish realistic weight loss expectations

Common Mistakes & Tips

Many people set goal weights that are too low for their body type and height. The Dukan True Weight calculation accounts for your bone structure, age, and other factors to determine a sustainable and healthy weight. Avoid the temptation to set a goal weight below your calculated True Weight.

The Consolidation Phase is critical for preventing weight regain after reaching your goal. This phase should last 5 days for every pound lost. Many dieters skip this phase and transition directly to a normal diet, which often leads to regaining the lost weight. Follow all four phases as recommended.

Oat bran is a crucial component of the Dukan Diet that provides fiber, helps with satiety, and aids digestion. Many people underestimate its importance or fail to consume the recommended amounts. Make sure to consume the specified tablespoons of oat bran daily in each phase as calculated by this tool.

Frequently Asked Questions

The True Weight calculation is based on Dr. Dukan's extensive research and experience with thousands of patients. It considers multiple factors including bone structure, age, gender, and weight history. While it provides an excellent guideline, individual variations may exist. It's designed to be a realistic and sustainable target rather than an absolute number.

The protein recommendations are calculated based on your True Weight and are designed to preserve muscle mass during weight loss. While minor adjustments may be made based on individual needs, significant deviations from the recommendations may compromise the effectiveness of the diet. Always consult with a healthcare provider before making substantial changes to your protein intake.

The Dukan Diet can be adapted for various dietary restrictions. Vegetarians can focus on plant-based proteins like tofu, tempeh, and seitan, though they may need to supplement with certain nutrients. Those with lactose intolerance can choose lactose-free dairy options. People with other specific dietary restrictions should consult with a healthcare provider or nutritionist to adapt the diet appropriately while maintaining its core principles.

Weight loss varies by individual, but most people lose 4-7 pounds during the Attack Phase and about 2 pounds per week during the Cruise Phase. The calculator provides estimates based on your specific metrics, but actual results may vary. Factors like adherence to the diet, starting weight, activity level, and individual metabolism all influence weight loss outcomes.

References & Disclaimer

Medical Disclaimer

This calculator provides estimates based on the Dukan Diet principles and should not replace professional medical advice. Consult with a healthcare provider before starting any weight loss program, especially if you have pre-existing health conditions. The information provided is for educational purposes only and is not intended as medical advice, diagnosis, or treatment.

References

Accuracy Notice

This calculator uses formulas based on Dr. Dukan's published works and methodology. Individual results may vary based on factors including metabolism, adherence to the diet, medical conditions, and lifestyle factors. The estimates provided should be considered as general guidance rather than precise predictions. Always consult with qualified healthcare professionals for personalized medical advice and treatment.

About the Author

Kumaravel Madhavan

Web developer and data researcher creating accurate, easy-to-use calculators across health, finance, education, and construction and more. Works with subject-matter experts to ensure formulas meet trusted standards like WHO, NIH, and ISO.

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health nutrition-diet-planning dukan diet medical body weight