Dukan Diet Calculator

The Dukan Diet Calculator estimates your True Weight and phase durations based on current body metrics and lifestyle. This tool helps high-protein dieters create a personalized roadmap for sustainable weight loss without guessing. Whether you're starting the Attack phase, planning your Cruise timeline, or calculating consolidation needs, this tool provides precise daily protein targets and oat bran allowances.

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 True Weight Goal Is Calculated

Your True Weight Goal represents a realistic, sustainable target rather than an arbitrary number on a standard BMI chart. The calculation uses a specific algorithm that starts with a base weight derived from your height and adjusts it for your unique profile.

True Weight = Base + Age Factor + Gender + Activity

Where:

  • Base weight is calculated from height (e.g., 100 lbs for 60 inches).
  • Age, gender, and activity factors adjust the target to match metabolic reality.
  • Phase durations use factors: Attack (÷2), Cruise (×3), Consolidation (×5).

This method ensures your goal is medically safe and attainable, preventing the frustration of aiming for an unrealistic "dream weight."

What Your True Weight Goal Means

Your results provide a precise timeline for the four phases of the diet and the exact amount of protein required daily to preserve muscle mass.

Minimal Loss (Under 10 lbs): Your Attack phase will last only 1-3 days. This short timeline is designed for quick toning or losing holiday weight.

Moderate Loss (10-30 lbs): Expect a Cruise phase of 30-90 days. This standard duration allows for steady fat loss while alternating protein and vegetable days.

Significant Loss (Over 60 lbs): Your plan involves a long-term commitment, often spanning over a year. In this scenario, the Consolidation phase becomes critical because it will last longer than the weight loss phase to prevent rebound.

Important

Do not skip the Consolidation phase. The math dictates that you must spend 5 days in consolidation for every pound lost to permanently reset your weight.

Disclaimer: This calculator is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider before starting any new diet program, especially one involving rapid weight loss.

Track your progress weekly and adjust your protein intake if you feel fatigued or are losing weight too rapidly.