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Category Health Nutrition

Step 1: The Basics

Gender

Female Male

Current Weight (kg)

Height (cm)

Age (years)

Step 2: Weight History

What is the most you have ever weighed? (kg) Excluding pregnancy

What is the least you have weighed after age 18? (kg)

What is your Desired Weight? (kg)

Step 3: Personal Factors

Bone Structure (Wrist Size)

Number of Pregnancies

Family Tendency to Overweight?

Your True Weight

-- kg

1. Attack Phase

-- Days

Pure Proteins. Rapid loss.

2. Cruise Phase

-- Weeks

Reach your True Weight.

3. Consolidation

-- Days

Prevent the rebound.

4. Stabilization

For Life

Thursday Protein Rule.

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About

The concept of True Weight is the cornerstone of the Dukan Method. Unlike standard BMI calculators that output a generic "ideal" number based solely on height and weight, the True Weight is a realistic, sustainable target that your body can actually maintain in the long term without constant struggle.

This calculation considers your unique history: your maximum and minimum past weights, your bone structure, age, number of pregnancies, and hereditary factors. Accuracy here is critical because aiming for a weight lower than your True Weight often leads to the "yo-yo effect," where the body fights back to regain lost mass. By targeting your True Weight, you align your goals with your biological reality, significantly increasing the chances of permanent success through the four phases of the diet: Attack, Cruise, Consolidation, and Stabilization.

Formulas

The Dukan method relies on calculating the specific duration for the Consolidation Phase to prevent the rebound effect. The formula links the time spent consolidating to the total weight shed.

T_days = (W_start − W_true) × 10

Where T is time in days, W_start is your initial weight, and W_true is your calculated True Weight. For the Cruise phase, the rate of loss is approximated as:

R_loss ≈ 1 kg / 1 week

Reference Data

Phase	Objective	Duration Rule	Key Foods
1. Attack	Kickstart metabolism	2–7 Days (Fixed)	Pure Proteins (72 types)
2. Cruise	Reach True Weight	3 days per 0.5kg lost	Proteins + Vegetables (100 types)
3. Consolidation	Prevent Rebound	10 days per 1kg lost	Add Fruit, Bread, Cheese, Starch
4. Stabilization	Life-long Maintenance	Indefinite	Normal eating + 3 rules
Bone Structure	Frame Size Adjustment	± 2–4 kg	Wrist circumference proxy
Pregnancy	Biological Retention	+1 kg per child	Permanent adjustment
Age Factor	Metabolic Slowdown	+0.1 kg / year > 25	Natural accumulation

Frequently Asked Questions

Your True Weight (Juste Poids) is calculated based on what you can maintain, not just what you desire. Factors like bone structure, age, and especially your history of being overweight create a biological 'memory.' Aiming below this number often triggers aggressive metabolic slowdowns, leading to rapid regain. The Dukan method prioritizes sustainability over vanity.

Bone structure significantly impacts overall mass. A person with a 'Large' frame (measured by wrist circumference) can naturally weigh 2-4kg more than someone with a 'Small' frame at the same body fat percentage. Ignoring this leads to unrealistic goals.

No. The Attack phase is designed to switch your metabolism into ketosis and provide an immediate psychological boost through rapid water weight loss. For small weight losses, the Attack phase is simply shorter (1-2 days) rather than skipped.

Yes. The algorithm includes age and gender-specific weighting. Hormonal shifts during menopause often increase the 'True Weight' slightly to reflect metabolic reality, ensuring the goal remains achievable without extreme measures.

The Stabilization phase has non-negotiable rules (like Protein Thursdays) to manage small fluctuations. If weight creeps up, the method prescribes a temporary return to the Attack phase ('correction days') to reset before the gain becomes permanent.