Dukan Diet Phase Calculator
Estimate your BMI, the calculator’s target weight, and the lengths of three Dukan Diet phases. Enter your gender, age, weight, and height; Daily Activity does not affect the displayed results.
Dukan Diet Plan Estimator
Dukan Diet Phase Formula
Where:
- \(W\) — entered weight in kilograms; \(H\) — entered height in centimeters; \(h\) — height in meters.
- \(A\) — age in years; \(b\) — body mass index (BMI); \(I\) — the calculator’s estimated ideal weight in kilograms.
- \(L\) — weight minus estimated ideal weight, in kilograms; \(D\) — a displayed phase duration in days.
The calculator rounds ideal weight to two decimal places before subtracting it from entered weight, then rounds the Cruise and Securing results to two decimal places. Attack days depend on the BMI range, not on kilograms to lose; Daily Activity does not affect any displayed result.
Dukan Diet Phase – Calculation Example
Example: select Man, enter Age 30 years, change Weight to 90 kg, keep Height at 180 cm, and select No Exercises. Only Weight differs from the numeric default values.
\[h=1.80\text{ m},\qquad b=\frac{90}{1.80^2}=27.78\text{ kg/m}^2\]
\[I=\left(0.5\times\frac{90}{1.80^2}+11.5\right)\times1.80^2=82.26\text{ kg}\]
\[L=90-82.26=7.74\text{ kg}\]
Because BMI is greater than 25 and no greater than 30, Attack lasts 6 days under this calculator’s rule.
\[D_{\mathrm{Cruise}}=4\times7.74=30.96\text{ days},\qquad D_{\mathrm{Securing}}=10\times7.74=77.40\text{ days}\]
Result: BMI 27.78 kg/m²; status Overweight; ideal weight 82.26 kg; weight to lose 7.74 kg; Attack 6 days, Cruise 30.96 days, and Securing 77.40 days. Decimal days are formula outputs, not a practical day-by-day schedule.
How to use the calculator
- Choose Man or Woman in Gender. This selection changes the ideal-weight formula.
- Enter your Age in years. Age affects the woman’s ideal-weight estimate but not the man’s displayed results.
- Enter your current Weight in kilograms and Height in centimeters. Use current measurements rather than a desired weight.
- Select a Daily Activity level. This field is present, but it does not change the results shown by this calculator.
- Read BMI (body mass index) and Status of your weight for the weight classification. Compare Your ideal weight with your current weight, then check Lose weight and the three stage durations.
What the Dukan Diet phase results mean
The Dukan Diet is a restrictive, high-protein eating plan commonly described in four phases. Attack emphasizes protein foods; Cruise alternates protein-focused days with days that also include permitted vegetables. The third phase, often called Consolidation, gradually reintroduces other foods. Long-term Stabilization is the fourth phase, but this calculator does not give it an end date. Its result label Stage 3. Securing refers to the third phase.
BMI relates weight to height and determines the displayed weight-status category and Attack duration. The calculator then derives its own “ideal weight” from BMI, height, and Gender; Age is also included for women. Lose weight is simply current weight minus that estimate. It is not a medically assessed goal or a prediction of how much weight you will lose.
Cruise is calculated as four days per kilogram in Lose weight, while Securing is ten days per kilogram. Attack instead uses fixed durations of 0, 3, 6, 7, or 9 days according to BMI. These are rules in this particular calculator, not individualized estimates of how quickly your body will change. For a separate time estimate based on a weight-loss goal, see the Days for Weight Loss calculator.
Assumptions and practical limitations
With the unchanged numeric defaults of 72 kg and 180 cm, selecting Man gives an estimated ideal weight of 73.26 kg and Lose weight of −1.26 kg. The calculator consequently shows 3 Attack days, −5.04 Cruise days, and −12.60 Securing days. Negative days are arithmetic outputs, not usable phase lengths. Likewise, a zero weight difference is not a reason to begin an Attack phase merely because a nonzero Attack value appears.
The displayed Cruise and Securing values can include fractional days because the calculator does not round them to whole days. Its phase multipliers should not be confused with a personalized treatment plan or a guarantee of results. Daily Activity is collected but does not enter the displayed formulas. BMI also cannot distinguish muscle from body fat and may be misleading for some people.
Restrictive eating patterns can make it harder to obtain enough fiber or meet other nutritional needs. If you are pregnant, have kidney disease, have a history of disordered eating, or take medication affected by dietary changes, seek advice from a qualified clinician before starting a restrictive diet. For independent estimates of nutrient intake, use the Daily Protein Intake calculator and Daily Carbohydrate Intake calculator.
Frequently Asked Questions
How can I check the calculation by hand for a woman?
For a 40-year-old woman weighing 80 kg at 160 cm, first calculate BMI: \(80/1.6^2=31.25\). The calculator’s ideal-weight formula gives \((0.4\times31.25+0.03\times40+11)\times1.6^2=63.232\) kg, rounded to 63.23 kg. Subtract that from 80 kg to get 16.77 kg. The displayed Cruise and Securing results are then 67.08 and 167.70 days. These are formula outputs, not recommended phase lengths.
What is a normal BMI, and is the calculator’s ideal weight a healthy goal?
For most adults, a BMI from 18.5 to below 25 is commonly called the healthy range, but BMI alone cannot establish an appropriate goal weight. The calculator’s ideal weight comes from its own formula, not a clinical assessment. Age, body composition, health conditions, and weight history can matter. Ask a qualified clinician for an individualized goal, especially if you have a medical condition.
How do I enter weight in pounds or height in feet and inches?
Convert your measurements before entering them: divide pounds by approximately 2.20462 to get kilograms, and multiply total inches by 2.54 to get centimeters. For example, 180 lb is about 81.65 kg, while 5 ft 8 in is 68 in, or 172.72 cm. Entering pounds or inches directly will produce incorrect BMI and phase results.
What happens when my BMI is exactly on an Attack-phase cutoff?
The calculator assigns a BMI of exactly 18.5 to 0 Attack days, exactly 25 to 3 days, exactly 30 to 6 days, and exactly 35 to 7 days. The next duration applies only when BMI exceeds the cutoff. A displayed BMI rounded to two decimal places can conceal a small difference around a boundary, so two apparently identical displayed BMIs may receive different durations.
How do I convert the phase results into a total number of weeks?
Add the three displayed day values, then divide by seven. For example, 6 Attack days, 30.96 Cruise days, and 77.40 Securing days total 114.36 days, or about 16.34 weeks. This sum excludes the fourth, long-term Stabilization phase. Fractional days and negative results are arithmetic outputs; they should not be treated as a practical schedule or a prediction of when you will reach a weight goal.
Is the calculator’s ideal weight the same as Dukan “True Weight”?
No. The calculator uses a mathematical estimate based on weight, height, gender, and, for women, age. Dukan “True Weight” is a separate concept that considers additional personal history. Neither figure establishes what weight is medically appropriate for you. If you need a realistic goal, consider your health and circumstances with a qualified healthcare professional rather than relying on a single number.
Is the Dukan Diet safe to follow based on these results?
A phase calculation cannot determine whether a restrictive diet is safe for you. A high-protein plan may be unsuitable for some people and can make it difficult to get enough fiber and other nutrients. Seek medical advice before starting, particularly if you are pregnant, have kidney disease, take medication affected by diet, or have a history of disordered eating. The displayed durations are not a medical recommendation.
I said I was disappointed because I've done Dukan before. I don't have that much weight to lose - between 13 and 15 pounds. 6 attack days sounds impossible to me...I can handle the rest of the diet, but I hate the attack days. 3 of them were extremely difficult.
thabks
Thanks for the tips
Thanks
That calculator is free and awesome .Thanks
These guides are very informative .Along with dieting plan a Is personal trainer also require for losing weight ?
Thanks alot
Very precious