Dukan Diet Calculator
Estimate Dukan phase length, target pace, consolidation timing, calorie context, and safety flags from your current stats and goal weight.
📌Dukan Scenario Presets
Presets load realistic body sizes, goals, activity levels, phase settings, and health-caution flags so the timing output changes meaningfully.
⚙Calculator
Dukan phase snapshot
Enter current weight, goal weight, pace, and health context to estimate the plan.
📊Diet Metrics
📑Reference Tables
| Phase | Calculator estimate | Main input | Output |
|---|---|---|---|
| Attack | 2 to 7 days | Weight to lose | Short kickoff |
| Cruise | Loss goal / weekly pace | Target weight | Weeks to goal |
| Consolidation | 5 days per pound lost | Total pounds lost | Days after goal |
| Stabilization | Ongoing maintenance | Goal reached | Review rhythm |
| Weight to lose | Metric | Auto days | Calculator note |
|---|---|---|---|
| Under 11 lb | Under 5 kg | 2 days | Shortest setting |
| 11 to 22 lb | 5 to 10 kg | 3 days | Moderate start |
| 22 to 44 lb | 10 to 20 kg | 5 days | Longer start |
| Over 44 lb | Over 20 kg | 7 days | Needs caution |
| Pace | % body weight | Interpretation | Flag |
|---|---|---|---|
| Gentle | 0.25% to 0.50% | Slower cruise | Low |
| Steady | 0.50% to 1.00% | Common planning range | Moderate |
| Aggressive | 1.00% to 1.50% | Recovery check needed | High |
| Very high | Over 1.50% | Hard to sustain | Review |
| Formula | What it uses | Output | Limit |
|---|---|---|---|
| BMI | Weight and height | Body-size context | Not body fat |
| Mifflin-St Jeor | Weight, height, age | BMR estimate | Population equation |
| TDEE | BMR x activity | Daily calories | Activity varies |
| Energy gap | Weekly loss x 7700 | Daily deficit | Adaptive change |
💡Tips
The Dukan diet are a way of losing weight and maintaining the weight loss that you have lost on the diet. There are four phase to the Dukan diet, and each phase include rules regarding the foods that you can eat during the phase. You may find it difficult to adhere to the diets according to the phases that are set for each person.
However, using a calculator can help you determine the length of each phase. The first phase of the diet is called an Attack phase. This phase is the shortest phase of the diet.
How the Dukan Diet Calculator Helps You
The calculator will determine how much weight you want to lose and will calculate how many days the Attack phase will last between two and seven days. This phase will allow your body to lose the initial amount of weight that you want to lose. The length of the Attack phase must be according to your physical situation.
For instance, if you are physicaly active during the day, you may not want to last too long in this phase. The second phase is called the Cruise phase. This phase will allow you to lose the majority of the weight that you want to lose on the diet.
The Cruise phase will last for many week depending on how fast or how slow you lose the weight. If you enter the speed at which you want to lose the weight in the calculator, it will calculate how many days the Cruise phase will last. Many people finds that going at a slow pace for the Cruise phase works best for them.
However, some people prefer to take longer then to lose the weight. The third phase is called the Consolidation phase. This phase occurs once you reach the target weight that you have decided on for yourself.
During the Consolidation phase, you will eat five days of food for every pounds of weight that you lost during the diet. This phase is important because your body can gain the weight that you lost very quickly if you do not take a break. The calculator will determine how many days the Consolidation phase will last.
Many people will shorten this phase; however, doing so will result in the body regaining weight. A calculator includes a health caution section for individuals with certain health condition. For example, if the calculator determine that you have kidney concerns or metabolic issues, the calculator will flag these health concerns.
The calculator will flag these health concerns so that you are aware that the phase lengths that are calculated for you may not be appropriate for your health without the guidance of a medical professional. It is important that you dont ignore these health concern. The calculator also includes a section that details your body mass index and your daily energy need.
This information will allow you to understand if the Dukan diet is appropriate for your body size. For instance, if your body mass index is very low, you may not be able to lose the amount of weight that you want with this diet. The protein range that is calculated will allow you to ensure that the amount of protein that you are getting during the diet is in line with what your body need.
The final phase of the diet is called the Stabilization phase. This phase is an ongoing phase after the diet reaches the Consolidation phase. Many people feel that the diet end at the Consolidation phase.
However, the Stabilization phase is an essential part of the diet that will ensure your success in maintaining the weight that you lost. Some people will stick to the diet rules during this phase while others will gain the weight that they lost. A calculator includes the Stabilization phase as a permanent category.
This is an essential part of the Dukan diet, and it is a phase that many people will find difficult to adhere to once they reach the weight that they desire. Some will continue the diet while others will fall into the trap of gaining the weight that they lost. Using a calculator will help you to envision the tradeoffs of the Dukan diet.
You can see how long each phase will be and when the diet will end. The calculator will not provide you with medical advice, but it will make the Dukan diet more concrete. Based off the information that is presented to you in the calculator, you can decide whether the Dukan diet is appropriate for your life or if you would like to modify the diet.
