The Dukan diet is one of the most popular and convenient diets, as it does not exhaust you with hunger, provides satiety, and according to the reviews of those losing weight, it is indeed effective. It consists of several phases, in each of which you can eat a wide variety of products, with some restrictions on each of them.
The duration of the phases of the Dukan diet is determined by the difference between your current weight and your ideal weight.
The ideal weight is the weight at which your chances of being healthy are maximized. To calculate it, Dr. Dukan takes into account many factors, including weight loss history, age, height, body type, and other factors.
To calculate your weight on the Dukan diet, simply follow the steps outlined below. You will have to practice some math for now, but we promise to develop a calculator soon.
How to Calculate Ideal Weight on the Dukan Diet
1 Calculation of Base Weight
- Maximum weight you have ever been (not including pregnancy): a =
- Minimum weight you have ever been: b =
- Calculate: (a + b) / 2 = c
- Weight you have maintained for a long time in adulthood: d =
- Weight you dream of: e =
- Calculate: d + (e * 2) = f
- Your height in meters (for example, 1.8 m): g =
- Calculate: g * g * 42 = h
- Calculate your base weight: (c + f + h) / 6 =
Remember your base weight.
2 Calculation of Ideal Weight
As you answer the questions below, subtract or add the indicated values to your base weight.
1 Bone structure
Wrap your left hand around your right wrist so that your thumb touches your index finger (if you are left-handed, do the opposite):
- If the fingers do not touch (heavy bone structure): add 1.2 kg
- If the fingers touch and even overlap (light bone structure): subtract 0.8 kg
2 Age
- from 20 to 30 years: add 1 kg
- from 30 to 40 years: add 2 kg
- from 40 to 50 years: add 4 kg
- Over 50 years: add 5 kg
3 Pregnancy
- none: do not add anything
- 1 child: add 1 kg
- 2 children: add 1.5 kg
- 3 children: add 2 kg
- 4 children: add 2.5 kg
4 Genetics
Do your parents, brothers, or sisters have a tendency to obesity:
- yes: add 0.7 kg
- no: do not add anything
5 Diet
Is it easy for you to lose weight?
- no: add 0.8 kg
- yes: subtract 0.5 kg
6 Water retention
Do you have a tendency to retain water in your body? (hard to remove a ring from your finger after sleeping; swollen face in the morning; heavy legs after sleeping):
- yes: add 0.3 kg
- no: subtract 0.2 kg
7 Stress
When you are stressed, do you feel the need to eat something or eat more?
- yes: add 0.3 kg
- no: subtract 0.2 kg
8 Body type
What is the shape of your body?
- heavier lower body (buttocks and thighs): add 0.25 kg
- heavier upper body (torso, arms, chest): add 0.15 kg
- hard to say, probably all even: subtract 0.15 kg
9 Physical activity
How would you describe your level of physical activity?
- exclusively sedentary: add 0.4 kg
- very active: subtract 0.25 kg
- neither: do not add or subtract anything
10 Eating habits
Recall how you ate over the past week: were most meals quick and under stress?
- yes: add 0.5 kg
- no: subtract 0.5 kg
11 Sports
Do you enjoy exercising?
- no: add 0.8 kg
- yes: subtract 0.5 kg
12 Premenopause
Are you in the age before menopause?
- yes: add 1 kg
- no (you do not have premenopausal symptoms yet, or menopause has already occurred, or you are already in postmenopause): do not add or subtract anything
Remember your ideal weight. It will be useful for calculating the duration of the phases of the Dukan diet.
