What This Dukan Diet Calculator Does
This Dukan diet calculator estimates your timeline for each core Dukan phase: Attack, Cruise, and Consolidation. It also shows your current and target BMI, total kilograms to lose, and a practical maintenance calorie estimate for long-term stabilization.
The calculator is designed for planning, not diagnosis. It gives you a structured starting point so you can visualize how long each stage may last and avoid common mistakes like rushing the process.
How the Dukan Phases Are Estimated
1) Attack Phase
The Attack phase is short and strict. In this tool, attack length is estimated by the amount of weight you want to lose:
- Up to 2 kg: 1 day
- 2.1 to 5 kg: 2 days
- 5.1 to 10 kg: 3 days
- 10.1 to 15 kg: 4 days
- 15.1 to 20 kg: 5 days
- 20.1 to 30 kg: 6 days
- Over 30 kg: 7 days
2) Cruise Phase
Cruise is where most fat loss happens through alternating pure-protein days and protein-plus-vegetable days. The calculator estimates this using your selected weekly loss pace (for example 0.5 kg/week).
3) Consolidation Phase
Consolidation protects your progress by gradually reintroducing more foods while maintaining structure. Standard guideline: 10 days per kilogram lost. If you lose 12 kg, consolidation is estimated at 120 days.
4) Stabilization
Stabilization is lifelong maintenance. The tool provides an estimated daily maintenance calorie range at your target weight to help with realistic long-term habits.
How to Use This Calculator Correctly
- Use your most recent body weight in kilograms.
- Set a realistic target weight, not an extreme one.
- Choose the weekly pace honestly; faster is not always better.
- Add a start date if you want an estimated completion timeline.
- Recalculate every 2-4 weeks to stay accurate.
Sample Interpretation
If your current weight is 85 kg and your target is 73 kg, your planned loss is 12 kg. A typical output may look like:
- Attack: 4 days
- Cruise: around 24 weeks (at 0.5 kg/week)
- Consolidation: 120 days
- Total structured timeline: about 9 to 10 months before full stabilization habits
This type of timeline helps set expectations and reduce frustration when weekly progress fluctuates.
Dukan-Friendly Habits That Improve Results
Protein First
Build meals around lean proteins: fish, poultry, eggs, low-fat dairy, and other approved foods in your phase.
Hydration and Sodium Balance
Higher-protein eating increases fluid needs. Drink enough water daily and monitor electrolytes, especially when transitioning between phases.
Movement Matters
Dukan plans usually include daily walking. Even 20-30 minutes can support appetite control and maintain momentum.
Consistency Beats Perfection
One off-plan meal does not erase progress. Return to your phase structure at the next meal and continue.
Common Mistakes to Avoid
- Staying in Attack too long
- Choosing an unrealistic target weight
- Ignoring vegetable and fiber intake during permitted phases
- Not preparing for consolidation and rebound risk
- Skipping follow-up tracking after reaching goal weight
Important Health Note
Rapid diet changes are not suitable for everyone. If you have kidney disease, diabetes, eating disorder history, are pregnant, breastfeeding, or take prescription medications, talk with a licensed clinician before starting.
This calculator is educational and should not replace professional medical advice.