HOMA-IR Calculator
Assess your insulin resistance with your fasting lab values.
Your Insulin Resistance Score
HOMA-IR Score
0.0
This tool is for informational purposes and is not a substitute for professional medical advice.
About the HOMA-IR Calculator
The Homeostatic Model Assessment of Insulin Resistance (HOMA-IR) is a method used to quantify insulin resistance and beta-cell function from fasting glucose and insulin levels. This calculator is a valuable tool for individuals and healthcare professionals to get a snapshot of metabolic health and identify early signs of insulin resistance before they progress to more serious conditions like type 2 diabetes.
Formula Explained
The calculator uses the standard HOMA-IR formula, which differs based on the units used for glucose measurement:
US Units (mg/dL)
(Fasting Insulin à Fasting Glucose) / 405
SI Units (mmol/L)
(Fasting Insulin à Fasting Glucose) / 22.5
How to Improve Your Insulin Sensitivity
Improving your HOMA-IR score means making your body's cells more responsive to insulin. Here are the most effective lifestyle strategies:
Adopt a Balanced Diet
Focus on a diet rich in fiber, lean proteins, and healthy fats. Minimize processed foods, sugary drinks, and refined carbohydrates which can cause blood sugar spikes.
Engage in Regular Exercise
A combination of aerobic exercise (like brisk walking or cycling) and resistance training helps muscles use glucose more effectively, improving sensitivity.
Maintain a Healthy Weight
Losing excess body fat, particularly around the abdomen, is one of the most powerful ways to reduce insulin resistance.
Prioritize Quality Sleep
Chronic sleep deprivation can impair insulin sensitivity. Aim for 7-9 hours of consistent, quality sleep per night.
Frequently Asked Questions
What is a good HOMA-IR score? â
While lab ranges can vary slightly, a common interpretation is: A HOMA-IR score under 1.0 is considered optimal insulin sensitivity. A score between 1.0 and 1.9 suggests early or mild insulin resistance. A score above 1.9 indicates significant insulin resistance, and a score above 2.9 is often associated with a high likelihood of pre-diabetes or type 2 diabetes.
What is insulin resistance? â
Insulin resistance is a condition where cells in your muscles, fat, and liver don't respond well to insulin and can't easily take up glucose from your blood. As a result, your pancreas makes more insulin to help glucose enter your cells. Over time, this can lead to high blood sugar levels and is a major risk factor for developing pre-diabetes and type 2 diabetes.
How do I get my fasting glucose and insulin levels? â
To get your fasting glucose and insulin levels, you will need to have a blood test ordered by your doctor. The test must be done in a fasted state, which means you should not eat or drink anything (except water) for at least 8 to 12 hours before the blood draw.
Can I improve my HOMA-IR score? â
Yes, you can significantly improve your HOMA-IR score and insulin sensitivity through lifestyle changes. The most effective strategies include adopting a balanced diet low in processed foods and sugar, engaging in regular physical activity (both cardio and strength training), maintaining a healthy weight, getting adequate sleep, and managing stress.
Is HOMA-IR a definitive diagnosis? â
No, HOMA-IR is an estimation model and not a definitive diagnostic test. While it is a very useful screening tool, a diagnosis of insulin resistance or pre-diabetes should always be made by a qualified healthcare professional who can consider your full clinical picture, including other tests like an oral glucose tolerance test (OGTT) or a Hemoglobin A1c test.