HOMA-IR Calculator: Measure Your Insulin Resistance
Insulin resistance is the hidden driver of type 2 diabetes, PCOS, metabolic syndrome, and non-alcoholic fatty liver disease. It can develop years before blood glucose rises to diabetic levels — and it can be detected with a simple calculation from routine fasting blood work. That is what HOMA-IR does.
What Is Insulin Resistance?
Normally, insulin signals your cells to absorb glucose from the blood. In insulin resistance, cells respond poorly to insulin — so the pancreas compensates by producing more of it. This elevated insulin level, alongside normal or mildly elevated glucose, is exactly what HOMA-IR captures.
Left unaddressed, insulin resistance progressively worsens until the pancreas can no longer compensate — at which point blood glucose rises and type 2 diabetes develops.
The Formula
HOMA-IR = (Fasting Insulin µU/mL × Fasting Glucose mmol/L) ÷ 22.5
If glucose in mg/dL: (Insulin × Glucose) ÷ 405
Worked Example
Fasting insulin: 8 µU/mL. Fasting glucose: 5.6 mmol/L.
HOMA-IR = (8 × 5.6) ÷ 22.5 = 44.8 ÷ 22.5 = 1.99 (Early Insulin Resistance)
Calculate your HOMA-IR with our HOMA-IR Calculator.
HOMA-IR Reference Ranges
| HOMA-IR Score | Category |
|---|
| Below 1.0 | Optimal Insulin Sensitivity |
| 1.0–1.9 | Early Insulin Resistance |
| 1.9–2.9 | Significant Insulin Resistance |
| Above 2.9 | Severe Insulin Resistance |
Why HOMA-IR Matters
- Early detection. Identifies insulin resistance before fasting glucose rises into the diabetic range.
- Cardiovascular risk. HOMA-IR above 2.0 is associated with significantly elevated cardiovascular disease risk, independent of traditional risk factors.
- Progress tracking. Changes in HOMA-IR quantify the metabolic benefit of diet and lifestyle interventions.
- PCOS assessment. Insulin resistance is present in 65–70% of women with PCOS — HOMA-IR is a key diagnostic and monitoring tool.
How to Improve HOMA-IR
Low-carbohydrate diet. Reducing refined carbohydrates directly lowers insulin demand and improves sensitivity. Ketogenic diets produce the largest reductions in HOMA-IR in clinical studies.
Resistance training. Muscle tissue is the body's largest glucose disposal site. Building muscle dramatically improves insulin sensitivity.
Aerobic exercise. Even moderate cardio (150 min/week) improves insulin sensitivity within weeks.
Weight loss. A 5–7% reduction in body weight improves insulin sensitivity measurably in most people with insulin resistance.
Sleep optimisation. One night of 4-hour sleep reduces insulin sensitivity by 25% the following day — chronic sleep deprivation is a major, often-overlooked driver of insulin resistance.
Requirements for Testing
HOMA-IR requires a fasting blood draw (8–12 hours without food). You need both fasting glucose AND fasting insulin values — insulin is not always included in standard blood panels, so you may need to request it specifically from your doctor.
Final Thoughts
HOMA-IR is one of the most underused tools in preventive health. If your score is above 1.9, targeted dietary and lifestyle changes implemented now can prevent type 2 diabetes and its serious complications decades in the future.
Calculate your HOMA-IR with our free HOMA-IR Calculator.
Consult an endocrinologist or physician for interpretation and management of insulin resistance.