HOMA-IR Calculator
Am I Insulin Resistant?
Enter your fasting glucose and insulin to get your HOMA-IR score, QUICKI cross-reference, personalized advice, WhatsApp share card, and free PDF report. Results in 60 seconds. Based on Matthews et al. 1985.
| HOMA-IR Score | Category | What It May Suggest |
|---|---|---|
| Below 1.0 | Optimal | Strong insulin sensitivity in most population studies |
| 1.0 to 1.9 | Normal | Within typical range for many healthy adults |
| 2.0 to 2.9 | Early Insulin Resistance | Often warrants lifestyle attention; NHANES uses 2.5 cutoff |
| 3.0 and above | Significant Insulin Resistance | Associated with metabolic syndrome, PCOS, or prediabetes risk |
No single universal cutoff exists. NHANES uses 2.5; Asian population studies often use 1.4-2.5. Your lab and doctor take priority.
What Is HOMA-IR?
Insulin resistance occurs when your body's cells -- in muscle, liver, and fat tissue -- respond poorly to insulin's signal to take up glucose from the blood. The pancreas compensates by producing more insulin, but over time this compensation can fail, leading to elevated blood sugar. HOMA-IR captures this pattern using the simple observation that, in a fasting state, someone with significant insulin resistance will typically have elevated fasting insulin (because the pancreas is working harder to maintain normal glucose) and often elevated fasting glucose as well. Check your blood sugar levels and diabetes risk score alongside your HOMA-IR for a more complete metabolic picture.
The HOMA-IR Formula Explained
The calculation is straightforward: HOMA-IR = (fasting insulin in uIU/mL x fasting glucose in mg/dL) / 405. If your glucose is reported in mmol/L, the divisor is 22.5 instead. The number 405 is derived from a normalization constant that adjusts for units and was calibrated against the glucose clamp in the original 1985 Oxford study. The QUICKI formula, shown as a cross-reference in this calculator, uses the same two inputs: QUICKI = 1 / (log10(fasting insulin) + log10(fasting glucose in mg/dL)).
For example: a fasting glucose of 90 mg/dL and a fasting insulin of 5 uIU/mL gives a HOMA-IR of (90 x 5) / 405 = 1.11, which falls in the normal range. A glucose of 100 mg/dL and insulin of 15 uIU/mL gives (100 x 15) / 405 = 3.70, which is in the significant insulin resistance range. Use our Waist-to-Height Ratio Calculator alongside HOMA-IR -- abdominal fat is strongly linked to insulin resistance independently.
What Is a Normal HOMA-IR Score?
There is no single universally agreed cutoff, which is one of the important limitations of HOMA-IR as a clinical tool. Cutoffs vary by population, ethnicity, insulin assay methodology, and study. The most commonly cited reference points are:
- Below 1.0: Optimal insulin sensitivity in most population studies
- 1.0 to 1.9: Normal range for many healthy adults
- 2.0 to 2.9: Often associated with early or mild insulin resistance; US NHANES study uses a cutoff of 2.5
- 3.0 and above: More commonly associated with significant insulin resistance, metabolic syndrome, or prediabetes risk
Importantly, several studies in East Asian, South Asian, and Middle Eastern populations have found that metabolic risk begins to increase at lower HOMA-IR values, sometimes as low as 1.4-2.0. This matters particularly for South Asian populations, including Pakistani and Indian populations, who tend to have higher metabolic risk at lower BMI and HOMA-IR values compared to European populations. Your lab's own reference range and your doctor's interpretation in the context of your full health picture -- including cholesterol levels, blood pressure, and waist circumference -- should always take priority.
HOMA-IR and PCOS
Insulin resistance is remarkably common in polycystic ovary syndrome, affecting an estimated 50-80% of women with PCOS regardless of body weight. This includes many women with PCOS who are not overweight -- lean PCOS with significant insulin resistance is a well-recognized clinical pattern. HOMA-IR appears so frequently in PCOS research and clinical evaluation because it captures a metabolic dimension of the condition that isn't visible from reproductive symptoms alone.
In women with PCOS, excess insulin in the bloodstream drives the ovaries and adrenal glands to produce more androgens (testosterone and related hormones), which worsens hormonal symptoms including irregular periods, acne, and excess body hair. Improving insulin sensitivity through lifestyle changes or medications like metformin can therefore improve both metabolic and reproductive symptoms simultaneously. If you are being evaluated for PCOS, your HOMA-IR result is typically considered alongside hormone levels (LH, FSH, testosterone, AMH), pelvic ultrasound findings, and menstrual history. Use our Ovulation Calculator and Period Calculator to track your cycle alongside HOMA-IR monitoring.
HOMA-IR vs QUICKI -- Two Ways to Look at the Same Data
HOMA-IR
A linear index where higher numbers indicate more insulin resistance. Simpler to calculate and more widely cited in clinical research and practice. Developed 1985, Oxford.
QUICKI
Uses a logarithmic transformation of the same fasting glucose and insulin values. Higher QUICKI values indicate better insulin sensitivity -- the opposite direction from HOMA-IR. Some researchers consider it slightly more stable at extreme values.
Since both HOMA-IR and QUICKI are calculated from the exact same two fasting values, they always tell a consistent story. QUICKI is included here as a cross-reference for readers who encounter it in lab reports or research papers, not as an independent additional test. A typical QUICKI value in healthy individuals is around 0.33 or above; values below 0.30 are often associated with insulin resistance.
Common Signs of Insulin Resistance
- Abdominal weight gain: Particularly visceral fat around the organs -- check your waist-to-hip ratio and waist-to-height ratio
- Difficulty losing weight: Especially around the abdomen despite diet and exercise
- Fatigue after meals: Particularly after carbohydrate-heavy meals as blood sugar spikes and drops
- Elevated fasting blood sugar: Above 100 mg/dL (5.6 mmol/L) -- check with our blood sugar checker
- Elevated fasting insulin: Above 10-12 uIU/mL is commonly associated with insulin resistance
- Skin tags and acanthosis nigricans: Dark, velvety patches of skin, typically in the neck, armpits, or groin
- High triglycerides and low HDL: A classic lipid pattern associated with metabolic syndrome -- check your cholesterol levels
- High blood pressure: Often co-occurs with insulin resistance -- check your blood pressure
- PCOS symptoms: Irregular periods, acne, excess hair growth in women
How to Lower Your HOMA-IR Score -- Evidence-Based Strategies
Insulin resistance is genuinely modifiable. Research consistently shows that targeted lifestyle changes can meaningfully reduce HOMA-IR scores within 8-16 weeks:
- Regular aerobic exercise: Even 150 minutes per week of moderate-intensity aerobic activity (brisk walking, cycling, swimming) significantly improves insulin sensitivity. Track your exercise with our Calorie Burned Calculator
- Resistance training: Building muscle mass increases the main tissue for insulin-mediated glucose uptake. Add 2-3 sessions per week of weight training alongside aerobic exercise
- Reduce refined carbohydrates and added sugar: Refined carbs chronically elevate insulin demand. Replacing white rice, white bread, and sugary drinks with wholegrains, legumes, and vegetables is one of the most effective dietary changes. Check our Sugar Intake Calculator
- Lose abdominal fat: Even a 5-10% reduction in body weight significantly improves HOMA-IR in people who are overweight. Use our Weight Loss Calculator for a personalized deficit plan
- Improve sleep quality: Even one night of poor sleep acutely worsens insulin resistance. Aim for 7-9 hours of consistent sleep. Use our Sleep Calculator to optimize your schedule
- Manage chronic stress: Cortisol directly impairs insulin signaling. Regular relaxation practices, exercise, and social support all help lower cortisol over time
- Adequate protein intake: Higher protein meals reduce blood sugar spikes after eating and help preserve muscle mass. Use our Protein Intake Calculator
- Consider low-glycemic or ketogenic diet: Some people with significant insulin resistance respond well to very low carbohydrate diets. Use our Keto Macro Calculator if this approach appeals to you
How to Get an Accurate HOMA-IR Result
- Fast for 8-12 hours, water only: Coffee, food, and even intense exercise beforehand can shift insulin levels and distort your result significantly
- Get glucose and insulin from the same blood draw: Both values must be from the same fasting morning sample
- A poor night's sleep can temporarily raise insulin: Consider rescheduling if you had a particularly bad night before your blood draw
- Different labs use different insulin assays: Absolute numbers can vary between labs, so tracking your trend at the same lab over time is often more informative than comparing single readings across different labs
- Illness can temporarily elevate both glucose and insulin: Avoid testing during acute illness
