HOMA-IR Calculator

Calculate your insulin resistance score from fasting glucose and fasting insulin. HOMA-IR is the gold standard proxy for insulin resistance used by endocrinologists worldwide.

HOMA-IR = (Fasting Glucose mg/dL × Fasting Insulin uIU/mL) ÷ 405

HOMA-IR Reference Ranges

< 1.0Optimal
1.0 – 1.4Normal
1.5 – 1.9Early insulin resistance
2.0 – 2.9Moderate insulin resistance
≥ 3.0Severe insulin resistance

What Is HOMA-IR?

HOMA-IR (Homeostatic Model Assessment of Insulin Resistance) estimates how resistant your cells are to insulin. It was developed by Matthews et al. in 1985 and remains the most widely used clinical proxy for insulin resistance outside of a hyperinsulinemic-euglycemic clamp (the gold standard but impractical for routine use).

Why it matters: Fasting glucose alone misses early insulin resistance. Your glucose can stay "normal" for 5-10 years while insulin climbs higher and higher — because your pancreas compensates. HOMA-IR catches this early by looking at both glucose AND insulin together.

What to do with your result: If your HOMA-IR is above 2.0, discuss with your doctor. Lifestyle interventions (exercise, dietary changes, sleep optimization) can improve insulin sensitivity. Track your HOMA-IR over time to see if your interventions are working.

How to Get These Tests

Most annual physicals include fasting glucose but not fasting insulin. You need to specifically request fasting insulin from your doctor, or order it yourself through a direct-to-consumer lab service like Ulta Lab Tests ($20-30) or Function Health.

Frequently Asked Questions

What is a normal HOMA-IR score?
Below 1.0 is optimal, 1.0-1.4 is normal. Above 2.0 indicates insulin resistance. Above 3.0 is severe insulin resistance associated with increased risk of type 2 diabetes.
How is HOMA-IR calculated?
HOMA-IR = (Fasting Glucose in mg/dL × Fasting Insulin in µIU/mL) ÷ 405. Both tests require an overnight fast of 8-12 hours.
Can you have insulin resistance with normal blood sugar?
Yes. Insulin rises years before glucose does because your pancreas compensates. HOMA-IR catches this early by looking at both glucose and insulin together.
How often should I check my HOMA-IR?
Every 3-6 months if your score is elevated (above 2.0). Annually if your score is normal. More frequently if you are actively making lifestyle changes to improve insulin sensitivity.
What can I do to lower my HOMA-IR?
Exercise (especially resistance training), reduce refined carbohydrates, improve sleep quality, manage stress, and lose visceral fat. These interventions can improve insulin sensitivity within 8-12 weeks.

Track your HOMA-IR over time

Upload your lab results to Vitalix and see your insulin resistance trend alongside medications, supplements, and lifestyle experiments. AI recommends which tests to add next.

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This calculator is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare provider for interpretation of lab results and treatment decisions.