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HOMA-IR Calculator

Free health calculator · HOMA-IR (Homeostatic Model Assessment of Insulin Resistance) estimates how effectively your body uses insulin. It is the simplest validated measure of insulin resistance.

Formula
(Fasting Insulin × Fasting Glucose) ÷ 405

What is HOMA-IR?

HOMA-IR is calculated from fasting insulin and fasting glucose. Below 1.0 is optimal for longevity. Above 2.0 suggests insulin resistance. Above 2.5 is strongly correlated with metabolic syndrome. Fasting insulin catches metabolic dysfunction 5-10 years before glucose or HbA1c become abnormal, making HOMA-IR one of the most valuable early screening tools.

HOMA-IR and longevity

HOMA-IR may be the single most underutilized metric in standard medicine. Insulin resistance is the root driver of metabolic syndrome, type 2 diabetes, MASLD (fatty liver), PCOS, and is increasingly linked to Alzheimer's disease ("type 3 diabetes"). The fact that fasting insulin is not included in standard metabolic panels means most insulin resistance goes undetected until organ damage has already begun.

Related biomarkers

These biomarkers are used in or related to the HOMA-IR calculation.

Insulin
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Glucose
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HbA1c
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Triglycerides
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HOMA-IR
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Frequently asked questions

What is a good HOMA-IR score?
Below 1.0 is optimal for longevity. 1.0-1.5 is healthy. 1.5-2.5 indicates developing insulin resistance. Above 2.5 strongly correlates with metabolic syndrome, type 2 diabetes risk, and fatty liver disease.
Why is HOMA-IR not on standard lab panels?
Most standard metabolic panels include fasting glucose but not fasting insulin. Without both values, HOMA-IR cannot be calculated. You may need to specifically request fasting insulin from your doctor or order it through a DTC lab service.
Why is the constant 405 used in the HOMA-IR formula?
The original HOMA-IR formula uses the constant 22.5 with glucose measured in mmol/L (the international standard). In the U.S., glucose is reported in mg/dL. Since 1 mmol/L = 18 mg/dL, the constant becomes 22.5 × 18 = 405. Both formulas produce the same result — just make sure to use the right constant for your units.
How can I improve my HOMA-IR?
Exercise is the most potent insulin sensitizer — a single bout of resistance training improves insulin sensitivity for 24-48 hours. Reducing refined carbohydrates, losing visceral fat, improving sleep quality, and managing stress also lower HOMA-IR. Improvements of 20-40% are common within 3-6 months of lifestyle changes.

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Sources: HOMA-IR formula based on published peer-reviewed research. Reference thresholds from clinical guidelines.

  • Homeostasis model assessment (HOMA) — Diabetes Journals

Last reviewed: April 2026. This calculator provides general health information and is not a substitute for professional medical advice, diagnosis, or treatment.

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