HOMA-IR Calculator.
Insulin resistance shows up in your bloodwork years before glucose does. HOMA-IR combines fasting glucose and fasting insulin into one early-warning number — enter both to see where you stand.
The earliest reversible warning.
As cells become resistant to insulin, the pancreas compensates by secreting more of it to keep fasting glucose in the normal range. So fasting insulin — and HOMA-IR, which combines it with glucose — rises years before fasting glucose or HbA1c ever leave the "normal" band. That lead time is the whole point: it is the window in which insulin resistance is still fully reversible with training, diet, and sleep.
HOMA-IR = (fasting glucose × fasting insulin) / 405 when glucose is in mg/dL (or / 22.5 in mmol/L), from the model Matthews et al. published in 1985. Because insulin assays are not standardized across labs, treat the tier as a directional signal and track your own trend over time rather than chasing a single decimal.
- Matthews DR, Hosker JP, Rudenski AS, et al. (1985). Homeostasis model assessment: insulin resistance and beta-cell function. Diabetologia, 28(7), 412–419.
- Gayoso-Diz P, Otero-González A, Rodriguez-Álvarez MX, et al. (2013). Insulin resistance (HOMA-IR) cut-off values and the metabolic syndrome. BMC Endocrine Disorders, 13, 47.
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