HOMA-IR: Catch Insulin Resistance Before It's Too Late
The calculation that reveals what glucose tests miss — often years before diabetes develops.
Private
Calculated on your device
Evidence-based
Oxford-validated formula
Actionable
Reversible with lifestyle
Who is this especially useful for?
- •Your glucose is "normal" but you have symptoms of metabolic dysfunction
- •Family history of diabetes or metabolic syndrome
- •You want to catch problems early, not after the damage is done
HOMA-IR is a screening tool, not a diagnosis — but it catches problems glucose tests miss.
You've probably had your blood sugar checked. But have you ever wondered how hard your body is working to keep that number in the "normal" range?
That's exactly what HOMA-IR reveals. It uses your fasting glucose and fasting insulin to estimate how well your cells respond to insulin. It's one of the most accessible ways to detect insulin resistance — often years before blood sugar problems appear on standard tests.
Calculate yours now
Enter your fasting glucose and fasting insulin values into our free HOMA-IR calculatorto see where you stand.
What is HOMA-IR?
HOMA-IR stands for Homeostatic Model Assessment of Insulin Resistance. Despite the technical name, the concept is simple.
When you haven't eaten for 8-12 hours (fasting state), your body maintains blood sugar through a balance between your liver (which releases glucose) and your pancreas (which releases insulin to control it).
HOMA-IR captures whether your pancreas is working harder than it should to achieve normal blood sugar. It was developed in 1985 by Dr. David Matthews at Oxford University as a practical alternative to complex laboratory tests.
The Formula
HOMA-IR = (Glucose × Insulin) ÷ 405
Glucose in mg/dL, Insulin in μU/mL • Our calculator handles unit conversions automatically
Example Calculation
90
Fasting Glucose (mg/dL)
8
Fasting Insulin (μU/mL)
1.78
Your HOMA-IR
How to Get These Numbers
Here's the challenge: fasting insulin is NOT included in standard blood panels. You need to request it.
Fasting Glucose
Usually included in basic metabolic panels. Requires 8-12 hour fast.
Fasting Insulin
Must be specifically requested. Same blood draw, same fasting requirement.
💡 Morning testing is best — insulin has natural daily variation. Get both values from the same blood draw.
I have my numbers →Why HOMA-IR Catches What Glucose Misses
Standard blood tests focus on glucose. But here's the problem: glucose can stay "normal" for years while insulin resistance quietly develops.
What standard tests show
- ✓Your blood sugar level
- ✗How much insulin it took
What HOMA-IR shows
- ✓Your blood sugar level
- ✓How hard your pancreas is working
- ✓Early warning of insulin resistance
The Hidden Pattern
Consider two people with fasting glucose of 90 mg/dL. One has insulin of 5 μU/mL (HOMA-IR = 1.1). The other has insulin of 15 μU/mL (HOMA-IR = 3.3). Same glucose, dramatically different metabolic health. Only HOMA-IR reveals this.
Three Perspectives on HOMA-IR
Different health paradigms interpret these thresholds differently:
Standard Medical
Based on population averages. Many labs use 2.5 as cutoff.
Research Consensus
Functional medicine targets tighter ranges for prevention.
Metabolic Focus
For those actively optimizing metabolic health. Context-dependent.
Learn more about these paradigms
A note on population differences
HOMA-IR thresholds may vary by ethnicity. Some studies suggest South Asians develop metabolic dysfunction at lower HOMA-IR values than Caucasians. Consider your results in context with your healthcare provider.
Why Early Detection Matters
Insulin resistance is the metabolic dysfunction at the root of type 2 diabetes, metabolic syndrome, PCOS, and much cardiovascular disease. Catching it early means you can reverse it — before permanent damage occurs.
79%
Sensitivity
For detecting insulin resistance
McLaughlin et al., 2003
10+
Years Early
Can detect IR before diabetes
Tabák et al., Lancet 2009
r=0.88
Correlation
With gold-standard clamp test
Bonora et al., 2000
The research is compelling
The 1985 Matthews study at Oxford established HOMA-IR as a practical alternative to the complex euglycemic clamp test. Since then, it has been validated in thousands of studies.
A landmark 2009 Lancet study followed participants for 13 years and found that insulin resistance (detectable by HOMA-IR) develops over a decade before blood sugar becomes abnormal.
Bonora et al. (2000) showed HOMA-IR correlates at r=0.88 with the gold-standard euglycemic clamp technique — making it a reliable, accessible alternative.
How to Improve Your HOMA-IR
The good news: insulin resistance is reversible. HOMA-IR often improves significantly with targeted lifestyle changes.
Lower Insulin Demand
- •Reduce refined carbs and sugars — biggest driver of insulin demand
- •Prioritize protein and fiber — slower glucose absorption
- •Consider time-restricted eating — gives pancreas rest periods
- •Limit liquid calories — juice, soda, sweetened drinks
Improve Insulin Sensitivity
- •Regular exercise — both cardio and resistance training help
- •Build muscle mass — muscle is a glucose sink
- •Prioritize sleep — poor sleep directly causes IR
- •Manage stress — cortisol impairs insulin signaling
How fast can you see results?
Most people see HOMA-IR improvement within 2-4 months of consistent dietary changes and increased physical activity. Some see faster results; others take longer. The trajectory matters as much as any single number.
How to Get Tested
The practical challenge: fasting insulin is not routinely included in standard panels. You need to specifically request it.
- 1Ask your doctor to add fasting insulin to your next blood work
- 2Fast for 8-12 hours before the blood draw (water is fine)
- 3Morning testing is best — insulin has natural daily variation
- 4Get both values from the same blood draw
- 5Calculate using our HOMA-IR calculator
Pro tip for US residents
If your doctor won't order fasting insulin, you can order it yourself through direct-to-consumer lab services. The test typically costs $30-50.
Key Takeaways
- HOMA-IR = (Fasting Glucose × Fasting Insulin) ÷ 405
- Catches insulin resistance years before glucose tests show problems
- Optimal HOMA-IR is < 1.0; above 2.5-3.0 indicates significant insulin resistance
- Fasting insulin must be specifically requested — it's not in standard panels
- Elevated HOMA-IR is reversible with diet, exercise, and sleep optimization
- Track changes over time — improvement typically appears within 2-4 months
Related Tools
HOMA-IR Calculator
Calculate your score now
TG/HDL Calculator
Complementary IR marker
QUICKI Calculator
Alternative IR formula
References
- Matthews DR et al. Homeostasis model assessment: insulin resistance and β-cell function. Diabetologia, 1985. PMID: 3899825
- Wallace TM, Levy JC, Matthews DR. Use and abuse of HOMA modeling. Diabetes Care, 2004. PMID: 15220233
- Bonora E et al. Homeostasis model assessment closely mirrors the glucose clamp technique. Diabetes Care, 2000. PMID: 10895844
- Tabák AG et al. Trajectories of glycaemia, insulin sensitivity, and insulin secretion before diagnosis of type 2 diabetes. Lancet, 2009. PMID: 19465231
- McLaughlin T et al. Use of metabolic markers to identify overweight individuals who are insulin resistant. Ann Intern Med, 2003. PMID: 14623617
Medical Disclaimer: This article is for educational purposes only. HOMA-IR is a screening tool, not a diagnostic test. Always interpret results with your healthcare provider.