How insulin resistant
are you — really?
Calculate your HOMA-IR score from lab values, or use the symptom assessment if you don't have blood work — then get a personalised daily carb target for your insulin sensitivity level.
Breakfast is deliberately lower — insulin sensitivity is typically lowest in the morning for people with PCOS. Distribute remaining carbs across lunch and dinner with protein and fat at every meal.
What is HOMA-IR and why does it matter for PCOS?
HOMA-IR (Homeostatic Model Assessment of Insulin Resistance) is a validated mathematical formula that estimates insulin resistance from two simple blood test values — fasting glucose and fasting insulin. It's one of the most commonly used clinical measures of insulin resistance outside of the gold-standard hyperinsulinemic-euglycemic clamp test, which is expensive and invasive.
For PCOS specifically, insulin resistance is present in an estimated 65–70% of people with the condition — including those who are lean. Understanding your insulin resistance level helps explain why standard calorie deficits may not produce expected results, and informs which dietary approach is most likely to be effective for your specific metabolic situation.
What do the HOMA-IR scores mean?
Generally accepted clinical thresholds: below 1.0 is considered normal insulin sensitivity; 1.0–1.9 is borderline; above 1.9 suggests insulin resistance; above 2.9 suggests significant insulin resistance. Some clinicians use a threshold of 2.5 for the insulin resistance cutoff — standards vary. This calculator uses 1.9 as the insulin resistance threshold, which is consistent with the majority of published clinical guidelines.
Why isn't fasting insulin included in standard blood panels?
Standard metabolic panels typically include fasting glucose but not fasting insulin — partly because insulin testing adds cost, and partly because standard of care for most patients doesn't require it unless diabetes is being investigated. For PCOS patients specifically, requesting a fasting insulin level alongside your fasting glucose is worth discussing with your doctor — it gives a much more complete picture of your metabolic health than glucose alone.
Can I have insulin resistance with a normal fasting glucose?
Yes — this is one of the most important things for PCOS patients to understand. Fasting glucose can remain in the normal range for years while insulin resistance is already significant, because the pancreas compensates by producing more insulin to maintain glucose levels. A normal fasting glucose with elevated fasting insulin produces a high HOMA-IR score — the glucose looks fine but the insulin work required to achieve that is a sign of resistance.
How accurate is the symptom-based assessment?
It is a screening tool, not a diagnostic instrument. The symptom checklist identifies common presentations of insulin resistance associated with PCOS and weights them by clinical relevance — but symptoms can have multiple causes, and their presence or absence does not confirm or rule out insulin resistance. Use it as a starting point for a conversation with your doctor, not as a substitute for blood work.
This calculator is an educational tool only. HOMA-IR is a research and screening measure — it is not a clinical diagnostic test for insulin resistance or any other condition. A diagnosis of insulin resistance requires clinical evaluation by a qualified physician or endocrinologist. Carbohydrate targets are general guidance only and should be individualised with a registered dietitian. Do not make significant dietary changes based on this tool alone.