BMI and HOMA-IR calculators

Calculate your BMI, your basal and total metabolic rate, and the HOMA-IR insulin resistance index. These are the same formulas I use during consultations - the result will tell you where to start.

BMI calculator

BMI calculator chart

BMI	Weight status
Below 18.5	Underweight
18.5 - 24.9	Normal
25.0 - 29.9	Overweight
30.0 and above	Obesity

Legend

BMI - Body Mass Index.
BMR (Basal Metabolic Rate) - the number of calories your body needs for its basic life functions.
TDEE (Total Daily Energy Expenditure) - the total number of calories your body burns during the day, taking into account physical activity and metabolic processes. TDEE consists of BMR plus the calories burned during physical activity.
The Harris-Benedict formula - a formula for calculating BMR, based on weight, height, age and sex. Used for a BMI below 30 kg/m2. It was developed from the research of James Harris and Francis Benedict in 1919.
The Mifflin formula - an updated version of the Harris-Benedict formula, developed by Mifflin and St Jeor in 1990. Used for a BMI greater than or equal to 30 kg/m2.

HOMA-IR calculator

HOMA-IR calculator results

Most experts consider a value of 2 to be the criterion for insulin resistance. Therefore, in people with normal tissue sensitivity to insulin, the HOMA index under physiological conditions should be below 2.

At what HOMA-IR value does insulin resistance begin?

≤ 2 (at or below) - a physiological, normal result,
> 2 (above) - an abnormal result (according to most authors), indicating insulin resistance. Always consult it with your doctor.

Remember that the calculator is not a precise diagnostic tool.

You do not have to stick rigidly to your meal plan.

When working with me you receive a food swap table that explains how to rotate products.

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