- Enter your waist, blood pressure, fasting glucose, triglycerides and HDL from a recent check-up.
- The score shows how many of the five markers are in range. All five means metabolically healthy; three or more out of range matches metabolic syndrome.
- Only about 1 in 8 US adults has all five in the optimal range, so do not be discouraged by your first result.
Metabolic Health Score
Enter numbers from a recent check-up. The score counts how many of the five metabolic health markers are in the healthy range.
What the score measures
Doctors use five simple measurements to judge metabolic health. They come from the international harmonized definition of metabolic syndrome, and together they reflect how well your body handles sugar and fat.
| Marker | Healthy range |
|---|---|
| Waist | Under 90 cm (men) or 80 cm (women) for South Asians; 94 / 80 cm for Europeans; 102 / 88 cm under US criteria |
| Blood pressure | Under 130/85 mmHg, without medicine |
| Fasting glucose | Under 100 mg/dL (5.6 mmol/L), without medicine |
| Triglycerides | Under 150 mg/dL (1.7 mmol/L) |
| HDL cholesterol | 40 mg/dL or higher (men), 50 mg/dL or higher (women) |
Alberti et al., Circulation 2009. Taking medicine for a marker counts as out of range, as in the official definition.
How to read your result
- 5 out of 5: you meet the definition of metabolic health. Recheck every year.
- 3 or 4 out of 5: one or two markers need attention. These often improve together with the same habits.
- 2 or fewer: three or more markers are out of range, which matches metabolic syndrome. Please talk to your doctor.
The score does not include LDL cholesterol, ApoB, HbA1c or liver tests, which also matter. Our Complete Guide to Metabolic Health explains all of them and how they connect.
Related guides
Read the guide →
Metabolic Syndrome: The 5 NumbersRead the guide →
Visceral Fat and Metabolic HealthRead the guide →
The 7-Day Metabolic Health Starter PlanRead the guide →
Common questions
Where do I find these numbers?
On a routine health check-up: a lipid panel gives triglycerides and HDL, a fasting blood test gives glucose, and a clinic or home monitor gives blood pressure. Measure your waist at home, midway between your lowest rib and your hip bone.
Why is the waist cut-off lower for South Asians?
At the same waist size and BMI, people of South Asian heritage tend to carry more fat around the organs and develop diabetes and heart disease earlier. Guidelines therefore use 90 cm for men and 80 cm for women.
Can I improve my score?
Yes. Walking after meals, cutting sugary drinks, more fiber and protein, better sleep and losing 5–10% of body weight if you carry extra around the middle often improve several markers within 3–6 months.
More free tools
Waist-to-Height Ratio Calculator · BMI Calculator · Calorie Calculator · Protein Calculator · Fiber Calculator · Water Intake Calculator · All tools
Sources
- Alberti KG, Eckel RH, Grundy SM, et al. Harmonizing the metabolic syndrome: a joint interim statement. Circulation. 2009;120(16):1640–1645.
- Araújo J, Cai J, Stevens J. Prevalence of optimal metabolic health in American adults: National Health and Nutrition Examination Survey 2009–2016. Metab Syndr Relat Disord. 2019;17(1):46–52.
- WHO Expert Consultation. Appropriate body-mass index for Asian populations and its implications for policy and intervention strategies. Lancet. 2004;363(9403):157–163.
This tool is for general education and is not a substitute for advice from your own doctor or healthcare team.