Metabolic Risk Calculator
Assess your metabolic syndrome risk based on the 5 internationally harmonized criteria. Enter your details for a quick risk assessment.
Metabool Risico Calculator
Enter your details to calculate your metabolic risk profile. You don't need to know everything — the tool will indicate where blood testing may be useful.
Measure around your navel while standing, after a normal exhale. Use a tape measure directly on your skin.
Estimated based on your height, weight and age:
Answer a few lifestyle questions so we can estimate your blood pressure.
High blood pressure in family
Answer a few lifestyle questions so we can estimate your blood values.
Your metabolic risk profile
Assessment based on the 5 IDF/harmonized criteria
Possible indication for metabolic syndrome. Please consult your GP for a complete examination.
Elevated values have been found, but blood values are missing to complete the picture. A blood test is recommended.
Insufficient data is available for a complete assessment. A comprehensive blood test can provide more clarity.
All assessed criteria are within normal values. Continue to maintain a healthy lifestyle.
Some risk factors have been found. Monitor these and consider regular check-ups.
elevated, unknown
BMI (for context)
Underweight (< 18.5) Normal weight (18.5 – 24.9) Overweight (25 – 29.9) Obese (≥ 30)
BMI is not a MetS criterion but provides context on weight status.
Some values have been estimated based on your lifestyle answers. For a more accurate assessment, consider getting a blood test. View our blood tests
Recommendations for elevated values
Want to keep track of your results?
Create a free account to save your scores and see how they change over time.
Medical Disclaimer
This tool is based on the internationally harmonized criteria for metabolic syndrome (Alberti et al., Circulation 2009) and the IDF definition. The result is a risk assessment, not a diagnosis. Metabolic syndrome can only be established by a doctor based on complete blood work and physical examination. Consult your GP if you have an elevated risk or symptoms.
What is metabolic syndrome?
Metabolic syndrome is a combination of risk factors that together significantly increase the risk of cardiovascular disease and type 2 diabetes. It involves a cluster of conditions: abdominal obesity, elevated blood pressure, elevated blood sugar, elevated triglycerides and lowered HDL cholesterol. If you meet 3 or more of the 5 criteria, it is classified as metabolic syndrome. An estimated 20-25% of the world population has metabolic syndrome.
The 5 criteria for metabolic syndrome
According to the internationally harmonized definition (Alberti et al., 2009), metabolic syndrome is diagnosed when at least 3 of these 5 criteria are met:
- Elevated waist circumference — ≥ 94 cm (male) or ≥ 80 cm (female) according to European standards
- Elevated triglycerides — ≥ 1.7 mmol/L or treatment for this condition
- Lowered HDL cholesterol — < 1.03 mmol/L (male) or < 1.29 mmol/L (female) or treatment for this condition
- Elevated blood pressure — systolic ≥ 130 mmHg and/or diastolic ≥ 85 mmHg or blood pressure treatment
- Elevated fasting glucose — ≥ 5.6 mmol/L or treatment for type 2 diabetes
Who is at risk?
Metabolic syndrome is more common in people who are overweight (especially abdominal fat), have a sedentary lifestyle, and in older adults. Genetic predisposition also plays a role: if type 2 diabetes or cardiovascular disease runs in your family, your risk is elevated. Other risk factors include stress, lack of sleep, smoking and excessive alcohol consumption. The good news: most risk factors can be influenced through lifestyle changes.
Methodology & sources
This calculator is based on the internationally harmonized criteria for metabolic syndrome, established by Alberti KG et al. in "Harmonizing the Metabolic Syndrome" (Circulation, 2009). The waist circumference thresholds follow the European IDF standards (IDF Consensus Worldwide Definition, 2006). Additional guidelines are derived from the NHG Standard Diabetes mellitus type 2. The tool uses a three-status system (normal, elevated, unknown) to provide a meaningful risk assessment even with incomplete data.
Frequently Asked Questions
What exactly is metabolic syndrome?
Metabolic syndrome is not a disease in itself, but a combination of risk factors that together significantly increase your chance of cardiovascular disease and type 2 diabetes. If you meet at least 3 of the 5 criteria (waist circumference, blood pressure, triglycerides, HDL cholesterol, fasting glucose), it is classified as metabolic syndrome.
I don't know my blood values. Can I still use the tool?
Yes. The tool will assign an "unknown" status for missing values and advise which blood tests may be useful to complete your risk profile. You can measure your waist circumference and blood pressure at home to get an initial assessment.
How do I measure my waist circumference correctly?
Measure while standing, after a normal exhale. Place the tape measure directly on your skin, at navel level, horizontally around your abdomen. Pull the tape snug without pressing into the skin. Record the value in centimeters.
I am already being treated for high blood pressure. Does that count as elevated?
Yes. If you use blood pressure medication, the blood pressure criterion is assessed as "elevated" regardless of your current blood pressure values. The same applies to treatment for diabetes (glucose criterion) and treatment for high cholesterol (triglycerides criterion).
Can I reverse metabolic syndrome?
In many cases, yes. The most important lifestyle changes are: more exercise (at least 150 minutes per week), weight loss (even 5-10% can make a big difference), healthier eating (less sugar, more vegetables and fibre), and quitting smoking. Discuss a personal plan with your GP.
How reliable is this online tool?
This tool is based on the scientifically validated harmonized criteria (Alberti et al., 2009), used in clinical practice worldwide. The tool provides a risk assessment but cannot make a diagnosis. Only a doctor can establish metabolic syndrome based on physical examination and complete blood values.
Metabolic Health Package
Get a complete picture of your metabolic health with our blood test package. Measure triglycerides, HDL cholesterol, fasting glucose and more at a certified laboratory.