How to Use This Calculator
Step 1: Get Your Numbers
Visit Your Doctor
Get a blood test to check cholesterol and glucose levels
Measure Your Waist
Use a tape measure around your belly button
Check Blood Pressure
Get your BP checked at a pharmacy or doctor's office
Step 2: Enter Your Info
Basic Info
Select your sex (affects the cutoff values)
Five Key Measurements
Enter waist size, triglycerides, HDL, blood pressure, and glucose
Get Your Results
See how many criteria you meet and your risk level
How the Calculator Works
The Five Criteria
1. Big Waist
Men: ≥40 inches (102 cm) | Women: ≥35 inches (88 cm)
2. High Triglycerides
≥150 mg/dL (fat in your blood)
3. Low Good Cholesterol (HDL)
Men: <40 mg/dL | Women: <50 mg/dL
4. High Blood Pressure
≥130/85 mmHg or on BP medication
5. High Blood Sugar
≥100 mg/dL (after fasting) or on diabetes medication
What It Means
0-1 Criteria
You're doing great! Keep up your healthy habits.
2 Criteria
Warning zone. Time to make some healthy changes.
3+ Criteria
Metabolic syndrome diagnosed. See your doctor soon.
Why 3 Out of 5?
Having 3 or more of these issues means your body is struggling with how it processes energy and stores fat. This combo increases your risk for heart disease and diabetes. The good news? Making changes now can reverse it!
Understanding Metabolic Syndrome
What is Metabolic Syndrome?
Metabolic syndrome is a group of health problems that happen together. Think of it as your body's alarm system warning you that things need to change. It's not a disease itself, but it means you're at higher risk for serious health issues.
The Five Warning Signs:
- • Carrying extra weight around your belly
- • High blood fats (triglycerides)
- • Low "good" cholesterol (HDL)
- • High blood pressure
- • High blood sugar
Why Should You Care?
Having metabolic syndrome means you're more likely to develop type 2 diabetes, heart disease, and stroke. But here's the important part: you can reverse it by making healthy changes!
The Good News:
- • It's reversible with lifestyle changes
- • Exercise and diet make a huge difference
- • Small changes lead to big improvements
- • You're not stuck with it forever
Risk Factors
Things that increase your chances of getting metabolic syndrome
Things You Can Control
You have the power to change these:
- Being overweight or obese
- Not exercising enough
- Eating too much junk food and sugar
- Smoking
- Not getting enough sleep
Things You Can't Control
These are risk factors you're born with:
- Family history (runs in families)
- Getting older (more common after age 40)
- Ethnicity (higher risk for some groups)
- Having had diabetes during pregnancy
Lifestyle Changes
What to Eat
More Vegetables & Fruits
Fill half your plate with colorful veggies and fruits
Whole Grains
Brown rice, whole wheat bread, oatmeal instead of white bread
Lean Protein
Chicken, fish, beans, and nuts instead of fatty meats
Less Sugar & Junk Food
Cut back on soda, candy, chips, and fast food
How to Move More
Do Cardio Exercise
Walking, running, swimming, biking for 30 minutes most days
Build Muscle
Strength training 2-3 times per week (pushups, weights)
Move Throughout the Day
Take stairs, walk during breaks, don't sit all day
Start Small
Even 10 minutes of activity helps. Build up slowly!
How to Get Accurate Readings
Before Your Test
- Fast for 8-12 hours before blood tests (water is OK)
- Avoid exercise right before your appointment
- Tell your doctor about all medications you take
Measuring Your Waist
- Use a tape measure around your belly button level
- Stand up straight and breathe normally
- Don't pull the tape too tight or too loose
When to Seek Emergency Care
Know when you need immediate medical help
Call 911 or Go to ER if You Have:
- Chest pain or pressure
- Trouble breathing
- Severe headache or vision changes
- Weakness or numbness on one side
- Confusion or can't speak clearly
- Blood pressure over 180/120
Schedule a Doctor Visit Soon if You Have:
- 3 or more metabolic syndrome criteria
- Sudden weight gain
- Family history of heart disease or diabetes
- Persistent fatigue or increased thirst