How to Use This Calculator
Quick and Easy
Answer Simple Questions
Tell us about your age, weight, and daily habits
Get Your Score
See your risk level in seconds
Learn What to Do
Get simple tips to lower your risk
What You'll Need
Your Measurements
Height (in inches), weight (in pounds), and waist size
Your Habits
How often you exercise and eat healthy foods
Family Info
If anyone in your family has diabetes
How the Calculator Works
The FINDRISC System
This calculator uses a trusted scoring system called FINDRISC that doctors use around the world. It looks at things that affect your diabetes risk and adds up points.
Age (0-4 points)
Older age = higher risk
Weight (0-3 points)
Higher BMI = higher risk
Belly Size (0-4 points)
Bigger waist = higher risk
Your Habits (0-3 points)
Activity level and diet matter
What Your Score Means
Less than 7
LOW RISKKeep doing what you're doing!
7-11
SLIGHTLY ELEVATEDSmall changes can help
12-14
MODERATE RISKTalk to your doctor
15-19
HIGH RISKGet screened soon
20 or more
VERY HIGH RISKSee your doctor ASAP
Understanding Type 2 Diabetes
What is Type 2 Diabetes?
Type 2 diabetes happens when your body can't use sugar (glucose) properly for energy. Think of it like a key that doesn't fit the lock anymore. Your body makes insulin (the key), but it doesn't work as well as it should.
Common Signs:
- • Feeling thirsty all the time
- • Needing to pee a lot
- • Feeling super tired
- • Blurry vision
- • Cuts that heal slowly
Why Does It Matter?
If not managed, high blood sugar can damage your body over time. The good news? You can prevent or delay diabetes by making healthy choices now!
Good News:
- • It's preventable in many cases
- • Lifestyle changes really work
- • Catching it early helps a lot
- • You have control over your risk
Risk Factors
Things that increase your chance of getting type 2 diabetes
You Can Change These
Good news! You have power over these:
- Being overweight - especially extra belly fat
- Not moving much - sitting a lot instead of being active
- Eating poorly - lots of junk food, not enough veggies
- Not sleeping enough - less than 7 hours per night
- Smoking - cigarettes increase risk
You Can't Change These
But knowing about them helps you stay alert:
- Age - risk goes up after 45
- Family history - parents or siblings with diabetes
- Ethnicity - some groups have higher risk
- Pregnancy diabetes - had diabetes while pregnant
- PCOS - polycystic ovary syndrome
Lifestyle Changes to Lower Your Risk
Simple changes that make a big difference!
Get Moving
Walk More
Aim for 30 minutes a day - even if you break it up into smaller chunks
Find Fun Activities
Dance, bike, swim, play sports - whatever you enjoy!
Take the Stairs
Small changes add up - park farther away, stand while gaming
Eat Better
Add Veggies
Fill half your plate with vegetables - they're filling and healthy
Choose Whole Grains
Brown rice, whole wheat bread - better than white versions
Drink Water
Instead of soda or juice - save liquid sugar for special occasions
Other Important Stuff
Get Enough Sleep
7-9 hours each night helps your body work better
Manage Stress
Try deep breathing, meditation, or talking to friends
The 5% Rule
Did you know?
Losing just 5-7% of your body weight (if you're overweight) can cut your diabetes risk in HALF!
That's only 10-14 pounds if you weigh 200 pounds
How to Get Accurate Results
Before You Start
- Measure your waist: Use a tape measure around your belly button (not your hips!) and write it down in inches
- Know your height and weight: Have your height in inches and weight in pounds ready
- Be honest: Answer all questions truthfully for the best results
Tips for Accuracy
- Waist measurement: Breathe normally, don't suck in your belly
- Activity level: Think about your typical week, not just today
- Diet question: Be realistic about how often you actually eat fruits/veggies
Converting Measurements
Waist & Height:
Centimeters to inches: divide by 2.54
Example: 86 cm ÷ 2.54 = 34 inches
Weight:
Kilograms to pounds: multiply by 2.205
Example: 82 kg × 2.205 ≈ 181 lbs
Diabetes Prevention Tips
Easy Food Swaps
Quick Activity Ideas
🚶 Walking Ideas
- • Walk to school or work when possible
- • Take a 10-minute walk after meals
- • Walk while talking on the phone
🏃 Fun Exercise
- • Dance to your favorite music
- • Play active video games
- • Join a sports team or club
💪 Build It Into Your Day
- • Do squats during TV commercials
- • Take stairs instead of elevators
- • Do stretches before bed
Understanding Diabetes Screening
This calculator gives you a risk score, but only a doctor can diagnose diabetes. Here's what to expect:
Common Blood Tests
A1C Test
Shows your average blood sugar over the past 2-3 months
• Normal: Below 5.7%
• Prediabetes: 5.7% to 6.4%
• Diabetes: 6.5% or higher
Fasting Blood Sugar
Checks blood sugar after not eating for 8 hours
• Normal: Below 100 mg/dL
• Prediabetes: 100-125 mg/dL
• Diabetes: 126 mg/dL or higher
When to Get Tested
High Risk Score
If your calculator score is 12 or higher
Age 45+
Everyone should be tested starting at age 45
Younger with Risk Factors
If you're overweight and have other risk factors
Experiencing Symptoms
Excessive thirst, frequent urination, blurry vision
When to See a Doctor
See a doctor if you have any of these warning signs:
Urgent - See a Doctor Soon
- Peeing way more than usual
- Always feeling super thirsty
- Losing weight without trying
- Blurry vision that won't go away
- Cuts or bruises that heal slowly
- Feeling tired all the time
Also Talk to Your Doctor If:
- Your risk score is 12 or higher
- You have a family history of diabetes
- You're over 45 (get regular screenings)
- You want help with lifestyle changes
Remember:
This calculator is a screening tool, not a diagnosis. Only your doctor can tell you if you have diabetes or prediabetes. Don't be scared to get tested - catching it early makes a huge difference!