A1C Chart 2026 — What Your HbA1c Number Means and How to Lower It
A1C (HbA1c) is a blood test that measures your average blood sugar over the past 2-3 months. It's the single most important number for diabetes management. Use the chart below to understand your level and get evidence-based steps to improve it.
A1C Ranges
| Range | Category | Average Glucose (mg/dL) | What It Means |
|---|---|---|---|
| Below 5.7% | Normal | Below 117 | Healthy range. Maintain with balanced diet and exercise. |
| 5.7% – 6.4% | Prediabetes | 117 – 137 | High risk. Lifestyle changes can prevent progression. 58% risk reduction with diet + exercise (DPP study). |
| 6.5% – 7.0% | Well-managed diabetes | 140 – 154 | ADA target for most adults. Continue treatment plan. |
| 7.0% – 8.0% | Needs improvement | 154 – 183 | Discuss medication adjustment with your doctor. Intensify lifestyle changes. |
| Above 8.0% | High risk | Above 183 | Elevated complication risk. Urgent medication and lifestyle review needed. |
A1C to Average Glucose Conversion
The formula: eAG (mg/dL) = 28.7 × A1C − 46.7 (Nathan 2008). For example, an A1C of 7% equals approximately 154 mg/dL average glucose. An A1C of 6.5% equals approximately 140 mg/dL.
How to Lower Your A1C
- Diet changes: Reduce refined carbs, increase fibre and protein. Each 30g/day carb reduction lowers A1c by ~0.3% over 3 months.
- Exercise: 150 min/week of moderate activity (brisk walking counts) lowers A1c by 0.5-0.7%.
- Weight loss: Every 1kg lost improves A1c by ~0.1%. The target is 5-10% of body weight.
- Medication: Metformin lowers A1c by 1-1.5%. GLP-1 agonists (Ozempic, Mounjaro) lower A1c by 1-2% plus significant weight loss.
- CGM monitoring: Continuous glucose data helps identify spikes and improve time-in-range by 10-15% on average.
Frequently Asked Questions
What is A1C?
A1C (also called HbA1c or glycated hemoglobin) measures the percentage of hemoglobin proteins in your blood coated with sugar. It reflects average blood sugar over 2-3 months — unlike a fasting glucose test, which is a single snapshot.
How often should I test my A1C?
The ADA recommends at least twice yearly if blood sugar is stable, and every 3 months if you're adjusting treatment or not meeting targets.
Can A1C be inaccurate?
Yes — iron deficiency, sickle cell disease, thalassemia, pregnancy, recent blood transfusion, and kidney disease can affect accuracy. If your A1C doesn't match your daily glucose readings, discuss with your doctor.