| Profile | Workload | Sleep | Stress | Recovery | Index | Band |
|---|---|---|---|---|---|---|
| Analyst (balanced) | 42h | 7.6h | 4 | 5 days | 82.4 | Thriving |
| Manager (busy) | 55h | 6.6h | 7 | 3 days | 60.8 | Elevated |
| Engineer (on-call) | 58h | 6.2h | 8 | 2 days | 46.9 | High |
| Founder (crunch) | 72h | 5.4h | 9 | 1 day | 29.7 | Critical |
| Consultant (stable) | 48h | 7.2h | 5 | 4 days | 73.1 | Stable |
The calculator converts each input into a risk subscore from 0 to 100, where 0 is ideal and 100 indicates high strain. A weighted average becomes the Risk Score. The Burnout Health Index is computed as:
Risk Score = Σ(risk_subscore × weight) ÷ Σ(weights)Burnout Health Index = 100 − Risk Score
Key transformations include: workload combining base hours plus overtime (weighted heavier), sleep risk increasing below 8 hours, recovery risk increasing when true rest days are scarce, and symptom clustering adding strain when multiple signs appear together.
- Enter typical values from the past 2–4 weeks for each field.
- Click Submit to see your index and the highest-risk subscores.
- Pick one or two next steps that target your biggest risks first.
- Recalculate weekly or monthly to track improvement trends over time.
- If your score stays low with persistent symptoms, seek professional support.
Workplace burnout signals
Burnout develops when demands stay high while control and recovery remain low. A single week can mislead, so the calculator uses typical values from the last two to four weeks. This steadier baseline helps you spot whether strain is temporary or structural. Use it for reflection before reviews or role changes, and note what changed when your score moved.
Inputs tied to capacity
The form captures workload hours, overtime, sleep, recovery days, stress, energy, and focus difficulty. It also includes autonomy and manager and peer support, factors linked to sustained performance. Benchmarks add context: forty to fifty hours weekly is manageable; overtime above eight hours raises risk quickly. Sleep near eight hours lowers risk; four or more recovery days monthly improves resilience; one hundred fifty weekly exercise minutes supports energy.
Weighted scoring logic
Each input becomes a risk subscore from zero to one hundred. Higher subscores represent tougher conditions, like heavy overtime, low sleep, weak boundaries, long commutes, or symptom clustering. The calculator then applies weights so the strongest drivers, workload, recovery, sleep, and stress, shape the Risk Score more than smaller contributors, such as commute and exercise. Role intensity can multiply workload risk, and major changes add stress pressure.
Reading patterns over time
Use the Index as a trend metric, not a verdict. Track it weekly during intense launches, then monthly in steady periods. Compare against your own baseline rather than coworkers, because job types differ. Watch for a downward slope across two or three measurements, especially if sleep and recovery risks rise together. That pattern often precedes disengagement, quality slips, and higher absence. Bands translate scores: Thriving 80–100, Stable 65–79, Elevated 50–64, High 35–49, Critical below 35.
Career planning actions
Translate results into actions. If workload risk dominates, renegotiate deliverables, delegate, or narrow priorities. If autonomy or support risks are high, request clearer decision rights, pairing, and scheduled check ins. If boundaries score poorly, set a shutdown routine, protect evenings, and define response windows. If symptoms stack up, protect recovery time and consult a professional resource. Aim to move one band upward within eight weeks by targeting the highest two subscores.
What is the Burnout Health Index?
It is a 0–100 wellbeing protection score derived from weighted risk subscores. Higher values indicate stronger recovery capacity and healthier work conditions, while lower values suggest elevated burnout risk requiring changes.
How often should I recalculate?
Use weekly checks during high-pressure periods and monthly checks during stable periods. Compare against your own baseline and note major changes, like on-call rotations, new roles, or extended overtime.
Which inputs influence the score most?
Workload, recovery days, sleep, and perceived stress carry the largest weights. Autonomy, support, boundaries, symptoms, and energy refine the picture, while commute and exercise provide smaller but meaningful adjustments.
How should I interpret the bands?
Thriving (80–100) indicates strong protection. Stable (65–79) is generally sustainable. Elevated (50–64) suggests watchfulness. High (35–49) signals urgent adjustments. Critical (0–34) calls for immediate recovery support and workload changes.
Can I export and share results?
Yes. After calculating, use the Download CSV or Download PDF buttons to save your results and subscores. Share summaries with a coach, manager, or HR partner to support a constructive workload conversation.
Is this a medical assessment?
No. It is a planning tool for career and workload decisions, not a diagnosis. If symptoms persist, worsen, or interfere with daily functioning, seek advice from a qualified health professional.