Example data table
| Scenario | Hours | Sleep | Intensity | Protective | Burnout Load | Category |
|---|---|---|---|---|---|---|
| Busy sprint week | 58 | 6.3 | 8 | 42 | 76 | Critical |
| Balanced delivery week | 45 | 7.6 | 6 | 68 | 39 | Moderate |
| New role onboarding | 50 | 7 | 7 | 55 | 55 | High |
These examples are illustrative, not clinical guidance.
Formula used
Each input is normalized into a 0–100 score. Higher demand raises load. Higher protective factors reduce load.
- Work hours (35%)
- Task intensity (20%)
- Overtime days (15%)
- Context switching (10%, optional)
- Commute (10%, optional)
- Extra screen time (10%, optional)
If you disable a factor, weights are renormalized.
- Sleep (25%)
- Autonomy (15%)
- Support (15%)
- Recovery activities (15%)
- Role clarity (10%)
- Breaks (10%)
- Vacation in last 90 days (10%)
BurnoutLoad = clamp( 0.65*Demand + 0.35*Symptoms - 0.55*Protective + 50 , 0, 100 )
RecoveryGap = max(0, Demand - Protective)
Symptoms is optional; if disabled, it becomes 0.
How to use this calculator
- Enter a realistic week, not your best or worst day.
- Name scenarios to compare: “Release week”, “Normal week”, “New role”.
- Submit to see burnout load, demand, protective score, and gap.
- Use the breakdown to spot the biggest drivers.
- Adjust one lever at a time, then re-run for a new scenario.
- Export CSV for tracking and PDF for sharing.
This tool is for planning and reflection. It is not a medical assessment or diagnosis.
Workload signals captured
This calculator converts weekly hours, overtime days, intensity, and switching into a 0–100 demand score. Hours rise sharply after 40, reaching maximum at 70+. Intensity and overtime add pressure even when hours look normal. Optional commute and after-hours screen time extend the workday and reduce recovery bandwidth.
Protective capacity quantified
Protective score blends sleep, autonomy, support, role clarity, breaks, recovery sessions, and recent vacation. Sleep is weighted highest because short sleep compounds fatigue and reduces coping. Autonomy and support moderate stress response, while role clarity reduces rework. Vacation days in the last 90 days are capped for consistency, rewarding time away. Breaks and recovery sessions are treated as repeatable micro-investments that stabilize performance.
Burnout load score explained
Burnout Load uses a weighted combination of demand, symptoms, and protection, then clamps results to 0–100. Symptoms are optional so you can model objective workload only, or include subjective strain. The recovery gap (Demand minus Protective) highlights whether your system is running on deficit, even when the final score seems moderate.
Scenario comparison workflow
Name scenarios like “release week” or “new role” and rerun after changing one lever. Session history stores up to 25 runs, making small experiments visible on the Plotly trend chart. Try reducing hours by five, adding two recovery sessions, or improving role clarity from 5 to 7. Compare before and after to learn which adjustments reliably move your score.
Interpreting categories for planning
Low suggests your protection offsets demand. Moderate indicates rising risk; remove at least one recurring drain. High means you should protect boundaries and negotiate scope quickly. Critical implies sustained overload; prioritize rest, reduce commitments, and escalate resource needs. Watch for early signals: sleep below 7, symptoms above 7, and rising recovery gap. Use categories to guide conversations, not to label yourself.
Using exports for reviews
Download CSV to track weekly patterns and bring data to one-on-ones. The PDF summarizes the latest scenario for quick sharing. Review trends monthly: if demand climbs while protection stays flat, plan changes before symptoms spike. Keep short notes on what changed in your week so the numbers have context. Pair results with calendar audits and measurable recovery goals, then reset targets quarterly.
FAQs
What does Burnout Load represent?
It is a 0–100 planning score that blends demand, protective capacity, and optional symptoms. Higher values indicate greater risk of sustained strain and lower recovery margin in your current work pattern.
How is the demand score calculated?
Demand is a weighted average of normalized inputs such as weekly hours, task intensity, overtime days, and optional factors like commute, context switching, and extra screen time. Turning off a factor renormalizes the remaining weights.
Why is sleep weighted heavily?
Sleep is a strong recovery driver. Short sleep reduces cognitive capacity, emotion regulation, and resilience, so the model gives it a larger influence within the protective score to reflect real-world impact.
How should I use the symptoms toggle?
If you want a workload-only view, disable symptoms. If you want your lived experience reflected, enable symptoms and rate frequency from 0–10. Use the difference between the two runs to separate workload from wellbeing signals.
How can I improve my score fastest?
Start with the largest gaps: reduce weekly hours, increase sleep toward 7.5–9, add recovery sessions, and cut interruptions. Then raise autonomy or role clarity by negotiating scope and decision rights with your manager.
Is this calculator a diagnosis tool?
No. It supports career planning and self-reflection, not clinical diagnosis. If you feel unsafe, persistently depressed, or unable to function, seek help from a qualified health professional or local support services.