Inputs
Use 0–10 sliders for perceptions and symptoms. Higher risk factors increase your score. Protective factors reduce it.
Example data table
These examples show how inputs can shift the score and risk level.
| Profile | Hours | Sleep | Workload | Autonomy | Support | Days off | Exhaustion | Score | Level |
|---|---|---|---|---|---|---|---|---|---|
| Balanced schedule | 42 | 7.5 | 4 | 7 | 7 | 6 | 3 | 23.5 | Low |
| Stretching too far | 55 | 6.5 | 7 | 5 | 5 | 3 | 6 | 51.9 | Moderate |
| Red zone | 72 | 5.0 | 9 | 2 | 3 | 1 | 9 | 81.3 | High |
Formula used
Each input is converted into a risk points value from 0 to 10. Protective inputs (control, support, clarity, meaning) are inverted so higher values reduce risk.
A weighted average is computed and scaled to a 0–100 score:
risk_points = Σ(weightᵢ × pointsᵢ)score = (risk_points ÷ (Σ weightᵢ × 10)) × 100level = Low (<34), Moderate (34–66), High (≥67)Weights emphasize workload, recovery, sleep, symptoms, and exhaustion, because they often correlate with sustained strain.
How to use this calculator
- Enter your hours, sleep, and recent recovery time.
- Use sliders to rate your workload, support, and symptoms.
- Click Calculate score to view results above the form.
- Review top drivers to see what matters most.
- Try improvements (sleep, recovery, boundaries) and recalculate.
- Download CSV or PDF to track changes over time.
Work hours and workload define baseline demand
Hours convert to points from 0 to 10. At 40 hours or less the hours factor is 0. At 70 hours or more it is 10. Workload is rated 0 to 10 and has weight 1.4. That is the largest driver. If both rise together the score climbs quickly. First reduce overtime, then trim peak tasks, then remove recurring meetings with low value.
Sleep and time off drive recovery capacity
Sleep maps to 0 to 10 points. At 8 hours or more sleep risk is 0. At 4 hours or less it is 10. Days off look at the last 14 days. Six days off gives 0. Zero days off gives 10. Both use weight 1.2, so small gains matter. Add one earlier bedtime and one real rest day, then recalculate.
Resources lower risk through inverted scoring
Autonomy, support, role clarity, and meaning are entered 0 to 10 but converted as 10 minus your rating. Higher resources create fewer risk points. Autonomy and support each carry weight 1.0. Role clarity and meaning each carry weight 0.8. A two point rise in autonomy can offset a similar rise in symptoms when workload stays flat. Practical moves include decision rights, quick feedback, and fewer conflicting requests.
Symptoms and exhaustion reflect current strain
Symptoms and emotional exhaustion are direct 0 to 10 ratings. Each has weight 1.2. Together they represent 2.4 of 11 total weight, about 22 percent. When these jump, treat the result as a near term signal. Use the top drivers table to see whether strain comes from time, resources, or health. Change the highest impact item first, then reassess.
Score bands support tracking and planning
The calculator sums weighted points across 10 drivers. Maximum weighted points are 110, then the result scales to 0 to 100. Low risk is under 34. Moderate risk is 34 to 66. High risk is 67 or more. Track weekly results in a log. Test one intervention at a time. A 10 point drop usually shows real change in workload, sleep, or recovery. Because total weight is 11, a one point change in a driver shifts the score.
FAQs
What does the score represent?
It summarizes ten work and well being drivers into a single 0 to 100 risk score, using weights and a scaled total. It is best used for self reflection, trend tracking, and comparing scenarios, not for labeling people.
How often should I recalculate my score?
Weekly works well for most roles, or after a major change like new deadlines, travel, or a shift in sleep. Use the same inputs each time, save CSV or PDF exports, and compare the trend over several weeks.
Why do autonomy and support lower the score?
These inputs are protective factors, so higher ratings are inverted into fewer risk points. More control and better support usually reduce overload, improve recovery, and make symptoms less likely to persist under the same workload.
Can I use this for a whole team or department?
You can enter representative averages to estimate an overall risk snapshot, but individual experiences vary widely. For teams, focus on the top drivers and discuss workload, clarity, recovery time, and support practices at the process level.
What should I do if my score is in the high range?
Start with the largest driver in the results table and make one concrete change for two weeks, such as reducing hours, adding a full rest day, or narrowing priorities. If symptoms are severe or worsening, seek professional support promptly.
Is this a diagnostic tool for burnout?
No. It is an informational scoring tool and cannot diagnose a condition. If you have persistent exhaustion, sleep disruption, depression, or anxiety, consult a qualified clinician or an employee assistance program for assessment and care.