Stress Burnout Calculator

Calculator inputs

This calculator produces a 0–100 Burnout Score using weighted, normalized factors:

1. Normalize each input to a 0–1 risk scale (higher means higher risk).
2. Multiply each normalized value by its weight.
3. Sum weighted contributions, then clamp to 0–100.

Interpretation: <30 Low, 30–59 Moderate, 60–79 High, ≥80 Severe.

1. Enter your current week’s numbers, not your best week.
2. Press Calculate Burnout Score to view results above.
3. Review your top drivers and pick one change for seven days.
4. Recalculate weekly and export CSV or PDF for tracking.
5. Use trends to plan workload, boundaries, and growth goals.

Workload patterns and career risk

Weekly hours and overtime are leading indicators of unsustainable delivery. This calculator weights workload strongly because prolonged weeks above forty hours reduce recovery time, increase error rates, and compress learning cycles. Track your score across peak launches, then compare it to a quieter month to see whether intensity is temporary or structural. If workload is a top driver, list repeating tasks, delegation options, and deadlines that can move. A steady upward trend over four weeks usually means capacity is shrinking, even if results still look acceptable.

Sleep, recovery, and performance stability

Sleep is modeled as a gap from eight hours, reflecting how small nightly losses accumulate into cognitive fatigue. When the sleep component drives your score, treat it as a performance risk, not a personal weakness. Reduced sleep often shows up as slower decisions and more corrections late in the week. Consistent wake time, fewer late messages, and a short wind‑down routine can lower the score quickly.

Autonomy, support, and role clarity signals

Career sustainability depends on decision rights and predictable feedback. Low autonomy, low support, and unclear roles push the burnout score upward because they create hidden rework and constant context switching. If these drivers appear, request a definition of done, set weekly check‑ins, and confirm priorities in writing. Share tradeoffs and timelines so leaders can choose explicitly.

Habits that protect capacity

Breaks, exercise, and days off are scored as protective behaviors. Micro‑breaks restore attention, while regular movement supports stress regulation and sleep quality. Planned days off act as recovery deposits that prevent fatigue from compounding. Use the exports to confirm protective habits increase as workload rises. If they drop, treat it as an early warning and adjust commitments before symptoms accumulate. Aim for three breaks daily and at least 90 minutes of weekly movement.

Using the score for planning decisions

The score is a directional metric for prioritization rather than a diagnosis. Low suggests your routine is resilient. Moderate signals targeted improvements can prevent drift, such as adding breaks or clarifying ownership. High indicates you should reduce scope, renegotiate timelines, or add support immediately. Severe suggests urgent recovery steps and professional guidance may be appropriate. Recalculate weekly, and note what changes produced the biggest score shift. Use the top drivers to set one measurable goal for next week’s calendar.

1) What does the Burnout Score represent?

It is a 0–100 risk index built from workload, recovery, and workplace factors. Higher scores suggest higher strain and lower recovery capacity. It helps you prioritize changes and track trends over time.

2) How often should I recalculate?

Weekly recalculation works best because most inputs change by week. Use the same weekday each time and compare exports to see whether the score is rising, flat, or falling after your interventions.

3) Why do sleep and symptoms matter so much?

Sleep loss and symptoms are early signals that recovery is failing. They correlate with reduced focus and emotional resilience. Improving sleep and addressing symptoms can lower the score even before workload changes.

4) What is the fastest way to reduce a High score?

Start with the top drivers. Reduce hours or overtime, protect sleep, and add real breaks. Then negotiate scope and clarify priorities. Small, consistent changes over seven days often create measurable drops.

5) Can I use this for team planning?

Yes, as a discussion aid. Use aggregated patterns rather than individual details. Compare busy cycles, staffing levels, and role clarity. Use exports to support workload conversations and to justify recovery time.

6) Is this a medical assessment?

No. It is an informational planning tool. If symptoms are severe, persistent, or you feel unsafe, seek professional support promptly. Use the score to guide conversations, not to self-diagnose.