Inputs
Fill the fields, then submit to see your gauge score.
Example data table
Sample entries show how inputs map to different risk bands.
| Scenario | Hours | Overtime | Sleep | Recovery days | Control | Support | Symptoms | Estimated score | Band |
|---|---|---|---|---|---|---|---|---|---|
| Stable routine | 40 | 2 | 7.5 | 2 | 4 | 4 | 2 | ~18 | Low |
| Busy quarter | 52 | 8 | 6.5 | 1 | 3 | 3 | 4 | ~44 | Moderate |
| Chronic overload | 62 | 14 | 5.5 | 0 | 2 | 2 | 7 | ~73 | High |
| Acute burnout signs | 68 | 18 | 4.8 | 0 | 1 | 1 | 9 | ~88 | Critical |
Formula used
This gauge converts each factor into a 0–100 risk component and then applies a weighted average:
Burnout Score = Σ( component_risk × weight )
Component normalization
- Hours mapped from 35→0 to 65→100.
- Overtime mapped from 0→0 to 20→100.
- Sleep debt mapped from 8h→0 to 4h→100.
- Recovery days mapped from 2→0 to 0→100.
- 1–5 scales invert: 5→0, 1→100.
- Symptoms mapped from 0→0 to 10→100.
- Time off mapped from 4+→0 to 0→100.
Weights
| Factor | Weight |
|---|---|
| Workload hours | 0.14 |
| Overtime load | 0.08 |
| Sleep debt | 0.14 |
| Recovery days | 0.08 |
| Low control | 0.12 |
| Low support | 0.12 |
| Low recognition | 0.08 |
| Values misfit | 0.10 |
| Stress symptoms | 0.10 |
| Low time off | 0.04 |
Weights are designed for practical screening, not diagnosis.
How to use this calculator
- Enter your typical weekly workload and overtime.
- Add sleep and recovery days to reflect real rest.
- Rate control, support, recognition, and values alignment honestly.
- Estimate symptom intensity from 0 to 10.
- Click Calculate to view your score and tips.
- Use CSV/PDF downloads to track trends over weeks.
If your score is High or Critical, consider discussing workload changes and support options with a manager or professional.
Key drivers captured by the gauge
This calculator blends workload, recovery, and work-design signals that research consistently links with exhaustion and disengagement. It converts weekly hours, overtime, sleep, and recovery days into comparable 0–100 component risks. It also incorporates four 1–5 workplace ratings: control, support, recognition, and values alignment. Finally, a 0–10 symptom rating reflects how strain is felt day to day.
Interpreting the 0–100 score
The overall score is a weighted average, so one extreme value can raise the total even when other areas look fine. Scores under 25 typically indicate manageable demand with adequate recovery. Scores from 25–49 suggest sustained pressure that may start affecting focus and mood. Scores from 50–74 indicate elevated risk where performance and health can deteriorate without changes. Scores above 75 suggest urgent intervention.
Using component risks to target fixes
The results table breaks down each driver. For example, “Sleep Debt” rises quickly below seven hours, while “Workload Hours” climbs as weekly hours move beyond the mid‑40s. If “Low Control” is high, reduce context switching by limiting concurrent projects. If “Low Support” is high, request clearer escalation paths, coaching, or peer coverage.
Tracking change over time
Use the same inputs weekly to measure direction, not perfection. A 10‑point drop over two to four weeks usually indicates meaningful improvement, especially when driven by sleep or overtime reductions. When a score stays flat, look for hidden load: meetings, interruptions, or unclear priorities. Exporting CSV helps you compare weeks and share trends with a manager.
Turning results into a short action plan
Start with one recovery lever and one work-design lever. Common pairs are adding a true rest day plus reducing overtime by two hours, or protecting sleep plus clarifying top three priorities. Set a review date, then re-run the gauge. Consistent, small adjustments are easier to sustain than one-time heroic pushes. Aim for a balanced profile: no single component above 70 for long. If symptoms remain high despite workload changes, treat that as a red flag and seek professional guidance. Pair the gauge with calendar audits, boundary scripts, and planned vacations to restore capacity over the next quarter.
FAQs
1) Is this a medical diagnosis?
No. It is a planning gauge that highlights patterns linked to burnout risk. Use it to guide workload and recovery conversations, not to replace clinical advice.
2) How often should I run the gauge?
Weekly works well. Use the same reference week and keep inputs consistent. The goal is to spot trends and evaluate whether changes are improving your score.
3) Which input usually changes the score fastest?
Sleep and overtime often move results quickly because they have strong weights and steep normalization. Even a small improvement can reduce the overall score within one to two weeks.
4) What if my score is high but hours are normal?
Check control, support, recognition, values alignment, and symptoms. High strain can come from uncertainty, conflict, or low autonomy. Use the component breakdown to identify the real drivers.
5) How should I use the CSV or PDF exports?
Export weekly results to compare patterns across time. Share a simplified view with a manager to discuss workload, deadlines, or support changes using specific numbers rather than feelings alone.
6) What actions match each risk band?
Low: maintain routines. Moderate: reduce one load source and add recovery. High: renegotiate scope and protect sleep. Critical: seek immediate support, consider time off, and prioritize health.