Calculator inputs
Use a 1 to 10 rating scale where 1 is very low and 10 is very high.
Example data table
| Profile | Weekly Hours | Overtime | Sleep | Recovery Hours | Exhaustion | Engagement | Index | Risk |
|---|---|---|---|---|---|---|---|---|
| Balanced Analyst | 42 | 3 | 7.6 | 12 | 3/10 | 8/10 | 17.4 | Low |
| Busy Coordinator | 50 | 8 | 6.8 | 7 | 5/10 | 6/10 | 41.8 | Moderate |
| Overloaded Manager | 60 | 12 | 5.9 | 4 | 8/10 | 5/10 | 64.6 | High |
| Remote Specialist | 45 | 5 | 7.1 | 9 | 4/10 | 7/10 | 29.1 | Moderate |
| Critical Deadline Lead | 68 | 18 | 5.2 | 2 | 9/10 | 4/10 | 78.9 | Critical |
These sample records show how different habits and work conditions shift the index.
Formula used
The calculator converts each input into a 0 to 100 risk score, then combines weighted dimensions for a final burnout index.
Workload Pressure = average( normalized weekly hours, normalized overtime hours )
Recovery Deficit = average( sleep deficit score, deep recovery deficit score )
Support Deficit = average( low control, low recognition, low manager support )
Symptoms Load = average( exhaustion, cynicism, concentration difficulty )
Burnout Index = 0.20×Workload + 0.18×Recovery + 0.17×Support + 0.10×Work-Life + 0.10×Engagement + 0.25×Symptoms
- 0 to 24 = Low risk
- 25 to 49 = Moderate risk
- 50 to 74 = High risk
- 75 to 100 = Critical risk
How to use this calculator
- Enter your average weekly hours and recurring overtime.
- Add sleep and deep recovery time honestly.
- Rate control, recognition, support, balance, and engagement from 1 to 10.
- Rate exhaustion, cynicism, and concentration difficulty from 1 to 10.
- Press calculate to view the burnout index above the form.
- Review the risk band, strongest drivers, and graph.
- Download the result as CSV or PDF for planning discussions.
Frequently asked questions
1. What does the burnout index measure?
It estimates burnout pressure using workload, recovery, support, balance, engagement, and symptom ratings. It helps career planning and self-review.
2. Is this a medical diagnosis?
No. It is a planning and reflection tool. It does not diagnose any mental or physical health condition.
3. Why are symptoms weighted heavily?
Symptoms often reveal sustained strain that workload alone can miss. Exhaustion, detachment, and focus problems usually signal practical urgency.
4. What counts as deep recovery hours?
Use time that genuinely restores you, such as sleep-supporting routines, exercise, hobbies, unplugged rest, nature, or calm social time.
5. How often should I recalculate?
Monthly is a practical rhythm. Recalculate sooner after role changes, deadline cycles, staffing changes, or major shifts in energy.
6. Can a high score improve quickly?
Yes, especially when workload, overtime, boundaries, and support improve together. Recovery changes usually work best when they are sustained.
7. Why can engaged people still score high?
Meaningful work can coexist with overload. Strong engagement helps, but it cannot fully offset long hours, poor recovery, and rising symptoms.
8. How should I use the results at work?
Use the report to guide workload talks, capacity planning, boundary decisions, role design, and manager conversations around support needs.