Enter your details
Example data table
| Fiber (g/day) | Plants/week | Fermented/week | Water (L/day) | Sleep (h) | Exercise (min/week) | Stress (0–10) | Sugar/day | UPF/week | Antibiotics | Bloating | Pain | BM/week | Score (approx) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 32 | 28 | 7 | 2.6 | 8.0 | 180 | 3 | 1 | 3 | No | Monthly | Never | 10 | ~90 |
| 22 | 18 | 3 | 2.0 | 7.0 | 120 | 6 | 3 | 8 | No | Weekly | Monthly | 8 | ~70 |
| 12 | 10 | 0 | 1.3 | 6.0 | 45 | 8 | 6 | 16 | Yes | Daily | Weekly | 3 | ~45 |
These are illustrative examples. Your score depends on the full weighted calculation.
Formula used
Each input is converted into a sub-score from 0 to 10. Sub-scores are then combined using weights to reflect relative importance.
Step 1 Convert inputs → sub-scores (0–10)
- Fiber: min(10, fiber_g ÷ 3)
- Plant diversity: min(10, plants_week ÷ 3)
- Fermented: min(10, fermented_week ÷ 1.5)
- Hydration: min(10, water_l ÷ 0.25)
- Sleep: 10 if 7–9h, otherwise scaled down
- Movement: min(10, exercise_minutes ÷ 15)
- Stress: 10 − stress_level
- Added sugar: 10 − sugar_servings
- Ultra-processed meals: 10 − (upf_meals ÷ 2)
- Antibiotics: 10 (No) or 4 (Yes)
- Symptoms: mapped from frequency to a 0–10 scale
- Regularity: best scoring around 3–14 per week
Step 2 Weighted average → overall score
Overall = ( Σ(sub_score × weight) ÷ Σ(weights) ) × 10
This model simplifies complex biology into trackable signals. Use it for trend tracking, not for diagnosing conditions.
How to use this calculator
- Enter your typical weekly averages, not your best day.
- Press Calculate Score to view your results above the form.
- Review the breakdown and focus areas to pick one or two changes.
- Recalculate weekly under similar conditions to compare trends.
- Use the download buttons to save your results.
If symptoms are severe, persistent, or new, consult a qualified clinician.