Turn lifestyle choices into a simple immunity snapshot. Adjust sliders, add habits, and review domains. Download reports, track progress, and plan healthier routines weekly.
| Profile | Sleep | Activity | Diet | Hydration | Stress | Recovery | Estimated Score |
|---|---|---|---|---|---|---|---|
| Balanced routine | 8h, quality 8 | 180 min + 2 strength | 6 FV, 3 grains, low sugary | 2.5 L | 3/10, 90 min mindful | 25 outdoor, 2 rest, social 8 | ~82 (Excellent) |
| Busy week | 6h, quality 6 | 90 min + 1 strength | 4 FV, 2 grains, moderate sugary | 1.8 L | 7/10, 20 min mindful | 10 outdoor, 1 rest, social 6 | ~58 (Moderate) |
| High stress pattern | 7h, quality 5 | 150 min + 0 strength | 3 FV, 1 grain, higher sugary | 1.5 L | 9/10, 0 min mindful | 5 outdoor, 0 rest, social 4 | ~43 (Needs Improvement) |
Sleep carries a default 15% weight. Duration scores highest in the 7–9 hour band and is blended with your 0–10 sleep quality rating. Moving from 6 hours (quality 6) to 7.5 hours (quality 7) can raise the sleep domain by ~15 points, lifting the total by ~2–3 points if other domains stay steady.
Activity uses weekly moderate minutes and strength sessions (70% minutes, 30% strength). A common target is 150 moderate minutes weekly plus two strength sessions. Raising minutes from 60 to 150 can shift the domain into a strong range, and adding one strength day often adds 5–10 domain points. With a 15% weight, that can add ~1–4 total points.
Nutrition is weighted at 20% by default. It rewards fruit and vegetable servings and whole‑grain servings, while frequent sugary drinks and ultra‑processed servings reduce the score. Increasing plants from 3 to 6 servings per day and cutting sugary drinks from 5 to 1 per week can improve the nutrition domain by 15–25 points, raising the total by ~3–5 points with default weights.
Hydration compares daily liters to a target near 0.033 × bodyweight(kg); at 70 kg, that’s ~2.3 L. Stress is reversed on the 0–10 scale and can gain a mindfulness bonus, so moving from stress 8 to 5 and adding 60 mindful minutes weekly can add points. Recovery blends rest days, outdoor minutes, and social connection to reflect balance.
Total score is a weighted average, so the domain breakdown shows where change pays off. The bands are 80–100 excellent, 65–79 strong, 50–64 moderate, and below 50 needs improvement. If you switch on custom weights, the tool normalizes them to 100% so results stay comparable. Choose one or two habits for the next 14 days, then rerun using weekly averages rather than single days. Track direction over time, and use the score for planning and discussion, not diagnosis or treatment. Share results with your clinician if needed later.
It summarizes key lifestyle habits into a 0–100 wellness score using weighted domains. Use it to track trends and priorities, not as a diagnosis or a measure of disease protection.
If you enable custom weights, the tool normalizes them to total 100%. This keeps the final score comparable while letting you emphasize domains such as sleep or nutrition.
The hydration check uses an estimated target of about 0.033 liters per kilogram of body weight. Higher body mass increases the target, so the same intake can score differently.
Yes. Enter zero sessions; the activity domain will rely more on weekly moderate minutes. If you add even one short strength session, the activity score can improve because strength contributes to the domain.
Weekly works well. Use typical weekly averages, then rerun the calculator after you complete a week with the new routine. Daily recalculations can be noisy and misleading.
No. A higher score indicates healthier routines on the inputs you entered. Many factors affect illness risk. If you have symptoms or medical concerns, seek professional guidance.
Important Note: All the Calculators listed in this site are for educational purpose only and we do not guarentee the accuracy of results. Please do consult with other sources as well.