Track workload pressure, sleep debt, and recovery daily. Get instant risk scores with practical actions. Prevent exhaustion early through smarter pacing and weekly resets.
Enter the workload and recovery details below, then press Calculate Burnout Risk to see the score above the form.
Use these sample rows to understand how different work patterns affect the risk score and action urgency.
| Scenario | Work Hrs | Sleep | Stress | Recovery Days | Urgent % | Expected Risk Band |
|---|---|---|---|---|---|---|
| Balanced Sprint Week | 43 | 7.4 | 4 | 3 | 28 | Low to Moderate |
| Deadline Compression Week | 55 | 6.2 | 8 | 1 | 70 | High |
| Chronic Overload Pattern | 68 | 5.4 | 9 | 0 | 85 | Severe |
This calculator converts each input into a normalized risk component score between 0 and 100, then applies weights. Higher values increase burnout risk.
Weights total 100 points. Major weights include stress (14), sleep deficit (12), workload (10), recovery gaps (8), and low energy (8).
The calculator also outputs a Pressure Index (workload/urgency intensity) and a Recovery Index (protective capacity from sleep, breaks, support, and energy).
Burnout risk often starts with workload drift. Track weekly work hours, overtime days, and weekend hours together, then compare them against the role’s normal capacity. Repeated overload across several weeks matters more than one intense deadline. When hours stay high and overtime becomes routine, the calculator increases pressure scores and highlights workload as a primary driver requiring scheduling corrections. Review overtime timing, meeting load, and deadline clustering for patterns early.
Sleep hours, break minutes, and recovery days protect long-term performance. This calculator treats low values as recovery deficits because reduced rest lowers resilience and concentration. Use two-to-four-week averages, not one unusual day, for cleaner results. If sleep drops below seven hours while breaks remain short, the recovery index weakens quickly and the total burnout score usually rises. Add protected breaks and consistent sleep windows before changing staffing assumptions.
Perceived stress has a strong weight because it captures emotional load beyond time totals. Interruptions per hour and urgent work share raise pressure by forcing constant context switching and reactive decisions. High stress with frequent interruptions usually extends task completion times and increases fatigue. The calculator combines these signals to estimate how chaotic the workday feels. Use the score to justify quieter focus blocks and response-time rules.
The Burnout Risk Score summarizes weighted components on a zero-to-one-hundred scale. Low and moderate bands support prevention planning, while high and severe bands signal faster intervention. Review the top risk drivers table after each calculation. It shows which inputs contributed the most risk points, helping you choose focused changes instead of broad, low-impact adjustments. Start with the top two drivers, then reassess after one week.
Use the result during weekly reviews, project retrospectives, or one-to-one meetings. The best practice is trend tracking: save results, compare score movement, and document what changed. If pressure falls and recovery rises, interventions are working. If risk remains elevated, review autonomy, support, and energy inputs before changing targets. Consistent measurement improves workload decisions. Shared review notes also improve accountability across managers and contributors over time.
A high score means workload pressure and recovery deficits are combining in a risky pattern. It is a planning signal for schedule changes, not a medical diagnosis.
Run it weekly for individuals and after major delivery cycles for teams. Trend comparison is more useful than a single score because burnout develops over time.
Stress level, sleep deficit, weekly work hours, recovery days, and energy level usually drive the largest weighted impact. The Top Risk Drivers table confirms the biggest contributors.
Yes. Teams can use anonymized averages to review overtime, interruption load, and urgent work share. It helps managers plan capacity, staffing, and deadline adjustments.
The Recovery Index shows protective capacity from sleep, breaks, support, and energy. A low recovery value can keep burnout risk high even when weekly hours improve.
No. This calculator supports workload discussions and prevention planning. If someone shows severe distress, persistent exhaustion, or health concerns, encourage professional support immediately.
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.