Burnout Risk Assessment Calculator

Calculator Inputs

Example Data Table

Formula Used

The calculator converts each input into a normalized risk score from 0 to 100. Higher values always represent higher burnout risk.

• Risk-normalized inputs: ((value - low) / (high - low)) × 100, capped between 0 and 100.
• Protective inputs: ((healthy - value) / (healthy - risky)) × 100, capped between 0 and 100.
• Domain scores: Average of related normalized inputs (Workload, Recovery, Fragmentation, Control, Symptoms).
• Composite Burnout Risk: 0.25×Workload + 0.25×Recovery + 0.15×Fragmentation + 0.15×Control + 0.20×Symptoms
• Interaction adjustments: Small boosts or reductions are applied for combinations like long hours plus low sleep, or strong recovery habits.
• Resilience Score: 100 − Burnout Risk

This tool supports planning and screening. It is not a clinical diagnosis.

How to Use This Calculator

1. Enter your recent weekly workload, sleep, breaks, and after-hours communication patterns.
2. Rate pressure, control, predictability, satisfaction, and recovery quality from 1 to 10.
3. Count current stress symptoms (such as fatigue, irritability, poor focus, headaches, or insomnia).
4. Click Submit to calculate the burnout risk score and domain breakdown.
5. Review the top risk drivers and follow the suggested actions to lower risk.
6. Use the CSV or PDF buttons to export the result for coaching, HR, or self-tracking.

Risk Scoring Improves Early Visibility

Burnout risk usually rises in small steps, so a structured score helps teams detect pressure before output quality, attendance, and retention worsen. This calculator combines workload, recovery, control, interruption, and symptom indicators into one practical measure. That approach reduces guesswork during reviews and gives managers a consistent baseline for early action. Tracking the score over time also shows whether temporary deadline periods are settling down or turning into a sustained workload problem.

What The Composite Score Actually Shows

The composite result converts different behaviors into a 0 to 100 risk scale, where higher values represent more strain and weaker recovery capacity. The overall score is useful, but domain values matter equally because they explain why risk is rising. Two employees can share the same score with different causes. One may have heavy overtime, while another has low control and constant interruptions. Domain-level review supports more accurate workload planning decisions.

Common Drivers Behind Higher Burnout Risk

Higher scores often come from a combination of long work hours, reduced sleep, frequent after-hours messages, and limited daily breaks. Task switching and low focus time raise fragmentation risk because attention is repeatedly reset during the day. Low predictability and weak schedule control add extra stress because recovery planning becomes harder. Symptom counts are especially important because they reflect impact, not only exposure. Persistent fatigue, irritability, headaches, and poor concentration deserve quick follow-up.

Using Results In Team Capacity Planning

This calculator works well in weekly planning, manager check-ins, and workload balancing discussions. If meeting time increases while focus time declines, risk scores typically rise even when headcount is unchanged. Teams can respond by batching meetings, moving low-priority requests, and protecting focus blocks. HR teams can also review anonymous trend averages by department to detect concentrated pressure. The output is useful for prioritizing intervention where burnout risk is escalating faster than staffing support.

Review Frequency And Improvement Tracking

One assessment is helpful, but repeated measurement creates better operational insight. Monthly reviews fit stable teams, while high-pressure projects may require weekly check-ins. Compare score movement after specific actions such as meeting caps, message boundary rules, or scheduled time off. Improvement often appears first in recovery and fragmentation domains, then in symptom counts. If risk remains high across multiple cycles, teams should escalate workload redesign, manager coaching, and support planning immediately.

FAQs