Enter your inputs
Use typical values from the last 24 hours. If unsure, pick your best estimate.
Formula used
This calculator converts each factor into a 0–100 component score, where higher means more fatigue pressure. Components are then combined using weights:
Final Score = Σ(Component Score × Normalized Weight)
- Sleep: deficit from 7.5 hours plus a quality penalty.
- Workload: total hours, longest continuous block, and break deficit.
- Digital & Cognitive: screens, task switching, complexity, and noise.
- Stress & Recovery: stress, hydration, exercise, caffeine, and mood.
- Symptoms: checklist points scaled to 0–100.
Categories: Low (0–24), Moderate (25–49), High (50–74), Severe (75–100).
How to use this calculator
- Enter your sleep, work, and screen values from the last day.
- Estimate task switching and complexity based on your schedule.
- Select symptoms you feel right now for a more realistic score.
- Click Calculate Score to see results above the form.
- Use the suggested focus block and break time to plan the next 2–4 hours.
- Export the report to CSV or PDF if you want to track patterns.
Example data table
These sample assessments are calculated using the same formula above.
| Scenario | Sleep (hrs) | Work (hrs) | Breaks/4h (min) | Stress | Score | Category |
|---|---|---|---|---|---|---|
| Balanced day | 8 | 7 | 20 | 4/10 | 11 | Low |
| Busy day | 6 | 9 | 12 | 6/10 | 38 | Moderate |
| Overloaded day | 5 | 11 | 8 | 8/10 | 59 | High |
| Typical day | 7 | 8 | 18 | 5/10 | 19 | Low |
| High strain day | 4 | 13 | 5 | 9/10 | 86 | Severe |
If your score is frequently high, try adjusting sleep timing, break structure, and task switching first. Track changes weekly for clearer trends.
Sleep and recovery baseline
The score treats 7.5 hours as an anchor for restoration. Each hour below that target increases the sleep component, and low quality adds an extra penalty. Sleep quality ranges from 1 to 5 and can add up to 30 points of pressure. When quality is 5 the penalty is near zero; at 1 it is strongest. If your score rises after short nights, adjust bedtime and stabilize wake time.
Workload intensity and break structure
Total work hours are evaluated against a 6-hour low-pressure baseline, with higher penalties as you approach long days. Continuous work time matters too. Working beyond 1.5 hours without a pause increases workload strain, and breaks below 20 minutes per 4 hours push the component upward. Cap priority tasks to two or three and protect one focus block.
Digital friction and attention switching
Screen exposure is treated as lighter below 4 hours and heavier as it extends through the day. Task switches are scaled from routine multitasking to constant context change. Complexity and noise add smaller, consistent pressure, using 1–5 ratings for each. Very long screen days saturate the penalty so the score stays within 0–100. Batch messages, close unused tabs, and silence notifications to reduce switching costs.
Stress, hydration, and stimulation load
Stress is scored on a 1–10 scale and has the largest influence in recovery. Hydration is compared to an 8-cup reference, while exercise is compared to 20 minutes. Caffeine above 300 mg adds strain because it can distort perceived energy. Mood is captured on a 1–5 scale to reflect persistence and frustration tolerance. Hydration and movement are fast levers; even a 10-minute walk can lower strain in the work block.
Using the score to plan your day
Interpret the number as time-planning risk. Low (0–24) supports 60-minute focus blocks. Moderate (25–49) suggests 40 minutes with short resets. High (50–74) shifts to 25-minute pacing. Severe (75–100) signals you should reduce cognitive load and recover before major decisions. Default weights are Sleep 30, Workload 25, Digital 20, Recovery 15, and Symptoms 10, but you can customize them. Export weekly results, review the average, and aim for a 10-point improvement over four weeks.
FAQs
1) What does a score of 70 mean?
A 70 falls in the High range. Plan shorter focus blocks, reduce task switching, and increase recovery breaks today. Export results to compare across days.
2) Can I change how much sleep affects the score?
Yes. Enable custom weights and raise the Sleep weight. Weights are normalized automatically, so the calculator still outputs a 0–100 score.
3) Why do breaks per 4 hours matter?
Short pauses reduce continuous cognitive load. When break time drops below about 20 minutes per 4 hours, the workload component increases because attention fatigue accumulates faster.
4) Does caffeine always increase fatigue?
No. Moderate intake is neutral in the model. The score adds pressure mainly when caffeine rises above roughly 300 mg, which can disrupt sleep quality and mask true tiredness.
5) How should I use the component scores?
Use them as a diagnostic map. If Sleep is highest, prioritize bedtime. If Digital is highest, reduce screens and switching. If Recovery is highest, add hydration, movement, and calm planning.
6) Is this a medical test?
No. It is a planning tool for time management and routine tracking. If you have persistent severe symptoms, seek qualified professional support.