Health and Wellness Calculator & Formula

Health and Wellness Calculator

Your health score:

Category: Not Calculated Yet

The Health and Wellness Calculator helps you assess key lifestyle areas: exercise, nutrition, sleep, and mental health. Using your input, it calculates a wellness score and identifies areas for improvement to enhance overall well-being.

Health and Wellness Evaluation Formula

The calculator uses the following formula to calculate the Health and Wellness Score:

$Health and Wellness Score = (Exercise Score \times 0.3) + (Nutrition Score \times 0.3) + (Sleep Score \times 0.2) + (Mental Health Score \times 0.2)$

Each component’s individual formula:

Exercise Score:
$Score = \min (\frac{Weekly Exercise (minutes)}{150}, 1) \times 10$
Nutrition Score:
$Score = {\begin{matrix} 10 & If Water Intake + Fruits/Vegetables \leq Ideal Range \\ 8 + (Deviation Penalty) & If Outside Range \end{matrix}}$
Sleep Score:
$Score = 10 - (Deviation \times 2)$
Mental Health Score:
$Score = \frac{Stress Level + Work-Life Balance}{2} \times 2$

Real-Life Example

Imagine the user inputs the following data:

Exercise Hours: 3 hours/week (180 minutes)
Exercise Intensity: Moderate
Water Intake: 2 liters/day
Fruit & Veg Intake: 5 servings/day
Sleep Hours: 6.5 hours/night
Stress Level: 5
Work-Life Balance: 6

Step 1: Exercise Score:

Weekly exercise is 180 minutes, which exceeds the minimum of 150 minutes.
Exercise Score = 10

Step 2: Nutrition Score:

Water intake is 2 liters and fruit/vegetable intake is 5 servings, both within ideal ranges.
Nutrition Score = 10

Step 3: Sleep Score:

Sleep hours are 6.5, which is below the ideal range (7-9 hours).
Sleep Score = 10 – (0.5 × 2) = 9

Step 4: Mental Health Score:

Stress level is 5, and work-life balance is 6.
Mental Health Score = (5 + 6) ÷ 2 × 2 = 11

Total Score:

Health and Wellness Score = (10 × 0.3) + (10 × 0.3) + (9 × 0.2) + (11 × 0.2) = 10

Benchmark Indicators

Use these benchmarks to compare your scores:

Exercise: At least 150 minutes of moderate physical activity per week.

Nutrition: 2-3 liters of water daily and 5-10 servings of fruits/vegetables per day.

Sleep: 7-9 hours per night for optimal rest.

Mental Health: Stress levels ≤ 5 and work-life balance ≥ 6 for healthy mental well-being.

Frequently Asked Questions

What does this calculator evaluate?

It evaluates your exercise, nutrition, sleep, and mental health to help you understand how well you’re maintaining your overall health and wellness.

How much exercise should I get each week?

The ideal recommendation is 150 minutes of moderate-intensity physical activity per week. You can spread this across several days for maximum benefits.

How can I improve my nutrition?

Drink more water, aim for 5-10 servings of fruits and vegetables each day, and maintain a balanced diet with a variety of nutrients.

Why is sleep so important for health?

Sleep plays a crucial role in physical recovery, mental clarity, and emotional regulation. Consistently getting 7-9 hours of quality sleep can boost your overall health.

What are some ways to manage stress?

You can manage stress through mindfulness, meditation, physical activity, and proper time management to ensure a better work-life balance.

Health and Wellness Calculator & Formula