The formula (transparent + simple)

Each input becomes a 0–10 sub‑score, then we combine them with weights to produce a 0–100 score. This is not a clinical model — it’s a practical habit dashboard.

• Sleep: 22%
• Movement: 18%
• Nutrition (fruits/veggies): 14%
• Hydration: 8%
• Calm (stress inverted): 18%
• Less sitting: 12%
• Preventive care: 8%

Small changes can move the needle

Try this: keep everything the same and move only one slider by a small amount. Notice how your score changes. That’s your “highest leverage” lever for this week.

• If sleep is low, add 20–30 minutes earlier bedtime on 4 nights.
• If stress is high, add one daily pressure‑release habit (walk, stretch, journaling).
• If sitting is high, add 2-minute breaks twice per day.

Health Advisor: formula breakdown, examples, how it works, FAQs

The fastest way to “get healthier” is to stop treating health as a single thing. In real life, your day‑to‑day health is the sum of a few repeatable inputs — the fundamentals. This Health Advisor helps you see which lever is limiting you right now and suggests realistic next steps.

This score is intentionally simple. It’s not a medical evaluation, it doesn’t know your diagnoses or genetics, and it can’t replace a clinician. What it can do is give you a consistent weekly dashboard. When you measure the same inputs the same way, trends become obvious: “When sleep drops below 6.5, stress spikes,” or “When I walk more, I snack less,” or “Sitting time is quietly wrecking my energy.” That insight is the whole goal.

1) Translating habits into sub‑scores (0–10)

Each slider uses real‑world units (hours, minutes, servings). To combine them, we convert each input into a 0–10 sub‑score where 10 means “strong fundamentals” and 0 means “this habit is currently a risk factor.” These translations are not “perfect,” but they’re directionally useful.

Sleep: The model peaks near 7.5 hours/night. Too little sleep reduces recovery, mood stability, and appetite regulation; too much can also reflect low activity or other issues (context matters). We use a symmetric penalty: sleepScore = clamp(10 − 2 × |hours − 7.5|, 0, 10). Example: 7.5 → 10/10, 6.5 → 8/10, 5.5 → 6/10.

Movement: Scaled up to 150 minutes/week of moderate activity, then plateaus: movementScore = clamp((minutes / 150) × 10, 0, 10). Example: 75 min/week → 5/10, 150 → 10/10, 300 stays 10/10.

Fruits & veggies: A simple diet quality proxy. We scale to 5 servings/day and plateau: vegScore = clamp((servings / 5) × 10, 0, 10). Don’t overthink servings — use “a side portion” as your unit.

Hydration: Needs vary by body size, climate, and activity. This is a habit anchor, not a prescription. We scale to 8 cups/day and plateau: waterScore = clamp((cups / 8) × 10, 0, 10). If you have fluid restrictions, ignore this metric and follow your clinician.

Stress → Calm: Stress is inverted into a calm sub‑score: calmScore = 11 − stress. Stress 8/10 becomes Calm 3/10. Stress 3/10 becomes Calm 8/10.

Sitting: Long sedentary days reduce resilience. We treat ≤8 hours/day as a baseline and reduce above 8: sittingScore = clamp(10 − 1.25 × max(0, sittingHours − 8), 0, 10). Example: 10 hours/day → ~7.5/10; 12 → ~5/10.

Preventive care: Reward basic engagement (around 1 checkup/year) and plateau after: preventiveScore = clamp((checkupsPerYear / 1) × 10, 0, 10). The idea is “don’t ignore your health,” not “collect appointments.”

2) Combining sub‑scores into a 0–100 score

We compute a weighted average because some habits have broader downstream effects. Sleep, movement, and stress have higher weights because they impact many other behaviors. Hydration and preventive care are smaller weights because we want the tool to remain practical and not over‑optimize.

weighted = 0.22·sleep + 0.18·movement + 0.14·veg + 0.08·water + 0.18·calm + 0.12·sitting + 0.08·preventive

Then we scale to 0–100: score = round((weighted / 10) × 100), clamped to 0–100. If your habits average ~7/10 after weights, your score will land around 70/100.

3) How to use the tool (the “weekly experiment” method)

The best way to use the Health Advisor is weekly with the “Last 7 days” timeframe:

1. Estimate honestly: don’t pick your best day — pick your typical week.
2. Calculate once: this enables live updates as you move sliders.
3. Find your lowest lever: the tool highlights what’s dragging your score.
4. Pick one micro‑change: aim for a 10% improvement this week.
5. Save the snapshot: repeat weekly and watch the trend.

Why “10%”? Because it’s doable. A 10% improvement is the sweet spot where you can act without negotiating with yourself. When you stack small wins, the score and your real-life experience both move.

4) Worked example (realistic, not perfect)

Suppose your week looks like this: Sleep 6.5 hours/night, Movement 90 minutes/week, Veggies 3/day, Water 6 cups/day, Stress 7/10, Sitting 10 hours/day, Checkups 1/year. The score will likely land in the “Mixed” range.

Instead of changing everything, pick one lever:

• Movement: add 3×15‑minute walks (45 minutes/week). That’s an immediate sub‑score boost.
• Sitting: add 2‑minute breaks twice per workday. That reduces sedentary load.
• Sleep: shift bedtime 20–30 minutes earlier 4 nights. That improves recovery.

The tool rewards stability. You don’t need a perfect week — you need a slightly better week that you can repeat.

5) FAQs

• Is this medical advice?

  No. It’s an educational self‑reflection tool. If you have symptoms or concerns, talk to a licensed clinician.

• How often should I run it?

  Weekly is best. Save snapshots to track direction, not perfection.

• Why does movement plateau at 150 minutes?

  To keep the tool practical. Beyond baseline, “more” isn’t always better, and it shouldn’t dominate the score.

• Why is stress inverted?

  Because the score should rise as your stress load drops. We convert stress into a “calm capacity” sub‑score.

• What if my job requires sitting?

  Then focus on sitting breaks. Even short movement snacks can help without changing your job.

• Can I share my result?

  Yes — the share buttons include score/label and a link. It won’t share raw inputs.

• Do you store my data?

  No. Save is local to your device via browser storage.

• What if I have a medical condition?

  Use the tool for trends only. Your ideal ranges may differ; follow your care team’s guidance.

• My score is low — what’s step one?

  Pick the lowest lever and improve it slightly. Sleep consistency and sitting breaks are common starting points.

• Can this replace BMI or other calculators?

  No. It’s a habit dashboard. For body metrics, use specialized tools like BMI (with context) and clinician guidance.

Reminder: If you have chest pain, trouble breathing, severe symptoms, or a health emergency, seek urgent care immediately.

What this tool cannot do

This advisor cannot account for pregnancy, medications, chronic illness, injuries, eating disorders, or mental health crises. If improving “numbers” would be harmful for you, stop and seek qualified help.

• Spot patterns (“sleep is my bottleneck”).
• Create a tiny weekly experiment.
• Build consistency and track direction over time.

• Diagnosing conditions.
• Replacing medical evaluation or screening.
• Comparing yourself to other people.

Make it shareable (and useful)

Share your score and your one weekly lever. People copy clarity: “This week I’m improving my lowest lever by 10% — starting with sleep.”

• Run it weekly and screenshot your trend.
• Challenge a friend: “Improve one lever by 1 notch.”
• Use Copy to post your score + next step instantly.