What is a Lifestyle Health Score?

Your Lifestyle Health Score is a simple, habit-based snapshot of how supportive your current routine is for energy, mood, recovery, and long-term health. It’s not meant to diagnose anything or replace medical testing. Instead, it answers a practical question: “If I keep living like this, am I stacking the odds in my favor?”

Most people already know the big levers: sleep, movement, food quality, hydration, stress, and a few risk factors like smoking and heavy alcohol use. The problem is that we don’t usually see those habits in one place. This score turns them into a single number, then shows a breakdown so you can improve the specific categories that matter most for you.

• Sleep: how close you are to the “sweet spot” of consistent, restorative sleep.
• Activity: weekly exercise plus daily movement (steps) to reduce sedentary time.
• Nutrition: a simple proxy for diet quality using fruit/vegetable intake.
• Hydration: water intake relative to a practical daily range.
• Stress & recovery: self-rated stress + mindfulness minutes as a recovery habit.
• Habits & risk: screen time, alcohol, and smoking/vaping (small changes add up).

• 85–100 (Thriving): Your routine supports high energy and steady progress. Keep it consistent.
• 70–84 (Strong base): You’re doing a lot right; you likely have 1–2 “weak links” to strengthen.
• 50–69 (Mixed): Some good habits are there, but consistency or one major lever needs attention.
• 0–49 (Rebuild mode): Pick one change this week. Big swings come from a few basics done daily.

The best way to use this tool is to treat it like a scoreboard in a video game: you are not your score — it’s just information. The “win” is improving your trend over time, not hitting a perfect number.

How the Lifestyle Health Score is calculated

The calculator converts each habit into a 0–100 subscore, then combines them with weights that reflect how strongly each habit tends to influence day-to-day wellbeing. The result is a final score from 0 to 100.

Each category uses a “sweet spot” range. Inside the range, you get most of the points. Outside it, the score gradually drops. This avoids punishing you for being slightly under/over and keeps the output stable week to week.

• Sleep subscore (0–100): Highest around 7–9 hours. Lower if far under or far over.
• Exercise subscore (0–100): Scales up to about 150–300 min/week. More helps, but with diminishing returns.
• Steps subscore (0–100): Scales up to ~10k steps/day, with partial credit for moderate movement.
• Fruit/veg subscore (0–100): Scales up to ~5 servings/day.
• Hydration subscore (0–100): Scales up to ~2.5L/day, with partial credit for lower intakes.
• Stress subscore (0–100): Lower stress = higher score. It’s inverted because high stress is a drag on recovery.
• Mindfulness subscore (0–100): Scales up to ~20 min/day (you can do more, but the “habit” is what matters).
• Screen time subscore (0–100): Less is generally better for sleep and focus; very high hours reduce the score.
• Alcohol subscore (0–100): Moderate to low is scored higher; heavy weekly drinking reduces the score.
• Smoking/vaping subscore: “No” keeps the score high; “Yes” applies a meaningful penalty.

The total is a weighted average of the subscores:

Total Score = 0.22×Sleep + 0.22×Activity + 0.16×Nutrition + 0.10×Hydration + 0.18×Stress/Recovery + 0.12×Habits/Risk

Why weights? Because the goal is usefulness. Sleep and movement tend to be the biggest “force multipliers”: they influence appetite, mood, energy, and recovery. Nutrition and stress are next. Hydration and risk habits still matter, but we keep them slightly lower so one imperfect detail doesn’t dominate the whole score.

The calculator identifies your lowest categories and suggests one focused action per category. This is intentionally simple. When you try to fix everything at once, nothing sticks.

Realistic example score calculations

Here are three examples to help you understand what the inputs mean and why the score changes. (These are illustrative; your exact numbers may differ slightly because several categories combine together.)

• Sleep: 6.8 h/night
• Exercise: 120 min/week
• Steps: 6,500/day
• Fruit/veg: 3 servings/day
• Water: 1.8 L/day
• Stress: 7/10
• Mindfulness: 0 min/day
• Screen time: 6 h/day
• Alcohol: 4 drinks/week
• Smoking: No

This profile often lands around the 60–75 range. The habits are decent, but stress is high and recovery habits are missing. The fastest score bump would come from adding 10 minutes of mindfulness and protecting 30–45 minutes of sleep.

• Sleep: 7.6 h/night
• Exercise: 210 min/week
• Steps: 9,500/day
• Fruit/veg: 5 servings/day
• Water: 2.4 L/day
• Stress: 3/10
• Mindfulness: 12 min/day
• Screen time: 3.5 h/day
• Alcohol: 1 drink/week
• Smoking: No

This often scores in the 85–95 range. It’s not “perfect,” but it’s consistent. Notice that it’s not extreme — it’s just aligned basics repeated weekly.

• Sleep: 5.5 h/night
• Exercise: 0–30 min/week
• Steps: 2,500/day
• Fruit/veg: 1 serving/day
• Water: 1.0 L/day
• Stress: 9/10
• Mindfulness: 0 min/day
• Screen time: 9 h/day
• Alcohol: 12 drinks/week
• Smoking: Yes

This can land in the 20–45 range. The point isn’t shame — it’s clarity. If this is you, the fastest improvements usually come from sleep + movement first (even a 20-minute walk daily), then hydration and food quality.

Frequently Asked Questions

• Is this a medical or diagnostic score?

  No. It’s a habit-based wellness estimator meant for education and motivation. It doesn’t diagnose disease and it doesn’t replace medical advice, lab work, or clinician guidance.

• Why do you use “sweet spot” ranges?

  Because habits aren’t linear. For example, 7–9 hours of sleep is generally a strong target for many adults. Going from 4 to 6 hours matters a lot, while going from 8 to 9 is usually a smaller improvement. Ranges keep the calculator realistic and less “jumpy.”

• What’s the fastest way to increase my score?

  For most people: sleep + daily movement. Add 30–60 minutes of sleep, hit a daily step goal, and your score often jumps noticeably in one week. Next: reduce stress and improve food quality.

• How often should I check my Lifestyle Health Score?

  Weekly works best. Daily changes are noisy. A weekly check-in reflects your true routine and makes progress easy to see.

• What if I don’t know my steps or screen time?

  Use your best guess. Most phones can show step and screen-time summaries. But even rough estimates still help because the score is designed to be stable and directional.

• Does the score store my data?

  No. Everything runs in your browser. If you click “Save Result,” it stores only the score and a short summary on this device using local storage.