How the Wellness Score is calculated

The Wellness Score is built from eight mini-scores (each 0–100) that represent the most common, high-impact daily wellness habits. Each mini-score is converted from your input using a simple “target range” and then combined using weights.

• Sleep score: higher when you’re near 7–9 hours.
• Activity score: based on moderate+ active minutes.
• Steps score: based on step count (walking still counts).
• Hydration score: based on cups of water.
• Nutrition score: based on fruit/veg servings.
• Stress score: inverted (lower stress → higher score).
• Screen score: inverted (less screen time → higher score).
• Mindfulness & social: small boosts that reflect recovery and connection.

• Sleep: 18%
• Activity: 18%
• Nutrition: 12%
• Stress: 12%
• Hydration: 10%
• Steps: 10%
• Screen time: 8%
• Mindfulness: 6%
• Social connection: 6%

After we compute each component score, we multiply each one by its weight and add them up. The final result is rounded to the nearest whole number so it’s easy to remember and share.

How to use this score (without overthinking it)

This tool is most useful as a daily check-in and a pattern detector. You’ll get the most value if you do two things: (1) record your score for a week, and (2) only change one input at a time so you can see what actually helps.

• Enter your numbers, calculate, and screenshot the result.
• Look at the breakdown: what’s the lowest component?
• Pick one small action that improves that component.
• Repeat tomorrow. Track the trend, not perfection.

• Not a medical diagnosis.
• Not a calorie tracker.
• Not a “worth” score — it’s just a daily snapshot.

Wellness Score examples (realistic days)

Examples help you see how the weighting works. Notice how improving one high-weight category (sleep or activity) often moves the score more than improving a low-weight category.

• Sleep: 7.5h · Steps: 8,000 · Activity: 35 min · Water: 8 cups
• Fruit/veg: 5 · Stress: 4/10 · Screen: 4h · Mindfulness: 10 min · Social: 4/5
• Result: High 70s–80s range for most people.

• Sleep: 5.5h · Steps: 3,200 · Activity: 10 min · Water: 4 cups
• Fruit/veg: 2 · Stress: 8/10 · Screen: 8h · Mindfulness: 0 · Social: 2/5
• Result: Likely 30s–40s: depleted day. Prioritize sleep + a short walk.

• Sleep: 8.2h · Steps: 4,500 · Activity: 0–10 min · Water: 7 cups
• Fruit/veg: 6 · Stress: 2/10 · Screen: 3h · Mindfulness: 15 min · Social: 3/5
• Result: Often 60s–70s: strong recovery day, but low activity keeps it from 80+.

If your score is lower than you expected, that’s not “bad news” — it’s a clue. The breakdown points to what to tweak, and small changes compound quickly across a week.

Frequently Asked Questions

• Is the Wellness Score medically accurate?

  It’s not a medical test. It’s a practical, behavior-based score that reflects common wellness levers. Use it to track habits and patterns — not to diagnose health conditions.

• Why include both steps and activity minutes?

  Steps capture everyday movement (walking, errands), while active minutes capture intentional exercise. Including both reduces “gym bias” and makes the score fair for different lifestyles.

• What if I don’t know my fruit/veg servings?

  Estimate. A “serving” can be a handful of berries, a cup of salad, or a side of vegetables. Consistency matters more than precision.

• What screen time counts?

  Use your phone’s screen-time number if you have it, and estimate additional work screen time if you want. The goal is to notice extremes — not to punish normal use.

• How do I improve my score fastest?

  Improve the biggest weight categories first: sleep and activity. Then reduce stress and stabilize nutrition. The calculator highlights your lowest component so you can focus on one lever.

• Can a low score happen on a healthy day?

  Yes. For example, a calm rest day with low activity may score “okay” rather than “thriving.” That’s normal — the score is designed to reward balanced days over time.