How is the burnout risk score calculated?

Each input is transformed into a 0–100 sub-score and then combined using an evidence-based weighting scheme where emotional exhaustion, feeling overwhelmed, and sleep carry more influence. The tool produces a single normalized burnout risk percentage plus personalized recommendations based on your strongest driver factors.

What should I do if my burnout risk score is high?

High or severe scores suggest that your current pattern is unsustainable. Consider speaking with a healthcare or mental health professional, discussing workload with your manager, taking time off if available, and using the personalized driver recommendations in your results as a roadmap for change.

Burnout Risk Calculator - Assess Your Risk & Get Prevention Tips

Q: What is a normal burnout risk score?

In this model, scores below about 25% are considered low risk, 25–49% is moderate risk, 50–74% is high risk, and 75%+ is severe risk. Persistent high or severe scores are a warning sign that your workload, recovery, or support systems need urgent attention.

🔥 Burnout Risk Calculator

Assess your risk of workplace burnout based on work hours, stress levels, sleep quality, and recovery patterns. Get personalized prevention strategies.

Last Updated: November 2025

Your Burnout Risk Assessment

How your burnout risk score is calculated

This tool uses a normalized 0–100 burnout risk index, built from six evidence-informed factors. Each input is converted to its own 0–100 sub‑score, then combined using an evidence-based weighted influence model so higher‑impact factors (like emotional exhaustion, overwhelm, and sleep) count more toward your final percentage:

Long work hours: working >40–70+ hours per week increases risk
Feeling overwhelmed: higher 1–10 ratings mean higher chronic stress
Sleep amount: sleep below roughly 7–8 hours raises risk, very short sleep raises it most
Weekend recovery: poor ability to disconnect on weekends strongly increases risk
Emotional exhaustion: one of the strongest predictors of clinical burnout
Work–life boundaries: low boundary control contributes additional risk

On top of the overall percentage, the calculator identifies your top burnout drivers and surfaces personalized recommendations by factor drivers so you know exactly where to focus first. This score is an educational screening tool and not a medical diagnosis.

Understanding Burnout Risk

Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged or excessive stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you begin to lose the interest and motivation that led you to take on a certain role in the first place.

Our burnout risk calculator evaluates six critical factors that research has identified as the strongest predictors of workplace burnout: weekly work hours, feelings of being overwhelmed, sleep quality, weekend recovery, emotional exhaustion, and work-life balance satisfaction.

🚨 Warning Signs of Burnout

Feeling tired and drained most of the time
Frequent headaches or muscle pain
Change in appetite or sleep habits
Sense of failure and self-doubt
Feeling helpless, trapped, and defeated
Decreased satisfaction and sense of accomplishment
Detachment and feeling alone in the world
Loss of motivation
Increasingly cynical and negative outlook

How Work Hours Impact Burnout

Research consistently shows that working more than 50 hours per week significantly increases burnout risk. A study of over 10,000 workers found that those working 55+ hours per week had a 35% higher risk of stroke and 17% higher risk of heart disease compared to those working standard hours. Extended work hours leave less time for recovery, sleep, exercise, and social connection—all protective factors against burnout.

The Critical Role of Sleep

Sleep is not optional when it comes to burnout prevention. Adults need 7-9 hours of quality sleep per night. Sleep deprivation impairs judgment, reduces emotional resilience, and compounds the effects of work stress. Chronic sleep deprivation alone can create symptoms that mimic burnout, and when combined with actual work stress, the risk multiplies.

Recovery Time Matters

Your ability to recover during off-work time is just as important as the stress you experience at work. Weekend recovery quality reflects whether you can truly disconnect from work and engage in restorative activities. Poor recovery—checking emails on weekends, working evenings, or inability to stop thinking about work—prevents your nervous system from returning to baseline, leading to chronic stress accumulation.

Preventing and Recovering from Burnout

If your risk score is elevated, taking action now can prevent full burnout development. Key strategies include:

Set firm boundaries: Define clear work hours and protect your personal time
Prioritize sleep: Treat sleep as non-negotiable; aim for 7-9 hours nightly
Take all vacation days: And truly disconnect during time off
Practice stress management: Exercise, meditation, hobbies, or therapy
Seek support: Talk to your manager about workload, or consult a mental health professional
Address root causes: If workload is unsustainable, systemic changes are needed

💡 Remember

Burnout doesn't happen overnight. It develops gradually through chronic workplace stress. The earlier you recognize warning signs and take action, the easier it is to recover. If your burnout risk is high or severe, consider this a serious health warning that requires immediate attention.

Frequently Asked Questions

Is this burnout risk calculator a medical diagnosis?

No. This burnout risk calculator is an educational screening tool, not a medical or psychiatric diagnosis. It highlights patterns associated with burnout in research (long hours, high overwhelm, poor sleep, weak recovery, emotional exhaustion, and boundary issues), but only a qualified professional can diagnose burnout or related conditions.

What is a “normal” burnout risk score?

In this model, scores below about 25% are considered low risk, 25–49% is moderate risk, 50–74% is high risk, and 75%+ is severe risk. Many knowledge workers fall somewhere in the moderate band, especially during busy periods. Persistent high or severe scores are a warning sign that your workload, recovery, or support systems need urgent attention.

How is the burnout risk score actually calculated?

Each input is first transformed into its own 0–100 sub‑score (for example, very short sleep or extreme overwhelm map closer to 100, healthy sleep or low overwhelm map closer to 0). These are then combined using an evidence-based weighting scheme where emotional exhaustion, overwhelm, and sleep carry slightly higher influence than other factors. Finally, we compute a single normalized percentage and identify your top driver factors for personalized recommendations.

How often should I recalculate my burnout risk?

For most people, checking every 2–4 weeks is enough to see whether changes to your schedule, boundaries, or recovery habits are improving things. If you are actively in a high or severe risk range while making big changes (reducing hours, taking leave, starting therapy, etc.), you might choose to check weekly to track trends—but avoid obsessively re‑calculating multiple times per day.

What should I do if my score is high or severe?

High or severe scores suggest that your current pattern is unsustainable. Consider speaking with a healthcare or mental health professional, talking with your manager or HR about workload, taking time off if available, and implementing stress‑reduction basics like sleep, exercise, and stronger boundaries. Use the personalized driver recommendations in your results as a roadmap for which 1–2 changes will likely move the needle most.