Burnout Risk Calculator

Please note: This tool provides a general self-reflection score only. It is not a medical or psychological diagnosis of burnout or any other condition. If you are struggling, please consult a licensed mental health professional. If you are in crisis, call or text 988 (US Suicide & Crisis Lifeline) or your local emergency number.

I feel emotionally or physically exhausted by my work/responsibilities I dread starting my workday or usual responsibilities I feel detached or cynical about my work or the people around me I feel less effective or productive than I used to I don't feel recovered/rested even after time off I care less about the quality of what I do than I used to

Burnout Is Not Just Being Tired

Ordinary tiredness resolves with a weekend. What people describe as burnout tends to have a different signature: the exhaustion survives the time off, the work starts to feel pointless rather than merely hard, and the standards you used to care about quietly stop mattering. Those are separable experiences, and lumping them together as "I'm exhausted" hides which one is actually happening. This calculator asks about six of them individually and adds the ratings up.

Note: This is an informal self-reflection score, not a psychological assessment, screening tool, or diagnosis of burnout or any other condition. The six prompts are generic reflection items written for this tool — they are not a validated clinical instrument, and the score cannot tell you whether you are or are not experiencing burnout. If you are struggling, a licensed mental health professional or your workplace's employee assistance program can help. If you are in crisis or having thoughts of self-harm, call or text 988 (Suicide & Crisis Lifeline, US) or contact your local emergency services immediately.

The Scoring Math

Six prompts, each rated 0 (Never) through 4 (Very Often). The calculator sums them and expresses the result as a percentage of the maximum:

Total Score = Σ (six item ratings, each 0–4)
Maximum Total = 4 × 6 = 24
Percentage = (Total ÷ 24) × 100

Every item carries equal weight. The percentage exists purely to make the total readable on a familiar 0–100 scale — it is not a probability, a risk percentage, or a comparison against anyone else.

What the Six Prompts Cover

The items are spread across three themes commonly discussed in writing about burnout — energy, detachment, and sense of accomplishment. Rating them separately is where most of the value sits:

The six self-reflection prompts and the theme each speaks to
Prompt	Theme
I feel emotionally or physically exhausted by my work/responsibilities	Energy
I don't feel recovered/rested even after time off	Energy
I dread starting my workday or usual responsibilities	Detachment
I feel detached or cynical about my work or the people around me	Detachment
I feel less effective or productive than I used to	Accomplishment
I care less about the quality of what I do than I used to	Accomplishment

The theme groupings are descriptive context for reading your own answers. The calculator itself does not score by theme — it produces a single unweighted total across all six items.

How the Total Is Grouped

The percentage falls into one of four descriptive bands. These are quartile-style divisions of the scale, not clinical thresholds:

Descriptive bands used by this calculator
Total score	Percentage	Band label
0–5	Under 25%	Lower self-reported burnout indicators
6–11	25% to under 50%	Mild self-reported burnout indicators
12–17	50% to under 75%	Moderate self-reported burnout indicators
18–24	75% and above	High self-reported burnout indicators

Boundaries come directly from this calculator's scoring logic, which bands on the percentage rather than the raw total. A "High" label means a high number on this informal scale — it is not a finding, a diagnosis, or a prediction.

Where This Is Genuinely Useful

Spotting which theme is driving the total — a 16 made of exhaustion items reads very differently from a 16 made of cynicism items, and the two usually call for different conversations.
Testing the "just need a holiday" theory — the recovery item is specifically about whether time off works. When it rates high, the holiday theory is worth questioning.
Re-rating after a change — a repeat rating a couple of months after a role, workload, or team change gives a rough sense of direction.
Preparing to raise it at work — specific item ratings make a conversation with a manager or an EAP more concrete than a general statement of being overloaded.

How to Use This Calculator

For each of the six statements, select how often it has applied recently: Never, Rarely, Sometimes, Often, or Very Often.
Rate the two energy items — feeling exhausted by work, and not feeling recovered even after time off.
Rate the two detachment items — dreading the workday, and feeling detached or cynical.
Rate the two accomplishment items — feeling less effective, and caring less about quality.
Select Calculate to see your total out of 24, the percentage, each individual rating listed back, and the descriptive band.

Rate the work you actually do, not the work you think you should be able to handle. The exercise is only informative if the answers are honest.

Related Calculations

For the broader picture, the Stress Level Calculator covers general stress rather than work-specific themes, and the Work-Life Balance Calculator examines how satisfied you are with the distribution of time and energy that often sits underneath these ratings.