holistic wellness

Holistic Wellness Score: Movement, Sleep, and Nutrition

A practical, instant calculator for busy adults. Blend movement guidelines, sleep recommendations, and safe daily sugar targets into a single personalized score with clear next steps and a printable progress badge.

Examples: 150–300 minutes per week
Vigorous minutes count double in the calculation

Results

Overall Wellness Score
0
Movement Sub-score
0
Sleep Adequacy
N/A
Sugar Intake Risk
N/A

Personal action recommendations

    Printable Progress Badge

    Holistic Wellness Badge
    Overall Score: 0
    Movement: 0
    Sleep: N/A
    Sugar Risk: N/A

    How this calculator works

    Movement score follows the guideline concept: weekly minutes of moderate activity plus twice the vigorous minutes, capped at 300 and converted to a 0–100 scale. A small Strength bonus is added when you meet or exceed 2 days of muscle-strengthening activity per week. Sleep adequacy uses the adult 7–9 hour guidance. Sugar risk classifies daily added sugar intake as Low, Moderate, or High based on grams per day. The Overall score blends Movement, Sleep, and Sugar risk for a holistic view.

    Tips for using the calculator

    • Inputs describe a typical week; update values as your routine changes.
    • Results update instantly as you type or adjust inputs.
    • Use the printable badge to track progress over time and print a copy for journaling.
    • If any input is missing, sensible defaults are used to avoid errors.