Energy Management Calculator

This calculator builds a 100-point energy score out of several independently weighted lifestyle factors, then derives a few downstream estimates from it. Sleep contributes the most (30 points), scored highest when you land in the 7-9 hour range and scaled by your self-rated sleep quality — hours outside that window lose points proportional to their distance from an 8-hour midpoint. Exercise (20 points) climbs in direct proportion to minutes logged, reaching its maximum only at the 60-minute mark and declining past that point — so a shorter 20-30 minute session banks less than half the available points rather than sitting at some plateaued "sweet spot," reflecting the idea that more isn't always better for same-day energy once you go well beyond an hour. Hydration (15 points) and nutrition (10 points) scale toward simple daily targets — 8 glasses of water and 3 meals — while caffeine gets a small bonus up to 3 servings but turns into a penalty past that point, modeling the well-known crash that follows overconsumption.

Screen time before bed and self-rated stress are both pure penalties subtracted from the total, at 2 points per hour and up to 15 points respectively. From that composite, peak hours estimates how many of today's roughly 8 working hours you can expect at your best, sustainability score re-weights just the sleep, exercise, and hydration contributions to gauge how well that energy will hold up through the day, and crash risk is calculated independently — combining excess caffeine, sleep debt below 6 hours, and stress level — to flag when an energy crash is likely regardless of your overall score. These are illustrative wellness heuristics, not a medical or physiological measurement of your actual energy levels.