Health Metric Dashboard Calculator
Compute a composite readiness score from wearable health metrics: resting HR, HRV, sleep duration, daily steps, SpO2, and stress level.
About this calculator
Modeled on the recovery scores popularized by Oura, Whoop, and Garmin, this calculator converts six raw wearable metrics into individual 0-100 sub-scores, then blends them into one composite Readiness Score using fixed weights: HRV and sleep each count for 25%, resting heart rate 20%, and SpO2, steps, and stress 10% apiece. Each sub-score is built from a piecewise curve reflecting published population norms rather than a straight linear scale — resting heart rate peaks near 90-100 for the 50-60 bpm range typical of trained individuals and falls off faster as heart rate climbs past 85 bpm; HRV (measured as RMSSD) is age-adjusted, since normal variability declines steadily from your 20s onward, so the same 40ms reading scores very differently for a 25-year-old versus a 55-year-old; sleep duration scores highest across 7-9 hours and penalizes both short and excessively long nights; steps score against the WHO's 8,000-10,000 daily target; and SpO2 scores near-perfect above 97% but drops sharply below 92%, where oxygen desaturation becomes clinically notable. Stress is simply inverted (100 minus 10 times a self-reported 0-10 stress level) rather than derived from any biometric signal.
The final score sorts into five bands from Poor to Excellent to guide same-day training decisions. This is a wellness heuristic built on population averages, not a medical assessment — persistently low SpO2, resting HR, or HRV readings warrant a conversation with a clinician rather than just a lighter workout.
Inputs
Results
Readiness score (0-100)
82.4
How to Use This Calculator
- Enter your morning resting heart rate (bpm) and HRV RMSSD (ms) from your wearable's overnight reading.
- Input last night's sleep duration (hours) and your daily step count.
- Enter your SpO2 reading (%), age, and current perceived stress level (0–10).
- Review the readiness score (0–100) and individual component scores for HR, HRV, sleep, and steps.
- Use the readiness category to decide training intensity — low scores indicate more recovery is needed.
How the result changes with Blood oxygen SpO2 (%)
| Blood oxygen SpO2 (%) | Readiness score (0-100) |
|---|---|
| 82 | 72.4 |
| 87 | 72.8 |
| 93 | 77.4 |
| 98 | 82.4 |
What each input means
- Resting heart rate (bpm)
- Morning resting heart rate. Lower generally indicates better cardiovascular fitness.
- HRV RMSSD (ms)
- Heart Rate Variability measured as RMSSD in milliseconds. Higher indicates better recovery.
- Sleep duration (hours)
- Total hours of sleep last night. Optimal range: 7-9 hours for adults.
- Daily steps
- Steps walked yesterday or today. WHO target: 8,000-10,000.
- Blood oxygen SpO2 (%)
- Blood oxygen saturation. Normal at sea level: 95-100%.
- Age (years)
- Your age for age-adjusted HRV scoring norms.
- Stress level (0-10)
- Select the stress level (0-10)
What each result means
- Readiness score (0-100)
- Composite health readiness score. 80+ = Excellent, 60-79 = Good, 40-59 = Fair, <40 = Low.
- Category (1-5)
- 5 = Excellent, 4 = Good, 3 = Fair, 2 = Low, 1 = Poor.
- Resting HR score
- Individual score for resting heart rate (0-100).
- HRV score
- Age-adjusted HRV score (0-100). Higher RMSSD = better recovery.
- Sleep score
- Sleep duration score (0-100). Optimal at 7-9 hours.
- Step score
- Daily activity score based on step count (0-100).
- SpO2 score
- Blood oxygen score (0-100). Below 95% is concerning.
- Stress score
- Inverse stress score (0-100). 100 = no stress.
How this is calculated
Worked example, using the default values
- Identify Input Parameters4 parametersResting heart rate (bpm) = 65, HRV RMSSD (ms) = 40, Sleep duration (hours) = 7.5, Daily steps = 8000 = 7 input(s) provided
- Calculate Readiness scoreReadiness score = hrvScore * 0.25 +82.4 = 82.4
- Calculate Category5 = 5
- Calculate Resting HR scoreResting HR score83.8 = 83.8
Engine last updated . Checked against 3 independently-derived tests — how we verify calculators. Built by Paul Gunder, a software engineer, not a licensed financial, medical, or legal professional.
Frequently Asked Questions
Why do HRV and sleep count for a combined 50% of the readiness score while steps only count for 10%?
The calculator's fixed weighting reflects that HRV and sleep are treated as the strongest recovery signals — HRV directly reflects autonomic nervous system recovery and sleep quality drives most next-day physical readiness, so each gets 25%. Steps measure activity rather than recovery, so it's weighted the same as SpO2 and stress at 10% each, with resting heart rate in between at 20%.
Why does the same HRV reading score differently depending on my age?
The calculator computes an age-adjusted optimal HRV target that starts at 70ms and declines by 0.6ms for every year over 20, since normal heart rate variability genuinely drops as people age. A 40ms RMSSD reading might land close to the optimal target and score in the 85-100 range for someone in their 50s, but the same 40ms would fall well short of the higher target for someone in their 20s and score noticeably lower.
Is the resting heart rate score a straight line, or does it change shape at different heart rates?
It's built from several distinct linear segments rather than one continuous line. The score peaks in the low-to-mid 90s for resting heart rates around 50-60 bpm (typical of trained individuals), declines gradually from 60-72 bpm, drops more steeply from 72-85 bpm, falls sharply from 85-100 bpm, and continues declining past 100 bpm — so each 1 bpm increase costs progressively more points as heart rate climbs.
Does the stress score come from any actual sensor reading?
No — unlike the other five sub-scores, stress is calculated purely from the 0-10 self-reported stress level you enter, using the formula 100 minus 10 times that level. Entering a 5 always produces a stress score of exactly 50, regardless of any HRV, heart rate, or other biometric data, since the calculator has no separate stress-detection algorithm of its own.
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