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Calcimator

Health Metric Dashboard Calculator

Compute a composite readiness score from wearable health metrics: resting HR, HRV, sleep duration, daily steps, SpO2, and stress level.

Inputs

Results

Readiness score (0-100)

82.4

Category (1-5)5
Resting HR score83.8
HRV score63.5
Sleep score100
Step score78
SpO2 score100
Stress score70
How to Use This Calculator
  1. Enter your morning resting heart rate (bpm) and HRV RMSSD (ms) from your wearable's overnight reading.
  2. Input last night's sleep duration (hours) and your daily step count.
  3. Enter your SpO2 reading (%), age, and current perceived stress level (0–10).
  4. Review the readiness score (0–100) and individual component scores for HR, HRV, sleep, and steps.
  5. 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)
8272.4
8772.8
9377.4
9882.4

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

  1. Identify Input Parameters
    4 parameters
    Resting heart rate (bpm) = 65, HRV RMSSD (ms) = 40, Sleep duration (hours) = 7.5, Daily steps = 8000 = 7 input(s) provided
  2. Calculate Readiness score
    Readiness score = hrvScore * 0.25 +
    82.4 = 82.4
  3. Calculate Category
    5 = 5
  4. Calculate Resting HR score
    Resting HR score
    83.8 = 83.8

Engine last updated . Checked against 3 independently-derived tests — how we verify calculators.

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