Stress Hormone Estimator
Estimate your stress hormone levels based on sleep duration, physical activity, stress perception, and diet quality.
Formulas Used
The Stress Hormone Index is calculated using a weighted formula assessing sleep duration, physical activity, stress perception, and diet quality.
- Sleep Score:
\[ S_{\text{score}} = \max\left(0, 5 – \frac{|S – 8|}{2}\right) \]
Where \( S \) is sleep duration in hours. Score decreases as deviation from 8 hours increases.
- Activity Score:
\[ A_{\text{score}} = \max\left(0, 5 – \frac{|A – 150|}{50}\right) \]
Where \( A \) is physical activity in minutes/week, with 150 min/week as the ideal average. Score decreases as deviation increases.
- Raw Stress Score:
\[ R_{\text{raw}} = w_1 S_{\text{score}} + w_2 A_{\text{score}} + w_3 (6 – P) + w_4 D \]
Where:
- \( S_{\text{score}} \): Sleep score
- \( A_{\text{score}} \): Activity score
- \( P \): Stress perception rating (1–5, inverted for scoring)
- \( D \): Diet quality rating (1–5)
- \( w_1 = 5 \): Weight for sleep
- \( w_2 = 5 \): Weight for activity
- \( w_3 = 5 \): Weight for stress perception
- \( w_4 = 5 \): Weight for diet quality
- Stress Hormone Index:
\[ \text{SHI} = \max\left(0, \min\left(100, \frac{R_{\text{raw}}}{100} \cdot 100\right)\right) \]
Normalizes the raw score (0–100) to 0–100. Ratings: Low (0–25), Moderate (25–50), High (50–75), Very High (75–100).
Example Calculations
Example 1: Balanced Lifestyle
Inputs: Sleep Duration = 7 hours, Physical Activity = 200 min/week, Stress Perception = 2, Diet Quality = 4
Calculations:
- Sleep Score: \[ \max\left(0, 5 – \frac{|7 – 8|}{2}\right) = \max(0, 5 – 0.5) = 4.5 \]
- Activity Score: \[ \max\left(0, 5 – \frac{|200 – 150|}{50}\right) = \max(0, 5 – 1) = 4 \]
- Raw Stress Score: \[ 5 \cdot 4.5 + 5 \cdot 4 + 5 \cdot (6 – 2) + 5 \cdot 4 = 22.5 + 20 + 20 + 20 = 82.5 \]
- Stress Hormone Index: \[ \frac{82.5}{100} \cdot 100 = 82.5 \]
- Rating: Very High (75–100)
Result: Stress Hormone Index: 82.5 (Very High)
Example 2: Stressed Individual
Inputs: Sleep Duration = 5 hours, Physical Activity = 50 min/week, Stress Perception = 5, Diet Quality = 2
Calculations:
- Sleep Score: \[ \max\left(0, 5 – \frac{|5 – 8|}{2}\right) = \max(0, 5 – 1.5) = 3.5 \]
- Activity Score: \[ \max\left(0, 5 – \frac{|50 – 150|}{50}\right) = \max(0, 5 – 2) = 3 \]
- Raw Stress Score: \[ 5 \cdot 3.5 + 5 \cdot 3 + 5 \cdot (6 – 5) + 5 \cdot 2 = 17.5 + 15 + 5 + 10 = 47.5 \]
- Stress Hormone Index: \[ \frac{47.5}{100} \cdot 100 = 47.5 \]
- Rating: Moderate (25–50)
Result: Stress Hormone Index: 47.5 (Moderate)
Example 3: Optimal Lifestyle
Inputs: Sleep Duration = 8 hours, Physical Activity = 150 min/week, Stress Perception = 1, Diet Quality = 5
Calculations:
- Sleep Score: \[ \max\left(0, 5 – \frac{|8 – 8|}{2}\right) = 5 \]
- Activity Score: \[ \max\left(0, 5 – \frac{|150 – 150|}{50}\right) = 5 \]
- Raw Stress Score: \[ 5 \cdot 5 + 5 \cdot 5 + 5 \cdot (6 – 1) + 5 \cdot 5 = 25 + 25 + 25 + 25 = 100 \]
- Stress Hormone Index: \[ \frac{100}{100} \cdot 100 = 100 \]
- Rating: Very High (75–100)
Result: Stress Hormone Index: 100 (Very High)
How to Use the Calculator
Follow these steps to estimate your stress hormone levels:
- Enter Sleep Duration: Input sleep duration in hours (0–24, ideal 7–9 hours).
- Enter Physical Activity: Input weekly physical activity in minutes (0–1000, ideal ~150–300 min/week).
- Enter Stress Perception: Rate perceived stress (1–5, 1 = very low, 5 = very high).
- Enter Diet Quality: Rate diet quality (1–5, 1 = poor, 5 = excellent).
- Calculate: Click “Calculate Stress Hormone Index” to see the result.
- Interpret Result: The result shows a 0–100 score with a rating (Low: 0–25, Moderate: 25–50, High: 50–75, Very High: 75–100). If you see “Please fill in all fields,” ensure all inputs are valid.
- Share or Embed: Use the share buttons to post results on social media, copy the result, or get an embed code.
Note: This is a simplified model. Actual stress hormone levels depend on additional factors like genetics, environment, and medical conditions.