Burnout Risk Score Calculator
Score your burnout risk across exhaustion, cynicism and reduced accomplishment on a 0–100 scale you can revisit.
How it works
Risk = (sum of five item points ÷ 20) × 100
Burnout is usually described in three dimensions: emotional exhaustion, cynicism or detachment, and a reduced sense of accomplishment. This check samples all three plus how well you recover off the clock, scoring each 0–4 and rescaling the 0–20 total to 0–100. The accomplishment and recovery items are reverse-scored, because feeling effective and being able to switch off protect against burnout.
Worked example
Rating exhaustion "A few times a week" (3), depletion/cynicism "Weekly" (2 each), and both protective items "Weekly" (2 each) gives 11 of 20. Rescaled: 11 ÷ 20 × 100 = 55, an "Elevated" band.
Frequently asked questions
What is the difference between burnout and stress?
Stress is usually about too much — too many demands at once — while burnout is more about feeling empty, detached and unable to recover. Chronic unmanaged stress is one path into burnout, but they are not the same thing.
Does a high score mean I have burnout?
No. This tool flags risk, not a diagnosis. Burnout is recognised in health frameworks as an occupational phenomenon, and only a qualified professional can assess it properly.
What can I do about an elevated score?
Start by protecting recovery time, setting clearer work boundaries, and talking to someone you trust or a manager about workload. If it persists, seek professional support.
Related calculators
This is a self-reflection tool, not a medical or psychological diagnosis. If you are struggling, please reach out to a qualified professional.