This estimator combines five self-reported fitness-related indicators into a 0–100 score: weekly cardio, strength-training frequency, sleep duration, resting heart rate, and consistency.
The score is designed for personal tracking, not comparison with clinical norms or other people. Because the inputs use a simple weighted model, changes are most meaningful when you enter them consistently over time.
Add moderate-equivalent cardio minutes for a typical week.
Count structured strength sessions.
Use your recent nightly average.
Use a consistent resting measurement when available.
Estimate the percentage of planned sessions and routines completed.
Compare repeated scores using the same measurement approach.
Score = 30% cardio + 20% strength + 20% sleep + 15% resting heart rate + 15% consistency
Each input is converted to a capped 0–100 subscore. Cardio reaches 100 at 300 minutes, strength at 4 sessions, sleep peaks at 8 hours, and resting heart rate uses a simplified descending scale from 100 bpm to 50 bpm.
The main result is a composite planning score, with higher values indicating stronger performance across the selected inputs.
This is not a validated medical or athletic assessment. Resting heart rate and exercise capacity can be affected by age, medication, illness, and training status.
Given: 150 cardio minutes, 2 strength sessions, 7.5 hours sleep, 65 bpm resting heart rate, and 80% consistency.
Calculation: Subscores are 50, 50, 93.75, 70, and 80. Weighted score = 50×0.30 + 50×0.20 + 93.75×0.20 + 70×0.15 + 80×0.15 = 66.25.
Result: 66.3 out of 100.
No. It is a transparent composite estimator for personal planning and trend tracking.
The model needs a practical ceiling so one input cannot dominate indefinitely. More activity may still have value even after the subscore reaches 100.
Use a consistent method and similar conditions, such as after waking and before activity. A single unusual reading should not drive conclusions.
Yes, which is a limitation of counting sessions. The score treats frequency as a simple proxy and does not measure training volume or intensity.
Track your own score over time and inspect the subscores. A lower component can suggest where your routine is least consistent, without implying a diagnosis.