Free tool

Wellness score calculator

Three validated questionnaires - K10 (psychological distress), MOS Sleep Scale (sleep quality), and IPAQ-SF (physical activity) - combine into one free 0-100 wellness score in about 5-7 minutes, no signup.

Answer all three sections from memory - about 5-7 minutes total. Each section uses its own official recall window (30 days, 4 weeks, or 7 days), so answer each one for the period it actually asks about, not for today.

Psychological distress (K10)

10 questions about the last 30 days - the Kessler Psychological Distress Scale.

Sleep (MOS Sleep Scale)

6 questions about the last 4 weeks - the MOS Sleep Scale's Sleep Problems Index I, the short form RAND defines from the original 12-item scale.

Physical activity (IPAQ-SF)

7 questions about the last 7 days - the International Physical Activity Questionnaire, Short Form.

Inside Sam

Track this wellness score automatically

Sam turns the same K10, MOS Sleep Scale, and IPAQ-SF signals into a recurring Wellbeing Risk Score, built from your own Apple Watch data instead of a one-off form.

Uses K10, MOS Sleep Scale & IPAQ signals

Wellbeing Risk Score

Notice wellness shifts before they slow you down.

  • A wellness score based on your own recent patterns, scored against your personal baseline, not population averages
  • Stress and sleep scored daily, distilled into two numbers you can act on
  • Monthly PDF reports with deep analysis and recommendations
Sam Wellbeing Risk Score screen with weekly wellness summary

How this wellness score is calculated

This tool combines three independently validated questionnaires into one wellness snapshot. The K10 (Kessler Psychological Distress Scale) sums 10 items about the last 30 days into a 10-50 score. The MOS Sleep Scale's 6-item Sleep Problems Index I averages six recoded items about the last 4 weeks into a 0-100 score, where higher means more reported sleep problems. The IPAQ-SF converts 7 questions about the last 7 days into weekly MET-minutes, classified as low, moderate, or high activity. The 0-100 wellness score is SanoLabs' own simple average of the three - not a fourth validated instrument.

Sources

  • Kessler, R.C., Andrews, G., Colpe, L.J., Hiripi, E., Mroczek, D.K., Normand, S.L.T., Walters, E.E., and Zaslavsky, A.M. (2002). Short screening scales to monitor population prevalences and trends in non-specific psychological distress. Psychological Medicine, 32(6), 959-976. Interpretation bands: Andrews, G. and Slade, T. (2001). Interpreting scores on the Kessler Psychological Distress Scale (K10). Australian and New Zealand Journal of Public Health, 25(6), 494-497.
  • Hays, R.D. and Stewart, A.L. (1992). Sleep measures. In: Measuring Functioning and Well-Being: The Medical Outcomes Study Approach, 235-259. Duke University Press. Scoring: Spritzer, K.L. and Hays, R.D. (2003). MOS Sleep Scale: A Manual for Use and Scoring, Version 1.0. RAND/UCLA.
  • Craig, C.L., Marshall, A.L., Sjöström, M., Bauman, A.E., Booth, M.L., Ainsworth, B.E., Pratt, M., Ekelund, U., Yngve, A., Sallis, J.F., and Oja, P. (2003). International physical activity questionnaire: 12-country reliability and validity. Medicine and Science in Sports and Exercise, 35(8), 1381-1395. Read the full IPAQ-SF scoring guide

Questions about this calculator

What does this wellness score calculator measure?+

Each questionnaire looks at a different recall period: the K10 asks about the last 30 days, the MOS Sleep Problems Index asks about the last 4 weeks, and the IPAQ-SF asks about the last 7 days. Because the windows differ, this page is a snapshot built from three overlapping but different timeframes, not a single moment in time.

Is a wellness score a validated medical test?+

No. Each of the three sub-scores - K10, MOS Sleep Problems Index, and IPAQ-SF - is an independently validated, published instrument with its own citation. The single blended 0-100 number is SanoLabs' own simple average of the three, disclosed as such wherever it appears. It is a convenience summary, not a fourth validated test.

What should I do if my wellness score looks concerning?+

None of the three scores are diagnostic - they classify what you entered against a published reference range, nothing more. The K10's own published guidance is that a score of 20 or higher is worth discussing with a doctor. Persistent sleep problems or a consistently low activity level are also worth raising at your next appointment, especially if they have lasted more than a few weeks.

Does Sam track K10, sleep, and activity scores automatically?+

Yes. Sam's programs run the K10, MOS Sleep Scale, and IPAQ-SF as recurring monthly check-ins, so you get a trend over time instead of one reading from memory. This page is a one-off snapshot: no account, no history, just today's answers.

Want these three tracked automatically?

Sam runs the K10, MOS Sleep Scale, and IPAQ-SF as recurring check-ins across its Stress, Sleep, and Movement programs, so you see a trend from your own Apple Watch data over time, not a one-off snapshot from memory.

This page classifies your own answers against three published, validated questionnaires - it does not diagnose, treat, or measure anything about your health, and the blended wellness score is SanoLabs' own non-clinical average, not a validated test in itself. Sam does not diagnose, treat, cure, or manage any condition. For guidance specific to your situation, talk to a doctor.