Is anything I enter saved or sent anywhere?

No. The calculator runs entirely in your browser, and your answers are never sent to a server, stored or added to the page address. Closing or refreshing the page clears them.

What if I don't know which day of my cycle it is?

Tick "I'm not sure". Your cycle day then adds or removes nothing, and the score comes only from your sleep, body weather and stress. Sleep and body weather carry most of the weight anyway.

Does a low score mean I shouldn't exercise?

No. A low score is a nudge towards rest or gentle movement, not a ban. Many people feel better after a slow walk or some stretching on a heavy day, and resting fully is just as valid.

Can I use the calculator during pregnancy or after birth?

Yes. Suggestions during pregnancy stay at a moderate effort where you can still talk, and the first six weeks after birth stay gentle. The calculator does not replace advice from your doctor or midwife, so follow what they have told you about your own pregnancy or recovery.

Why does the same answer give a different score in different phases?

Each phase adds a small adjustment of no more than 10 points, for example in the first weeks after birth or in the days around a period. The rest of the score comes from the same points for everyone.

Somatic energy calculator: how much should you move today?

How is the energy score calculated?

Quick take: Every score starts at 50. Sleep moves it by up to 25 points, body weather by up to 20 and stress by up to 10, while your phase adjusts it by 10 points at most. The total is kept between 0 and 100, and every point is listed under your result.

The calculator is deliberately simple, so you can see exactly where your number comes from. Sleep and body weather carry the most weight because they describe today directly. Stress is optional, and if you skip it, it counts as zero.

Your answer	Points
Sleep: deeply rested / okay / restless / barely slept	+20 / +5 / −10 / −25
Body weather: bright / steady / heavy / achy or tender	+20 / +5 / −10 / −20
Stress: low / medium / high / not answered	+10 / 0 / −10 / 0
Phase: period days or the days before a period	−5
Phase: first or third trimester	−5
Phase: first six weeks after birth / weeks 6 to 12	−10 / −5

The total falls into one of four bands.

Band	Score	What it suggests
Rest	0 to 29	Stillness and recovery, or a very slow walk
Gentle	30 to 49	Soft movement such as walking, yoga or mobility
Steady	50 to 74	Moderate, comfortable movement
Strong	75 to 100	Room for a harder session, where your phase allows it

Is the score a real measurement of my energy?

Quick take: No. The score is a reflection aid built only from your own answers, not a physiological measurement. That is still useful: in studies of athletes, simple self-reports of mood, stress and wellbeing often tracked the effects of training better than blood markers or heart rate did.

A review of 56 studies found that self-reported wellbeing responded to changes in training load with better sensitivity and consistency than commonly used objective measures.^[1] How you slept matters too: losing sleep can reduce some kinds of exercise performance and slows thinking, although the effects vary between studies.^[2] Stress plays a part as well. In one study, students under more psychological stress recovered their muscle strength more slowly after a hard leg session.^[3]

The number simply turns your answers into something useful, and it is never a verdict on your body.

Why does my phase only change the score a little?

Quick take: Because the evidence for big, predictable phase effects is weak. A large review found that exercise performance may be only trivially lower during menstruation, with results varying widely between studies. So each phase nudges the score by no more than 10 points, and how you feel today does the rest.

The 2020 meta-analysis concluded that general guidelines across the menstrual cycle cannot be formed and recommended a personal approach instead.^[4] Cycle days are matched to a typical 28-day cycle, so if yours is longer or shorter, the phase label is only approximate. If you are not sure of your day, the calculator leaves the phase out.

In pregnancy, tiredness is especially common in the first 12 weeks, and many people feel tired again later on as they carry more weight.^[5] The first and third trimesters therefore take 5 points off. In the first six weeks after birth, 10 points come off, because your body is healing whatever your sleep looks like.

Why is the movement suggestion sometimes gentler than my score?

Quick take: Because safety comes before the number. During pregnancy and after birth, suggestions never include high-intensity work, and the first six weeks after birth stay gentle. After a night of barely any sleep, or on an achy day, movement also stays gentle, whatever the score.

In a pregnancy without complications, physical activity is safe and desirable, and observational studies link exercise in pregnancy with a shorter recovery after birth.^[6] The World Health Organization includes specific guidance for pregnant and postpartum women and recommends regular muscle-strengthening activity for all age groups.^[7] Eggsports keeps its own rules on the cautious side: pregnancy suggestions stay at an effort where you can still hold a conversation, and running and jumping after birth wait until your pelvic floor has been checked.

The suggested intention follows the same idea. Barely sleeping or an achy body points to Rest, high stress points to Release, a deeply rested night with a bright body points to Strength, and everything else points to Patience. You can choose any of them. Rest counts as much as movement.

If you are pregnant or have recently given birth, these are the signs to stop and call your doctor or midwife:^[6]

Stop and call your doctor or midwife if you notice

Vaginal bleeding
Fluid leaking from the vagina
Regular painful contractions
Dizziness or feeling faint
Shortness of breath before you start
Chest pain
Headache
Muscle weakness affecting balance
Calf pain or swelling

If it feels urgent, call your local emergency number.

On days when you need to settle more than move, the breathing timer offers a few minutes of guided rest.