Sleep Duration Calculator

Estimate a practical sleep target based on age, activity level, sleep quality, and daily fatigue.

Age changes the broad recommended sleep range.
Higher activity can slightly raise recovery needs.
Poor recent sleep often means you need more recovery time.
Feeling heavily tired may suggest a higher sleep need.
High stress can increase recovery demand.
Choose a simpler or more detailed result.
How we calculate

We start with a broad age-based sleep range, then adjust it slightly based on activity level, recent sleep quality, fatigue, and stress to suggest a practical nightly target.