Holistic Health Score

Section 01 · The measurable baseline

Physical Health

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Q1.What is your BMI category?

Select your BMI rangeObese Class III (BMI ≥ 40)Obese Class II (BMI 35–39.9)Obese Class I (BMI 30–34.9)Overweight (BMI 25–29.9)Normal (BMI 18.5–24.9)

Q2.What is your waist-to-hip ratio?

How to measure your waist-to-hip ratioTap to view the visual guide

Select your WHRHigh risk · ♂ >1.0 / ♀ >0.90 (central obesity)Moderate risk · ♂ 0.96–1.0 / ♀ 0.86–0.90Average · ♂ 0.86–0.95 / ♀ 0.76–0.85Good · ♂ 0.76–0.85 / ♀ 0.71–0.75Optimal · ♂ ≤0.75 / ♀ ≤0.70

Q3.What is your resting heart rate?

Select your RHRAbove 100 bpm (tachycardia)90–100 bpm (elevated)80–89 bpm (moderate)60–79 bpm (normal)Below 60 bpm (athletic / optimal)

Q4.How would you describe your physical activity level?

Select activity levelSedentary · little to no movement dailyLight · walks occasionally, mostly seatedModerate · 2–3 exercise sessions per weekActive · 4–5 sessions per week, varied typesVery active · daily structured exercise + NEAT

Q5.How is your sleep quality and duration?

Select sleep qualityPoor · under 5 hrs, frequently disruptedBelow average · 5–6 hrs, often unrefreshedModerate · 6–7 hrs, some disruptionsGood · 7–8 hrs, mostly restorativeExcellent · 7–9 hrs, deep and consistent

Section 02 · Rest-and-digest tone

Body–Mind Connection

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Q6.How well does your digestion function? (Bloating, regularity, discomfort)

3

PoorOptimal

Q7.How conscious and deep is your resting breathing?

3

Shallow / rapidDeep / diaphragmatic

Q8.How is your overall muscle tone and ease of movement?

3

Tense / weakSupple / strong

Q9.How clear is your mental focus and cognitive sharpness during the day?

3

Foggy / scatteredSharp / focused

Q10.How stable and sustained is your energy across the day?

3

Crashing oftenConsistently vibrant

Section 03 · The psychosocial pillar

Mind Connection

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Q11.How often do you experience persistent low mood, sadness, or loss of interest?

3

Frequent low moodRarely / never

Q12.How well do you manage worry, nervousness, or anxiety?

3

OverwhelmedCalm and grounded

Q13.How balanced is your work-life boundary?

3

Severely imbalancedWell integrated

Q14.How nourishing and supportive are your close relationships?

3

Draining / absentRich and fulfilling

Q15.How well do you identify, process, and express your emotions?

3

Suppressed / reactiveAware and balanced

Section 04 · The biological mirror

Biochemical Markers

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Q16.What is your Vitamin D level (25-OH Vitamin D)?

Select Vitamin D levelSeverely deficient · below 10 ng/mLDeficient · 10–19 ng/mLInsufficient · 20–29 ng/mLSufficient · 30–49 ng/mLOptimal · 50–80 ng/mL

Q17.What is your HOMA-IR score? (Fasting insulin × glucose ÷ 405)

Select HOMA-IR rangeAbove 3.5 · significant insulin resistance2.5–3.5 · moderate insulin resistance1.9–2.4 · borderline1.0–1.8 · good insulin sensitivityBelow 1.0 · optimal insulin sensitivity

Q18.What is your eGFR (kidney filtration rate)?

Select eGFR valueBelow 30 mL/min · severely reduced30–44 mL/min · moderately to severely reduced45–59 mL/min · mildly to moderately reduced60–89 mL/min · mildly reducedAbove 90 mL/min · normal kidney function

Q19.What is your Hemoglobin level?

Select Hemoglobin levelSeverely low · ♂ <8 / ♀ <7 g/dLLow · ♂ 8–10.9 / ♀ 7–9.9 g/dLBorderline · ♂ 11–12.9 / ♀ 10–11.9 g/dLNormal · ♂ 13–16 / ♀ 12–15 g/dLOptimal · ♂ 14–17 / ♀ 13–16 g/dL

Q20.What is your high-sensitivity CRP (hs-CRP) level?

Select CRP levelAbove 10 mg/L · active inflammation / infection3–10 mg/L · high cardiovascular risk1–3 mg/L · moderate cardiovascular risk0.5–1 mg/L · low riskBelow 0.5 mg/L · optimal anti-inflammatory state

This tool is for guidance only and is not a medical diagnosis. Self-reported lab values should be confirmed with your physician.