The Gut Microbiome Calculator assesses how a user’s daily habits—such as diet, sleep, stress, and physical activity—may impact their gut health. The results indicate whether current habits are supporting a healthy gut microbiome or if adjustments could improve gut-friendly lifestyle practices.
The users will answer the following questions to get their results:
- How much fiber/resistant starch do you include in your daily diet? (Fiber and /or resistant starch are carbohydrates derived from plants, present in foods like whole grains, oats, potatoes, corn, legumes, and nuts.)
- How many servings of fruits and vegetables do you eat per day?
- What is your daily white sugar intake? (While the FDA recommends a maximum of 50 g of added sugar per day, the EFSA advises minimizing free sugar consumption.)
- How often do you consume processed foods? (Processed foods include items like fast food, sodas, packaged snacks, syrups, and dressings.)
- Do you eat fermented foods or take probiotics? (Fermented foods are, for example, yogurt, kimchi, sauerkraut, and sourdough bread.)
- How much water do you drink each day?
- How frequently do you engage in physical activity each week?
- Do you get 7-9 hours of sleep each night?
- How often do you drink alcohol?
- Are you frequently stressed?
- Are you a smoker (or use nicotine in other ways)
- Do you often/chronically take antibiotics
Answers to each question will be converted to points:
How much fiber/resistant starch do you include in your daily diet?
| Intake | Point(s) |
| Minimal intake (<15g) | 0 |
| Moderate intake (15-25 g) | 3.75 |
| High intake (25-35 g) | 7.5 |
How many servings of fruits and vegetables do you eat per day?
| Servings | Point(s) |
| 0-2 servings | 0 |
| 2-4 servings | 3.75 |
| 5 or more servings | 7.5 |
What is your daily white sugar intake?
| Intake | Point(s) |
| < 3 tbsp | 7.5 |
| 3-5 tbsp | 3.75 |
| greater than or equal to 6 tbsp | 0 |
How often do you consume processed foods?
| Frequency | Point(s) |
| Rarely | 7.5 |
| A few times a week | 3.75 |
| Daily | 0 |
Do you eat fermented foods or take probiotics?
| Frequency | Point(s) |
| Rarely | 0 |
| A few times a week | 3.75 |
| Daily | 7.5 |
How much water do you drink each day?
| Cups of water | Point(s) |
| < 4 cups | 0 |
| 4- 7 cups | 3.75 |
| 8 or more cups | 7.5 |
How frequently do you engage in physical activity each week?
| Frequency | Point(s) |
| I don't exercise regularly | 0 |
| A few times per week | 3.75 |
| Daily | 7.5 |
Do you get 7-9 hours of sleep each night?
| Answer | Point(s) |
| Yes | 7.5 |
| No | 0 |
How often do you drink alcohol?
| Frequency | Point(s) |
| Never | 7.5 |
| A few times a month | 3.75 |
| Every week/several times per week | 0 |
Are you frequently stressed?
| Answer | Point(s) |
| Yes | 0 |
| No | 7.5 |
Are you a smoker (or use nicotine in other ways)
| Answer | Point(s) |
| Yes | -5 |
| No | 0 |
Do you often/chronically take antibiotics
| Answer | Point(s) |
| Yes | -5 |
| No | 0 |
Score Calculation
The corresponding points from the user's answers are added to get the total points. The score range will then tell the user about the condition of their gut health.
| Score range | Gut health assessment |
| 75-90 points | Great gut health |
| 40-74 points | Moderate gut health |
| < 40 points | Your gut health needs improvement |
Default Email Responses
Each outcome on the gut health assessment has a default response sent to the user after they submit their contact information. The email content can be customized when setting up this calculator to match your messaging better.
Score: 75-90 points, great gut health
Your habits are giving your microbiome the support it needs to thrive! You’re likely enjoying benefits like better digestion, energy, and immunity. Keep it up by staying consistent with fiber, water, movement, sleep, and fermented foods.
Score: 40-74 points, moderate gut health
You’re doing a good job, but there’s room to grow. A few improvements—like adding more fiber-rich foods, cutting back on sugar, or managing stress—could help create a more balanced, diverse gut microbiome.
Score: <40 points, your gut health needs improvement
Your results suggest your microbiome might be out of balance. Focus on gut-friendly habits like increasing fiber and plant diversity, cutting back on processed foods and sugar, staying hydrated, and incorporating probiotic-rich foods.
To edit the copies of each email response, please see our help article on creating a calculator and editing the email templates.
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