Spoon Theory Energy Budget Calculator

Set how many spoons (units of energy) you have today, add your planned tasks with their spoon cost, and see whether today's plan actually fits — before you're already out.

How does this work?

Set your total spoons for the day — this is a personal number that only you can estimate, based on how today feels. Add each task you're considering along with a rough spoon cost, using the quick-add buttons or your own numbers. We add up the total and compare it to what you have available, so you can see a shortfall before committing to a day that doesn't fit.

There's no universal "correct" cost for a task — a shower might cost one person 1 spoon and another person 4, depending on the day, the illness, or the amount of pain or fatigue involved. Adjust every number to match your own reality, and feel free to save nothing — this tool doesn't store your plan anywhere; it's just for thinking it through in the moment.

Balancing energy while caring for others too? Try the Caregiver Burnout Check. To record how the days actually went afterwards — and whether a crash follows a heavy day a day or two later — see the Pacing & Energy Envelope Log.