Army Fitness Calculator

Score your Army Combat Fitness Test (ACFT) across all 6 events and calculate your body fat percentage using the official Army tape test method. This tool follows current scoring standards and AR 600-9 body composition requirements.

What Is the ACFT

The Army Combat Fitness Test (ACFT) is the official physical fitness assessment for all U.S. Army soldiers, including Active Duty, Army Reserve, and Army National Guard. It replaced the Army Physical Fitness Test (APFT), which had been in use since 1980. The ACFT became the test of record on October 1, 2022.

The ACFT was to better measure the physical demands of combat. Where the APFT only tested push-ups, sit-ups, and a 2-mile run, the ACFT tests six different physical domains: muscular strength, muscular endurance, anaerobic power, anaerobic endurance, aerobic endurance, and explosive power.

Each event is scored from 0 to 100 points, for a maximum total of 600 points. Soldiers must score at least 60 points on every event to pass. The minimum passing total is 360. Scoring standards are now tiered by age and gender following updated Army guidance.

The test is administered in a specific order with prescribed rest times between events. Soldiers typically complete the entire ACFT within 60 to 70 minutes, including rest periods and transitions.

ACFT Score Calculator

The 6 ACFT Events

Event 1 3-Repetition Maximum Deadlift (MDL)

Soldiers perform three continuous repetitions of the deadlift using a hex bar (trap bar). The weight starts at 140 pounds and can be increased in 10-pound increments up to 340 pounds. This event tests muscular strength of the legs, back, and grip. Soldiers get two attempts to achieve their desired weight. Proper form requires the hips to drop below the top of the knees and the body to reach a fully upright position on each rep.

Event 2 Standing Power Throw (SPT)

Soldiers throw a 10-pound medicine ball backward over their head for maximum distance. This event measures explosive power. Soldiers face away from the throwing lane, stand with feet shoulder-width apart, and launch the ball in one motion. They get two record attempts plus one practice throw. The best distance counts. Typical scores range from 4.5 to 12.5 meters.

Event 3 Hand-Release Push-ups (HRP)

In this timed 2-minute event, soldiers perform as many hand-release push-ups as possible. At the bottom of each rep, the soldier must fully lower to the ground and lift both hands from the floor before pushing back up to the start position. Arms must fully extend at the top. This ensures a full range of motion on every repetition. It tests upper body muscular endurance.

Event 4 Sprint-Drag-Carry (SDC)

This is a multi-discipline shuttle event covering 250 meters total. Soldiers perform five consecutive 50-meter shuttles (25 meters out and 25 meters back): a sprint, a sled drag (90 lbs), a lateral shuffle, a two-kettlebell carry (2 x 40 lbs), and a final sprint. This event tests anaerobic endurance, muscular strength, and endurance combined. The clock runs continuously from start to finish.

Event 5 Plank (PLK)

Soldiers hold a proper plank position for as long as possible, up to a maximum of 4 minutes and 20 seconds (worth 100 points). The forearms must be flat on the ground, the body must form a straight line from head to ankles, and contact with the ground is limited to forearms and toes. The minimum standard is 2 minutes 10 seconds. The grader stops the event if proper form is lost.

Event 6 2-Mile Run (2MR)

Soldiers run 2 miles on a measured course as fast as possible. This is the same event that was part of the old APFT. It tests aerobic endurance. The course must be relatively flat and on an improved surface (road, track, or sidewalk). Split times are not officially recorded; only the final time matters for scoring.

Scoring Standards Overview

Each ACFT event is scored on a 0-100 point scale. The minimum passing score is 60 points per event, and the minimum total passing score is 360 out of 600. Scoring standards differ by age group and gender.

For the current scoring system, the Army uses performance tiers:

• Minimum (60 points): Meets the basic standard for the age and gender group. Soldiers who score 60 on every event pass but are near the floor.
• Moderate (70-79 points): Solid physical fitness above the minimum standard.
• Significant (80-89 points): Well above the standard, indicating strong physical readiness.
• Heavy/Maximum (90-100 points): Top-tier performance. Scoring 100 on all events (a "600") is rare and marks peak physical conditioning.

The scoring tables use interpolation between defined performance levels. Raw scores (pounds, meters, reps, time) are converted to point values using official conversion tables published by the Army.

Army Body Fat Calculator (Tape Test)

The Army body fat calculator uses the circumference-based method (tape test) specified in AR 600-9. Enter your measurements below to estimate your body fat percentage.

Army Body Fat Standards

AR 600-9 sets maximum allowable body fat percentages based on age and gender. Soldiers who exceed their screening weight on the Army height-weight table are referred for the tape test (body fat measurement). Those who exceed the body fat limit are placed on the Army Body Composition Program (ABCP).

Soldiers who exceed the body fat standard face consequences including flag actions (no favorable personnel actions), mandatory enrollment in ABCP, and potential separation from the Army if they fail to meet the standard within a specified period. Soldiers on ABCP are measured monthly.

How the Tape Test Works

The Army tape test is a circumference-based method for estimating body fat. It uses the Department of Defense formula, which is different from the Navy or Air Force methods. Here is the step-by-step process:

For males

1. Measure the neck circumference just below the larynx (Adam's apple), perpendicular to the long axis of the neck. Round down to the nearest half-inch.
2. Measure the abdomen circumference at the navel level, at the end of a normal exhalation. Round up to the nearest half-inch.
3. Measure height in inches.
4. Apply the formula: Body Fat % = 86.010 × log10(abdomen − neck) − 70.041 × log10(height) + 36.76

For females

1. Measure the neck circumference as described above. Round down to the nearest half-inch.
2. Measure the waist circumference at the narrowest point (natural waist). Round up to the nearest half-inch.
3. Measure the hip circumference at the widest point of the buttocks. Round up to the nearest half-inch.
4. Measure height in inches.
5. Apply the formula: Body Fat % = 163.205 × log10(waist + hip − neck) − 97.684 × log10(height) − 78.387

Each measurement site is measured three times, and the average is used for the calculation. Measurements are taken by trained personnel using a non-elastic tape measure. The tape must be snug but not compressing the skin.

ACFT Minimum Score Tables

The following tables show the minimum raw performance required to score 60 points (pass), 80 points (strong), and 100 points (maximum) for male and female soldiers in the 22-26 age group.

Training Tips for Each ACFT Event

Deadlift training

The hex bar deadlift is the most straightforward event to train for. Focus on progressive overload by gradually increasing weight each week. Train the movement 2 to 3 times per week. Include accessory work like Romanian deadlifts, barbell squats, and farmer carries. Many soldiers find that training the conventional deadlift with a straight bar also improves their hex bar performance.

Power throw training

Practice with the actual 10-pound medicine ball. The key is hip extension power and timing. Train with explosive movements like box jumps, kettlebell swings, and medicine ball slams. The throwing technique matters significantly. Most soldiers improve their distance substantially just by refining their form, specifically by driving through the hips and releasing at the right angle.

Hand-release push-up training

Volume training works best for this event. Practice the specific hand-release movement pattern. Supplement with bench press, dips, and banded push-ups. Train for the 2-minute time domain by doing timed sets. Pacing is critical. Going too fast early leads to early failure. Most soldiers do better starting at a steady pace they can maintain for the full 2 minutes.

Sprint-drag-carry training

This event rewards both fitness and technique. Practice transitions between shuttle segments. Train sled drags and kettlebell carries at the actual test weights. Include interval training that mimics the work-rest pattern of the event. The lateral shuffle segment is where many soldiers lose time, so practice that movement specifically.

Plank training

Train the plank hold progressively, adding 10 to 15 seconds each week. Focus on proper form during training, as form breaks end the event. Supplement with dead bugs, pallof presses, and other anti-extension and anti-rotation core exercises. The mental aspect of holding a plank beyond 3 minutes is significant. Practice holding through discomfort in training.

2-mile run training

A mix of long runs, tempo runs, and interval work produces the best results for the 2-mile run. Run at least 3 to 4 times per week. Include one long run (4-6 miles at easy pace), one tempo run (2-3 miles at goal pace or slightly slower), and one interval session (400m or 800m repeats). Allow adequate recovery between hard sessions.

ACFT vs APFT Comparison

The transition from the APFT to the ACFT represented the biggest change in Army physical fitness testing in over 40 years.

AR 600-9 Army Body Composition Program Overview

Army Regulation 600-9 (AR 600-9) is the governing document for the Army Body Composition Program. It establishes standards for body weight and body fat composition, and prescribes the procedures for measuring compliance.

Key provisions of AR 600-9 include:

• Height-weight screening: All soldiers are first screened against a height-weight table. Those who exceed the screening weight for their height are referred for the tape test.
• Tape test: The circumference-based method described above. It is the official method for determining body fat percentage when a soldier exceeds screening weight.
• ABCP enrollment: Soldiers who exceed body fat limits are enrolled in the Army Body Composition Program and flagged for unfavorable actions.
• Monthly weigh-ins: Soldiers on ABCP are weighed and measured monthly. They must show progress toward meeting the standard.
• Separation: Soldiers who fail to meet body fat standards after two consecutive record ACFT failures, or who are flagged for body composition for more than a specified period, may face involuntary separation.
• Exemptions: Soldiers who score 540 or higher on the ACFT are exempt from the body fat standard. This was a recent policy change that rewards high physical performance.

Common Test Day Mistakes

Preparing for the ACFT involves more than physical training. Here are the most frequent errors soldiers make on test day.

• Poor warm-up: The ACFT starts with the deadlift, a heavy strength event. Arriving cold and immediately lifting heavy weight increases injury risk and reduces performance. Spend 10 to 15 minutes warming up before Event 1.
• Wrong pacing on the SDC: The Sprint-Drag-Carry punishes soldiers who sprint the first leg at full speed. The sled drag is the hardest part, and starting too fast leaves nothing in reserve. Pace yourself through the first sprint and save energy for the drag.
• Starting push-ups too fast: Many soldiers burn out in the first 45 seconds by doing push-ups as fast as possible. A steady pace of 12 to 15 reps per 30 seconds is usually better than blasting out 25 in the first 30 seconds and then failing.
• Nutrition mistakes: Eating too much or too little before the test both cause problems. Eat a moderate meal 2 to 3 hours before the test. Avoid high-fiber foods and excessive caffeine.
• Hydration issues: Dehydration hurts performance, especially on the run. But over-hydrating immediately before the test causes discomfort. Hydrate well in the days leading up to the test rather than chugging water the morning of.
• Ignoring the plank: Soldiers often train every event except the plank, assuming it will be easy. At 2 minutes and 10 seconds minimum, the plank is actually one of the most failed events. Train it specifically.

ACFT Preparation Timeline

Preparing for the ACFT requires a structured training plan that builds all six physical domains over time. Most soldiers benefit from at least 8 to 12 weeks of focused preparation before a record test. Here is a practical timeline for a soldier improve their score.

Weeks 1-4 Build the base

The first month focuses on building general physical preparedness. Run 3 to 4 times per week at moderate intensity, gradually increasing total weekly mileage. Begin deadlift training at moderate weights (60-70% of target max) with an emphasis on form. Practice each ACFT event at least once per week to establish baselines. Focus on mobility work and injury prevention.

Weeks 5-8 Increase intensity

The middle phase ramps up intensity. Deadlift weights increase toward test goals. Interval training replaces some steady-state runs. Push-up volume training increases to 4-5 sessions per week. Sprint-drag-carry practice at test pace begins. Plank holds extend toward 3 minutes or beyond. This is the hardest training phase and where most improvement happens.

Weeks 9-11 Peak and practice

The third phase involves peaking for the test. Reduce total training volume by 20-30% while maintaining intensity. Practice full ACFT simulations at least twice. Focus on weak events. Fine-tune pacing strategies for timed events. Ensure nutrition and sleep are optimized for recovery.

Week 12 Taper

The final week before the test involves significant volume reduction. Light movement and stretching keep the body loose without creating fatigue. No heavy lifting within 3 days of the test. One light run of 10-15 minutes two days before the test helps maintain cardiovascular readiness without draining energy reserves.

Nutrition for ACFT Performance

Nutrition plays a direct role in both training quality and test day performance. Soldiers who fuel properly train harder, recover faster, and perform better on test day.

Daily nutrition for training

During ACFT preparation, soldiers should aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily to support muscle recovery and growth. Carbohydrate intake should range from 3 to 5 grams per kilogram on moderate training days, increasing to 5 to 7 grams per kilogram on heavy training days. Fats should comprise 20-35% of total calories. Staying hydrated with at least half your body weight in ounces of water daily is important.

Pre-test nutrition

The night before the ACFT, eat a balanced dinner with complex carbohydrates (rice, pasta, potatoes), lean protein, and vegetables. Avoid high-fat or high-fiber foods that might cause gastrointestinal discomfort the next day. Hydrate well throughout the evening but stop drinking large amounts 2 hours before bed to avoid disrupting sleep.

On test morning, eat a familiar meal 2 to 3 hours before the test. Good options include oatmeal with banana, toast with peanut butter, or a bagel with cream cheese. The meal should be primarily carbohydrate-based, moderate in protein, and low in fat and fiber. Avoid foods you have never eaten before on test day.

During the test

Between events, sip water and consider a small carbohydrate source like a sports drink, banana, or energy gel. Do not eat a full meal between events. The 10-minute rest periods between events are enough time for a few sips of water and a few bites of easily digestible carbohydrate, but not enough to digest anything substantial.

Injury Prevention During ACFT Training

ACFT training involves heavy lifting, explosive movements, and running, all of which carry injury risk. The most common training injuries are lower back strains (from deadlift), shoulder injuries (from push-ups and power throw), and knee or shin problems (from running and SDC).

Prevention starts with proper form. Never sacrifice form for heavier weight on the deadlift. Keep the back neutral, engage the core, and drive through the legs. On hand-release push-ups, control the lowering phase rather than collapsing to the ground, which stresses the shoulders. During sprint-drag-carry practice, use proper lifting mechanics when picking up the kettlebells and maintain upright posture during the sled drag.

Warming up before every training session is not optional. A proper warm-up includes 5-10 minutes of light cardio, adaptable stretching (leg swings, arm circles, hip openers), and movement preparation specific to the day's training. Jumping straight into heavy deadlifts or sprints from a cold state is the fastest way to get injured.

Recovery is equally important. Allow at least 48 hours between heavy deadlift sessions. Sleep 7-9 hours per night. Address minor aches and pains before they become injuries. Foam rolling, stretching, and mobility work should be part of the daily routine. If something hurts in a way that feels different from normal training soreness, see a medical provider rather than training through it.

Tips for Meeting Body Composition Standards

Soldiers who struggle with body composition standards need a sustainable approach rather than crash dieting. Rapid weight loss often results in muscle loss, reduced performance, and quick regain.

A safe rate of fat loss is 1 to 2 pounds per week, achieved through a moderate caloric deficit of 500 to 1,000 calories below maintenance. This preserves muscle mass while steadily reducing body fat. Protein intake should remain high (at least 1.6 grams per kilogram) during a caloric deficit to protect lean tissue.

Combining strength training with cardiovascular exercise produces the best body composition results. Strength training maintains muscle mass during caloric restriction, while cardio increases caloric expenditure. Three to four strength sessions and 3 to 4 cardio sessions per week is a good balance for soldiers working on body composition.

Specific attention to the measurement sites can help with tape test results. Reducing waist circumference is the single most impactful change for males. For females, reducing the waist-plus-hip measurement while maintaining or increasing neck circumference improves the tape test calculation. Targeted ab work does not reduce waist fat specifically (spot reduction is a myth), but overall fat loss will reduce these measurements.

Soldiers who score 540 or higher on the ACFT are exempt from body fat standards. For soldiers who are close to this threshold, investing in ACFT performance may be a more practical path than trying to meet the tape test standard.

Related Fitness and Health Tools

References and External Resources

• U.S. Army - Army Combat Fitness Test (ACFT) Official Page - The official Army resource for ACFT information, scoring, and updates.
• AR 600-9 - The Army Body Composition Program - The full regulation governing body weight and body fat standards.
• CDC - Assessing Your Weight - General information on body composition assessment methods from the Centers for Disease Control and Prevention.
• Wikipedia - Army Combat Fitness Test - Overview of ACFT history, events, and scoring.

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History of Army Fitness Testing

The United States Army has used formal physical fitness testing since World War I, though the specific tests and standards have changed significantly over the decades.

During World War I and II, the Army used various physical proficiency tests that included events like obstacle courses, grenade throwing, and forced marches. These tests were to assess combat readiness but were not standardized across all units.

The Army Physical Combat Proficiency Test (PCPT) was introduced in 1969 and included five events: low crawl, horizontal ladder, dodge-run-and-jump, grenade throw, and a one-mile run. The PCPT was replaced in 1980 by the Army Physical Fitness Test (APFT), which simplified testing to just three events: push-ups, sit-ups, and a two-mile run.

The APFT remained the standard for over 40 years, but it faced growing criticism for not measuring the physical demands actually required in combat. Push-ups, sit-ups, and running do not assess the ability to drag a casualty, carry heavy equipment, or climb over obstacles. The sit-up event was also linked to lower back injuries.

Development of the ACFT began in 2013, with research by the Army Center for Initial Military Training. The test went through several pilot phases and revisions before becoming the test of record in October 2022. Initial controversy arose over gender-neutral scoring standards, which were later modified to include age and gender tiers after feedback indicated the original standards disadvantaged certain populations.

The ACFT represents a philosophical shift from testing general fitness to testing combat readiness. Each event was to correlate with specific warrior tasks: lifting casualties and equipment (deadlift), throwing objects (power throw), pushing obstacles (push-ups), sprinting to cover while carrying equipment (sprint-drag-carry), maintaining fighting positions (plank), and moving quickly on foot (run).

Recovery Strategies for ACFT Training

Recovery is where adaptation happens. The training itself creates stress and micro-damage to muscles, tendons, and the nervous system. It is during recovery that the body repairs and rebuilds stronger. Soldiers who neglect recovery limit their progress and increase injury risk.

Sleep is the most important recovery tool. During deep sleep, the body releases growth hormone, repairs muscle tissue, and consolidates motor learning. Soldiers should aim for 7-9 hours per night, especially during intense training phases. Sleep quality matters as much as quantity. Keeping a consistent sleep schedule, avoiding screens before bed, and sleeping in a cool, dark room all improve sleep quality.

Active recovery between training sessions helps maintain blood flow to muscles without adding significant stress. Easy walks, light cycling, yoga, or swimming at low intensity can accelerate recovery compared to complete rest. Active recovery sessions should feel easy and leave you feeling better, not more tired.

Nutrition timing around workouts supports recovery. Consuming protein within 2 hours of training stimulates muscle protein synthesis. A mix of protein and carbohydrates after training replenishes glycogen stores and provides amino acids for repair. A general guideline is 20-40 grams of protein and 0.5-1 gram of carbohydrate per kilogram of body weight in the post-workout meal.

Foam rolling and self-myofascial release can reduce muscle soreness and improve range of motion. Spending 5-10 minutes foam rolling major muscle groups after training can help manage tightness and prevent movement restrictions. Common areas to address for ACFT training include the quadriceps, hamstrings, calves, upper back, and hip flexors.

Frequently Asked Questions

What is the ACFT and when did it replace the APFT?

The Army Combat Fitness Test (ACFT) is the physical fitness test for the U.S. Army. It replaced the Army Physical Fitness Test (APFT) and became the test of record on October 1, 2022. The ACFT tests 6 events to measure combat readiness.

What are the 6 events of the ACFT?

The 6 ACFT events are: 3-Repetition Maximum Deadlift (MDL), Standing Power Throw (SPT), Hand-Release Push-ups (HRP), Sprint-Drag-Carry (SDC), Plank (PLK), and 2-Mile Run (2MR). Each event is scored from 0 to 100 points.

What is the minimum passing score for the ACFT?

Soldiers must score at least 60 points on each event for a minimum total of 360 points. The maximum score is 600 points (100 per event). Scoring standards vary by age group and gender.

How is Army body fat percentage calculated?

The Army uses the circumference-based tape test method per AR 600-9. For males, measurements of neck and abdomen circumference are used along with height. For females, measurements of neck, waist, and hip circumference are used along with height. The DoD formula uses these measurements to estimate body fat percentage.

What are the Army body fat percentage limits?

Body fat limits vary by age and gender. For males ages 17-20: 20%, ages 21-27: 22%, ages 28-39: 24%, ages 40+: 26%. For females ages 17-20: 30%, ages 21-27: 32%, ages 28-39: 34%, ages 40+: 36%.

Can the Plank replace the Leg Tuck?

Yes. The Army replaced the Leg Tuck with the Plank as the official Event 5 of the ACFT. The Plank is the only option for this event as of April 2023. The minimum standard is 2 minutes and 10 seconds in the plank position.

How often must soldiers take the ACFT?

Soldiers must take the ACFT at least twice per year, with tests separated by at least 4 months. Commanders may administer additional record tests. Soldiers who fail have specific timelines to retake the test depending on their situation.

What equipment is needed for the ACFT?

The ACFT requires a hex bar (trap bar) and weight plates for the deadlift, a 10-pound medicine ball for the standing power throw, a sled with 90 pounds of weight, two 40-pound kettlebells, and a measured 2-mile running course.

Last updated: March 19, 2026