U.S. Army Fitness Test (AFT) Calculator

Introduction

The Army Fitness Test (AFT) is the U.S. Army’s official physical fitness assessment, effective June 1, 2025, replacing the previous ACFT. This comprehensive calculator helps soldiers, candidates, and fitness enthusiasts accurately determine their scores across all five AFT events according to official standards.

What is the AFT Calculator?

The Army Fitness Test measures overall physical fitness through five events designed to assess strength, endurance, and mobility. The AFT consists of:

1. Three-Repetition Maximum Deadlift (MDL): Measures lower-body strength
2. Hand-Release Push-Ups (HRP): Measures upper body strength and endurance
3. Sprint-Drag-Carry (SDC): Measures anaerobic capacity and full-body power
4. Plank (PLK): Measures core strength and stability
5. Two-Mile Run (2MR): Measures aerobic endurance

Scoring Categories

Combat Specialties

• Minimum Total Score: 350 points
• Minimum Per Event: 60 points
• Sex-neutral standards
• Applies to combat arms MOS (11, 12, 13, 18 series)

Combat-Enabling Roles

• Minimum Total Score: 300 points
• Age- and sex-based standards
• Applies to non-combat MOS
• Standards vary by age group (17-21 through 62+) and gender

How to Use This Calculator

1. Select Your Role Category: Choose between Combat Specialties or Combat-Enabling Roles
2. Enter Demographics (if applicable): For Combat-Enabling roles, select your age group and gender
3. Input Your Performance Data: Enter your results for all five AFT events
4. Calculate Your Score: Click the calculate button to see your results
5. Review Your Results: Check your individual event scores, total score, and pass/fail status

Event Performance Tips

MDL: Three-Repetition Maximum Deadlift

• Proper form is essential to prevent injury
• Warm up with lighter weights before attempting max lifts
• Maintain a straight back throughout the movement
• Recommended training: Progressive overload with proper deadlift technique

HRP: Hand-Release Push-Ups

• Focus on full range of motion
• Maintain a straight body line
• Breathing pattern: Inhale on descent, exhale on ascent
• Recommended training: Pyramid sets and tempo variations

SDC: Sprint-Drag-Carry

• Practice transitions between components
• Maintain proper form during drags and carries
• Pace yourself through the 250-meter course
• Recommended training: Interval training and farmer’s walks

PLK: Plank

• Keep body in straight line from head to heels
• Engage core and glutes throughout
• Avoid sagging hips or raised buttocks
• Recommended training: Progressive time increases and plank variations

2MR: Two-Mile Run

• Develop a pacing strategy
• Include both distance runs and interval training
• Focus on proper breathing technique
• Recommended training: 3-5 mile runs at conversational pace

Training Recommendations

Beginner Training Plan (8-12 weeks)

• Weeks 1-4: Build foundation with 3 days/week of general conditioning
• Weeks 5-8: Event-specific training 4 days/week
• Weeks 9-12: Test-specific simulations and peak performance

Intermediate Training Plan (6-8 weeks)

• Focus on weak areas while maintaining strengths
• Include AFT simulations every 2 weeks
• Emphasize recovery and nutrition

Advanced Training Plan (4 weeks)

• Peak performance focus
• Sport-specific drills
• Tapering strategy for test day

Test Day Preparation

24 Hours Before Test

• Hydrate consistently throughout the day
• Eat familiar, easily digestible foods
• Prepare your gear and clothing
• Get adequate sleep (7-9 hours)

Test Day Morning

• Light breakfast 2-3 hours before testing
• Proper warm-up: 10-15 minutes of dynamic stretching
• Mental preparation and visualization
• Arrive early to the test location

During the Test

• Stay hydrated between events
• Listen carefully to instructions
• Focus on proper form over speed
• Use controlled breathing techniques

After the Test

• Cool down with light stretching
• Refuel with protein and carbohydrates
• Record your scores for future reference
• Analyze areas for improvement

Nutrition for AFT Performance

General Guidelines

• Stay adequately hydrated (minimum 0.5-1 ounce per pound of body weight)
• Balance macronutrients: 40% carbohydrates, 30% protein, 30% fats
• Time meals appropriately around training sessions

Pre-Test Meal (2-3 hours before)

• Complex carbohydrates (oatmeal, sweet potatoes)
• Lean protein (chicken, fish, eggs)
• Limited fats and fiber
• Adequate hydration

Post-Test Recovery

• Protein within 30 minutes (20-30 grams)
• Carbohydrates to replenish glycogen stores
• Electrolyte replacement if needed
• Continue hydration

Common Mistakes to Avoid

1. Inadequate Warm-up: Skipping proper warm-up increases injury risk
2. Poor Pacing: Starting too fast in endurance events
3. Improper Form: Sacrificing form for repetitions or weight
4. Inadequate Recovery: Not allowing time between training sessions
5. Neglecting Weak Areas: Only training your strongest events

Resources for Improvement

Recommended Training Programs

• Army Training Doctrine and Reference Publications
• Certified Strength and Conditioning Specialist (CSCS) programs
• Military-focused fitness apps and platforms
• Unit-led training sessions

Additional Support

• Unit Master Fitness Trainers
• Army Wellness Centers
• Sports Medicine professionals
• Online AFT preparation communities

Disclaimer

This calculator is designed to assist with AFT preparation and is based on publicly available information about U.S. Army fitness standards. It is not an official Army tool and should not replace official scoring or guidance from your chain of command. Always verify scores and standards through official Army channels and consult with unit fitness professionals for personalized training advice.

Contact Information

For questions about this calculator or suggestions for improvement, please contact the website administrator. For official AFT questions, consult your unit’s Master Fitness Trainer or refer to Army Regulation 350-1.

Remember: The AFT is designed to measure your overall physical fitness. Consistent training, proper nutrition, and adequate recovery are key to success. Train smart, stay motivated, and aim to exceed the minimum standards.