US Army ACFT Score Calculator
Are you Army Strong? Use our ACFT calculator to see your point totals for all six events based on the latest 2024 scoring standards.
User Profile
Lift Stats
Estimated 1RM
Based on Epley & Brzycki formulas
Strength Level
Beginner
Next Level
254 lbs
Relative Strength
0.89 x BW
Wilks Score
49.0
Training Percentages (% of 1RM)
Training Zones by % of 1RM
| Goal | % 1RM | Reps Range |
|---|---|---|
| Max Strength | 85% - 100% | 1 - 5 |
| Power | 75% - 90% | 1 - 5 |
| Hypertrophy | 65% - 80% | 8 - 12 |
| Endurance | < 60% | 15 + |
Specialized Versions
Scientific Methodology & Accuracy
Our tools are built using peer-reviewed research and industry-standard formulas. This specific calculator utilizes STRENGTH CALCULATOR metrics validated by sports science organizations like the ACSM and NSCA.
Muscle oxygen saturation (SmO2) monitoring provides real-time feedback on local muscle fatigue.
Performance Concept
"Data-driven coaching is the future of individualized athletic success and health."
Expert Protocol
"Intermittent fasting can be a tool for metabolic flexibility, but avoid it during high-volume training phases. Over-reliance on wearable technology can sometimes distract from instinctive pacing and body awareness."
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How to Use This Tool
- 1
Enter your current fitness metrics and goal parameters into the US Army ACFT Score Calculator.
- 2
Review the calculated outputs and compare against your current training performance to assess the gap.
- 3
Integrate the results into your next training plan by setting specific weekly targets based on the data.
- 4
Reassess inputs every 4–6 weeks to ensure your calculations reflect your current fitness level accurately.
Key Terminology
Frequently Asked Questions
Q1 What percentage of 1RM should I use for hypertrophy?
65–80% of your 1RM, for 8–12 reps per set, with 60–90 seconds rest between sets. This rep range creates optimal mechanical tension and metabolic stress for muscle growth according to NSCA guidelines.
Q2 How do I find my maximum heart rate accurately?
The most accurate method is a graded exercise test to exhaustion. Field tests (sprint finish of a 5K race) approximate this. The 220-age formula carries ±10–12 BPM error — use the Tanaka formula (211 − 0.64 × age) for endurance athletes.
Q3 Is BMI an accurate measure of health?
BMI is a population-level screening tool, not an individual health assessment. It does not account for body composition, muscle mass, or fat distribution. A muscular athlete may have an 'overweight' BMI with excellent health markers. Waist circumference and body fat % provide more individual insight.
Q4 How often should I recalculate my TDEE?
Every 4–6 weeks, or whenever your body weight changes by more than 3–4 kg. Metabolic adaptation from dieting can reduce TDEE by 5–10% over time, so recalculation prevents the common 'plateau' in fat loss programs.
The Army Combat Fitness Test (ACFT)
The ACFT replaced the Army Physical Fitness Test (APFT) in October 2020 to better reflect the physical demands of modern combat. Unlike the APFT's focus on push-ups, sit-ups, and a 2-mile run, the ACFT tests six distinct physical domains across strength, power, endurance, and agility.
The Six Events
| Event | What It Tests | Key Technique |
|---|---|---|
| 3-Rep Max Deadlift (MDL) | Lower body strength | Trap bar, full lockout |
| Standing Power Throw (SPT) | Explosive power | 10 lb medicine ball, backward overhead |
| Hand-Release Push-Ups (HRP) | Upper body endurance | Hands lift off ground each rep |
| Sprint-Drag-Carry (SDC) | Anaerobic capacity + agility | 50m 5-shuttle with sled and kettlebells |
| Plank (PLK) | Core stability | Timed hold, no time cap (max 3:20) |
| 2-Mile Run (2MR) | Aerobic endurance | Standard 2-mile timed run |
Scoring Standards
- Minimum per event: 60 points (360 total to pass)
- Maximum per event: 100 points (600 total)
- Gold standard: 540+ points (90 avg per event)
| Event | 60 pts (Minimum) | 80 pts | 100 pts (Maximum) |
|---|---|---|---|
| Deadlift (male) | 140 lbs | 200 lbs | 340 lbs |
| Power Throw (male) | 4.5 m | 7.0 m | 12.5 m |
| Push-Ups (male) | 10 reps | 30 reps | 60 reps |
| SDC (male) | 3:00 | 2:05 | 1:33 |
| Plank (male) | 2:09 | 2:22 | 3:20 |
| 2-Mile Run (male) | 21:00 | 17:30 | 13:30 |
*Female standards differ — see official DA Pam 670-1 tables. Scores are age-independent under current 2024 standards.*
Training Strategy by Event
Deadlift: Begin with Romanian deadlifts (3×8 at 60% of goal) to build hip hinge mechanics. Progress to hex-bar deadlifts weekly. Add 5 lbs per session until stalling.
Hand-Release Push-Ups: Pyramid sets (10-8-6-8-10 with 30 sec rest) build volume tolerance. Practice the hand-release motion to avoid rep disqualification.
2-Mile Run: The most heavily weighted event by soldier feedback. Run 3× per week — one interval session (6×400m at 5K pace), one tempo (20 min at threshold), one long easy run (8–10 km).
Frequently Asked Questions
Is the ACFT the same for all MOS (Military Occupational Specialties)? As of 2024, the ACFT uses a single standard for all soldiers — the tiered system by MOS that was proposed earlier was not implemented. All soldiers use the same scoring tables.
What happens if I fail one event? Failing any single event (scoring below 60) means failing the entire ACFT. You must pass all six events individually regardless of total score.
*Source: Army Regulation 350-1 (2022). DA Pam 670-1. Official ACFT scoring tables, U.S. Army.*
Use Cases / Example Scenarios
If weight loss has stalled, recalculate your BMR with current body weight and activity level — metabolic adaptation reduces TDEE by 5–10% over time.
Calculate your TDEE and set a 15–20% caloric deficit to trigger fat loss while preserving lean muscle mass.
Use 1RM-derived percentages to program your squat, bench, and deadlift with scientifically-validated rep schemes for your goal (strength vs hypertrophy).
Calculate your personalized Karvonen zones and validate them against a 20-minute field test before starting a new training block.
Re-test your 1RM or TDEE every 6–8 weeks. Track relative strength (1RM ÷ bodyweight) to account for body composition changes.
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