Army Physical Fitness Test Calculator
Personal Information
Age
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Gender
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Female
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Measurement System
Metric (kg, cm)
Imperial (lbs, ft/in)
Height (cm)
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Weight (kg)
Please enter a valid weight (40-200kg)
Height (ft)
Height (in)
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Weight (st)
Weight (lbs)
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Fitness Test Metrics
Push-ups (in 2 minutes)
Please enter push-up count
Pull-ups
Please enter pull-up count
1.5 Mile Run (minutes)
1.5 Mile Run (seconds)
Please enter valid run time
Hurdles (seconds)
Please enter hurdles time
Long Jump (ft)
Long Jump (in)
Please enter long jump distance
High Jump (in)
Please enter high jump height
Calculate
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Fitness Test Results
Overall Fitness Score
87%
Excellent Performance
87%
Fitness Score
Push-ups
45
Excellent
Pull-ups
12
Good
1.5 Mile Run
10:45
Excellent
Hurdles
18.2s
Average
Dietary Recommendations
Increase protein intake to 1.8g per kg of body weight for muscle recovery
Consume complex carbs 2 hours before training (oatmeal, sweet potatoes)
Include omega-3 rich foods (salmon, walnuts) 3 times per week
Hydrate with at least 3 liters of water daily
Add leafy greens to every meal for micronutrients
Recommended Exercises
Interval Sprints: 8x400m with 90s rest to improve run time
Weighted Pull-ups: 3 sets of 6-8 reps to increase strength
Plyometric Box Jumps: 4 sets of 10 reps for explosive power
Hill Repeats: 6x60s uphill runs to build endurance
Core Circuit: Plank, Russian twists, leg raises for stability
Performance Analysis
Your cardiovascular endurance is excellent (run time in top 15%)
Upper body strength is good but could improve with targeted training
Agility scores are average - focus on ladder drills and cone exercises
Maintain current body composition with balanced nutrition
Recovery is adequate - consider adding mobility exercises