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Army Body Fat Calculator

Army Body Fat Calculator

After taking a few measurements, this online tool will calculate your body fat percentage. It serves as an excellent resource for those aiming to meet military fitness standards and track their body fat progress over time.
Table of Contents
Start Body Fat Calculator
About the Body Fat Calculator
Role of Body Fat Percentage in Military Fitness
Body Fat Percentage Formula
Calculate My Body Mass Index
What is Body Mass Index
Body Mass Index vs Body Fat
U.S. Army Body Fat Percentage Charts
The New Army Tape Test
Tips on Losing Body Fat
Frequently Asked Questions

Army Body Fat Calculator

Our Army Body Fat Calculator quickly tells you your body fat percentage and body mass index. It is a definitive tool engineered for precision and ease. Built to align with the standards of the U.S. Army, this innovative calculator employs the latest guidelines to accurately assess body composition. Perfect for military personnel striving to meet fitness requirements or civilian fitness enthusiasts aiming for military-grade fitness benchmarks, our calculator is designed to ensure that preparing for the physical demands of service is straightforward and stress-free.

The sophistication of our Army Body Fat Percentage Calculator lies in its simplicity of use. Enter essential measurements such as neck, waist, hip, and height, and the calculator swiftly delivers an analysis of body fat percentage. This tool serves as a crucial ally in mapping out fitness regimes and dietary plans, providing both motivation and method to achieve and maintain optimal physical condition as defined by Army standards.

The Role of Body Fat Percentage in Military Fitness

Body fat percentage plays a vital role in military fitness as it is directly linked to overall health and performance.

Excessive body fat can hinder an individual's ability to meet the physical demands of service and increase the risk of injuries. On the other hand, having a low body fat percentage can also be detrimental to one's health and lead to issues such as hormonal imbalances and weakened immune system.

Therefore, maintaining a healthy body fat percentage is crucial for military personnel to ensure they can perform their duties effectively and stay in peak physical condition.

Body Fat Percentage Formula

The U.S. Army Body Fat Percentage Formula is a mathematical calculation designed to estimate the body fat of soldiers. The algorithm takes into account gender-specific measurements. For males, it requires the circumference of the neck and waist, while for females, it includes the neck, waist, and hip circumferences along with height.

To calculate body fat percentage, the formula applies coefficients to each measurement, sums them, and then subtracts offset values also dictated by gender. The result is compared against standardized Army body fat percentage tables to determine if a soldier meets the requirements.

Consistent with the military's stringent physical standards, the formula is periodically reviewed and updated to reflect modern understandings of physical fitness and body composition. This ensures that the Army’s definition of physical readiness remains relevant and that personnel are judiciously evaluated.

My Body Fat
0 % = 495 / ( - * log10(0cm + 0cm - 0cm) + * log10(0cm)) - 450
Body Fat for Males
Body Fat % = 495 / (1.0324 - 0.19077 * log10(waist(cm) - neck(cm)) + 0.15456 * log10(height(cm))) - 450
Body Fat for Females
Body Fat % = 495 / (1.29579 - 0.35004 * log10(waist(cm) + hip(cm) - neck(cm)) + 0.22100 * log10(height(cm))) - 450

Body Mass Index

In addition to body fat percentage, we also calculate your BMI (Body Mass Index) based on your height and weight. While it is not as accurate as body fat percentage, it can still be a useful tool in determining one's overall health.

Military personnel often use BMI as a screening tool to assess an individual's weight category and determine if they need to take further steps to improve their physical fitness. However, it should be noted that BMI is not always an accurate representation of one's body fat percentage, as it does not take into account factors such as muscle mass.

0 = 703 × 185pounds ÷ (69 inches0kg ÷ (0 cm
BMI (English)
BMI = 703 × weight(pounds) ÷ height(inches
BMI (Metric)
BMI = weight(kilograms) ÷ height(meters

Pros and Cons of Using BMI Versus Body Fat Percentage

The BMI method fails to distinguish between muscle and fat, inaccurately labeling muscular military personnel as overweight. Body fat percentage calculators address this by factoring in the proportion of lean mass, offering a truer measure of fitness for those with higher muscle mass.

Despite the greater accuracy, body fat assessments are complex and not suited for large-scale use due to their need for special equipment and trained staff. By using both BMI for quick assessments and body fat percentage for detailed analysis, we strike a balance that ensures a fit military without compromising efficiency.

US Army Body Fat Charts

Age 20 - 29
Lowunder 8 %under 14 %
Excellent9 - 11 %15 - 17 %
Good12 - 15 %18 - 20 %
Average16 - 19 %21 - 23 %
Obese20 - 23 %24 - 27 %
Age 30 - 39
Lowunder 8 %under 14 %
Excellent9 - 14 %15 - 18 %
Good15 - 18 %19 - 21 %
Average19 - 21 %22 - 25 %
Obese22 - 25 %26 - 30 %
Age 40 - 49
Lowunder 8 %under 14 %
Excellent9 - 17 %15 - 20 %
Good18 - 21 %21 - 24 %
Average22 - 24 %25 - 28 %
Obese25 - 27 %29 - 32 %
Age 50 - 59
Lowunder 8 %under 14 %
Excellent9 - 19 %15 - 22 %
Good20 - 22 %23 - 27 %
Average23 - 25 %28 - 31 %
Obese26 - 28 %32 - 35 %
Age 60 - 69
Lowunder 8 %under 14 %
Excellent9 - 20 %15 - 23 %
Good21 - 23 %24 - 28 %
Average24 - 26 %29 - 32 %
Obese27 - 29 %33 - 36 %

The New Army Tape Test

The New Army Tape Test presents a refined method for measuring body circumference, crucial for determining body fat percentage. This modern approach is designed to be more accurate than previous tape test protocols. Adjustments have been made to the locations and methods of measurement to mitigate human error and improve repeatability of results.

The test now takes into account varied body shapes more effectively, adapting to the diversity in soldiers' physiques. This not only yields better individual assessments but also contributes to an accurate understanding of the force's overall physical readiness. The streamlined process also speeds up administration, allowing for more frequent and consistent monitoring.

To ensure precision, soldiers are being trained in the proper execution of the New Army Tape Test. Standardized guidelines have been established to maintain consistency across the board. The Army has invested in tutorials and workshops to educate personnel on accurate measurement techniques, aiming for full adoption of the new test as the standard practice.

Tips on Losing Body Fat

Achieving fat loss extends beyond the gym and into the realms of diet, sleep, and emotional well-being. The following bullet points discuss popular approaches towards shedding unwanted pounds.

Cardiovascular Exercise

Engaging in regular cardio sessions is one of the most effective strategies for burning calories. The benefits of walking, jogging and cycling help burn extra calories by raising your heart rate that will improve your cardiovascular health and promote fat loss. It's recommended to include at least 150 minutes of moderate-intensity exercise or 75 minutes of high-intensity exercise per week.

Strength Training

Building muscle through strength training is essential for a heightened metabolism, as muscles consume more energy than fat. Incorporating resistance workouts such as weightlifting and bodybuilding burns calories at rest while developing lean muscle. Aim to include strength training exercises for all major muscle groups at least two times a week.

Caloric Deficit

To lose body fat, it's necessary to operate at a caloric deficit, consuming fewer calories than the body expends. This approach forces the body to tap into stored fat for energy. Our calorie deficit calculator is a simple tool for those striving to lose weight, providing personalized feedback on your daily caloric intake. Remember to create this deficit carefully through a balanced diet rather than extreme calorie restriction, which can be counterproductive.

Macros for Fat Loss

Monitoring the intake of macronutrients – proteins, fats, and carbohydrates – can significantly aid in tailoring your diet to your fat loss goals. Ensure you're getting enough protein to support muscle repair, healthy fats for hormone production, and complex carbohydrates for sustained energy. Adjusting these macros can enhance diet effectiveness and promote satiety. To make this process easier, consider using our Free Macro Calculator for Fat Loss, designed to help you optimize your nutritional intake for better results.

High-Intensity Interval Training (HIIT)

HIIT workouts alternate between bursts of high-intensity activity and periods of lower intensity or rest. This method can elevate your metabolism for hours post-workout, a phenomenon known as the afterburn effect, leading to more efficient fat burning. Plus, HIIT sessions can be shorter, making them easier to fit into a busy schedule.


Drinking enough water is crucial for optimal metabolism and helping with fat loss. Water supports cellular functions and metabolism, and sometimes thirst can be mistaken for hunger, leading to overeating. Aim for at least 8-10 glasses per day, and more if engaging in vigorous activities or in hot climates.

Sleep and Recovery

Sufficient sleep is vital for muscle recovery, hormonal balance, and overall health, all factors that contribute to weight loss. Lack of sleep can lead to increased hunger and cravings, disrupting your diet and exercise plans. Experts suggest 7-9 hours of sleep per night for most adults.


Cutting fat while losing weight requires consistency in your dietary choices and exercise habits. It is not about short-term diets but rather long-term lifestyle changes. Adherence to your plan will generate sustainable results, so set manageable goals and create a routine you can maintain. Try our weight loss date planner to help motivate you through your health and fitness journey.

Balanced Diet

A balanced diet is key for sustained fat loss and overall health. This includes a variety of vegetables and fruits providing necessary vitamins and minerals, lean proteins for muscle repair, and whole grains for fiber and energy. Portion control and meal timing are also important aspects of a balanced diet.

Minimize Added Sugars

Consuming excess added sugars can lead to an increase in body fat, particularly visceral fat. Foods with added sugars often contribute empty calories with minimal nutritional benefit. Read labels to identify added sugars and opt for natural sweeteners or enjoy the natural sweetness found in fruits.

Stress Management

High stress levels can lead to increased body fat due to hormonal changes such as elevated cortisol levels, which can stimulate fat storage and cravings for unhealthy foods. Employ stress reduction techniques such as exercise, meditation, or deep breathing exercises to help manage stress and support your fat loss efforts.

Frequently Asked Questions


What is the maximum allowable body fat percentage for members of the US Army?


How does the US Army measure body fat?


Is your body fat calculator accurate?


Can I use smart scales to measure my body fat percentage?


What are the consequences of exceeding body fat standards in the US Army?


How often do U.S. Army members need to meet body fat percentage standards?


Does muscle weigh more than fat, and how does this affect body fat calculations?


Are there any approved calculators or apps that the US Army uses to determine body fat percentage?


How accurate are calipers for measuring body fat percentage?


Can I lower my body fat percentage by diet alone without exercise?


Does walking burn fat?


  1. United States Army Official Website
  2. Army Physical Fitness Test Score Calculator
  3. National Center for Biotechnology Information: Body Composition and Military Performance
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