Our Army Body Fat Calculator estimates your body fat percentage using your sex, weight, age, and waist circumference. It’s based on the new Army one-site tape test introduced in 2023, which simplifies and improves the Army’s method for assessing body composition.
The Army uses these calculations to determine if you meet the body fat standards required for enlistment, service, or promotion. These standards help ensure soldiers stay fit, healthy, and ready for the demands of military service.
Army Body Fat Calculator
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What Is an Army Body Fat Calculator?
An Army Body Fat Calculator estimates your body fat percentage and helps you determine whether you meet the Army’s body fat standards.
Regularly tracking your body fat is key to staying within these standards, which impact your ability to join the Army, advance in rank, and continue serving.
If you exceed the limits as an enlisted soldier, you may be placed in the Army Body Composition Program (ABCP), where you’ll receive structured diet and exercise guidance to improve your body composition.
Failing to make progress in the ABCP can result in administrative actions, such as being flagged for restrictions on promotions, assignments, or even separation from service.
How to Use the Army Body Fat Calculator
Follow these steps to complete the one-site tape test, the Army’s method for assessing body fat:
- Measure your waist circumference (at the belly button) using a flexible tape measure. Round to the nearest 0.5 inch.
- Weigh yourself and round to the nearest pound.
- Enter your waist measurement, weight, age, and sex into the Army Body Fat Calculator.
Repeat these steps every month or so and log your results. Over time, you’ll build a clear picture of how your body fat percentage is changing, making it easier to adjust your training and diet as needed to stay within the Army’s body fat standards.
The Army Body Fat Calculator Formulae
If you want to crunch the numbers yourself, here are the formulae you need:
Army Body Fat Calculator Formula for Men
Body fat % = -26.97 – (0.12 x body weight in pounds) + (1.99 x abdomen circumference in inches)
Example
Measurements: Abdomen = 35 inches; Weight = 210 pounds
- ( 0.12 x 210 pounds ) = 25.2 to get your first number
- (1.99 x 35 inches) = 69.65 to get your second number
- -26.97 – (25.2) + (69.65) = -52.17 + 69.65
- -52.17 + 69.65 = 17 % (actual number is 17.48%; round to the nearest whole %)
Army Body Fat Calculator Formula for Women
Body Fat % = -9.15 – (0.015 x body weight in pounds) + (1.27 x abdomen circumference in inches)
Example
Measurements: Abdomen = 30 inches; Weight = 165 pounds
- (0.015 x 165 pounds) = 2.475 to get your first number.
- (1.27 x 30 inches) = 38.1 to get your second number.
- -9.15 – (2.475) + (38.1) = -11.625 + 38.1
- -11.625 + 38.1 = 26 % (actual number is 26.475%; round to the nearest whole %)
Understanding the Army’s One-Site Tape Test
In 2023, the Army introduced the one-site tape test to simplify and improve how it measures body fat. The new method replaces the old multi-site test, which required you to measure your neck, waist, and hips (for women).
Now, you only need to measure your waist circumference at the belly button, then enter it into the Army Body Fat Calculator along with your weight, age, and sex to see if you meet the required standards.
The Army implemented this change after the Army Comprehensive Body Composition Study analyzed data from over 2,600 soldiers and found issues with the old test.
The old method often flagged soldiers with high amounts of muscle as exceeding body fat standards, even if they were fit and performing well. The one-site tape test solves this by focusing on a single, standardized measurement, which reduces errors and improves accuracy.
Passing the Army’s Body Fat Standards
You need to meet the Army’s body fat standards to join or remain in the Army. These standards vary by age and sex and are outlined in Army Regulation 40–501 and Army Regulation 600-9.
The Army body fat tables below show the maximum allowable percentages:
What Happens if You Fail the New Army One-Site Tape Test?
As of June 2024, the Army’s single-tape test is the only authorized method for measuring body fat.
Previously, soldiers who failed the one-site tape test could request a confirmation test using the older multi-site tape method, but this option was only available for one year after the directive was issued in June 2023.
Now, if you fail the Army one-site tape test, you can request a body fat assessment using tools like a DXA scan, InBody 770, or The Bod Pod, provided they’re “reasonably available,” something a Commander decides to ensure the process is fair and consistent across all units.
If you don’t request a supplemental assessment or fail it, you’ll be flagged and enrolled in the ABCP, where you’ll receive support to meet the required standards.
Of course, one of the best ways to avoid all of this is to use our Army Body Fat Percentage Calculator to see how close you are to meeting the Army’s body fat standards and, if needed, how much fat you need to lose to comply with them.
Exceptions to the Army’s Body Fat Standards
If you score 540 or higher on the Army Combat Fitness Test (ACFT) and earn at least 80 points in each event, you don’t have to meet the Army’s body fat standards.
This exemption accounts for soldiers with higher muscle mass, who may exceed body fat limits even though they’re fit for duty. In other words, by excelling at the ACFT, you prove you’re ready for service, even if a U.S. Army Body Fat Calculator suggests otherwise.
For everyone else, the one-site tape test remains the standard for assessing body fat.
Why Are There Different Standards for Joining and Remaining in the Army?
The Army allows higher body fat limits for new recruits to make enlistment more accessible, with the expectation that they’ll lose fat during training and meet the stricter standards for staying in service.
Once enlisted, soldiers must meet lower body fat limits to ensure they stay fit for duty. Those who exceed the limits may be enrolled in the ABCP, and failing to make progress can lead to administrative action.
How to Lower Your Body Fat Percentage
If you’ve just used our Army Body Fat Calculator and found that you don’t meet the Army’s body fat percentage standards, you might be wondering what to do next.
Or maybe you’re within the limits but want to improve your body composition so you never have to worry about failing a test.
The good news?
Lowering your body fat percentage while maintaining or building muscle is simpler than most people think. It mostly comes down to:
- Eating the right number of calories
- Consuming enough protein
- Doing a lot of heavy weightlifting
- Strategically using cardio
- Taking the right supplements
This is the exact protocol these people followed on Legion’s body transformation coaching service, and look at how their bodies changed:
If you want to achieve similar results and meet (or exceed) the Army’s body fat standards, here’s what you need to do:
Eat the Right Number of Calories
Studies show that creating a calorie deficit of 20-to-25% (eating 20-to-25% fewer calories than you burn every day) will help you lose fat lickety-split without losing muscle or wrestling with excessive hunger, lethargy, and the other hobgoblins of low-calorie dieting.
To learn more about how many calories you should eat, check out the Legion Calorie Calculator here.
Consume Enough Protein
High-protein dieting beats low-protein in every way, especially when you’re dieting to lose fat.
To lose fat, aim to eat 0.8-to-1 grams of protein per pound of body weight daily.
And if you’re very overweight (25%+ body fat in men and 30%+ in women), reduce this to around 40% of your total daily calories.
To learn exactly how many grams of protein you should eat each day, check out the Legion Protein Calculator here.
Do a Lot of Heavy Weightlifting
To maximize the muscle-building and fat-burning effects of strength training, do the following:
- Lift weights 3-to-5 times weekly.
- Prioritize compound exercises such as the squat, deadlift, bench press, and overhead press. Studies show that these exercises produce the greatest increases in metabolic rate, muscle mass, and strength.
- Train with 75-to-85% of your one-rep max (weights that you can do 6-to-12 reps with before failing). Research shows that lifting heavy weights helps you build more muscle and burn more fat than training with lighter weights.
- Strive to add weight or reps to every exercise in every workout. This is known as progressive overload, and it’s the single most important driver of muscle growth.
READ MORE: The 12 Best Science-Based Strength Training Programs for Gaining Muscle and Strength
Strategically Use Cardio to Boost Fat Loss
To use cardio to help you lose fat as quickly as possible, here’s what you need to do:
- Do at least two low- to moderate-intensity cardio workouts per week of 20-to-60 minutes each.
- Do one HIIT workout weekly if you enjoy it.
- Limit total cardio to 2-to-3 hours weekly.
- Do your cardio and weightlifting on separate days if possible, and if you have to do them on the same day, lift weights first and try to separate the two workouts by at least 6 hours.
READ MORE: Concurrent Training: The Right Way to Combine Cardio and Strength Training
Take the Right Supplements
The best supplements to boost weight loss are:
- Caffeine: 3-to-6 mg of caffeine per kilogram of body weight per day increases metabolic rate and helps you train harder while dieting.
- Yohimbine: 0.1-to-0.2 milligrams of yohimbine per kilogram of body weight before fasted training enhances fat loss.
- Fat Burner: Effective fat burners contain ingredients that boost the number of calories you burn and reduce hunger and cravings, making weight loss more straightforward.
(And if you’d like to know exactly what other supplements you should take to reach any and all of your fitness goals, take the Legion Supplement Finder Quiz.)
FAQ #1: How does the new Army tape test calculator work?
The new Army tape test calculator estimates your body fat percentage based on the Army’s one-site tape test introduced in 2023. Unlike the old multi-site method, which measured the neck, waist, and hips (for women), the new test simplifies the process by using a single waist measurement at the belly button.
This change came after research showed that the old test often misclassified muscular soldiers as exceeding Army body fat standards. The one-site tape test improves accuracy by around 10%, so soldiers get a fairer assessment of their body composition.
To see if you meet the Army’s body fat standards, enter your weight, age, sex, and waist measurement into our Army Body Fat Calculator above.
FAQ #2: What’s the difference between the Army Body Fat Calculator and the Army Height and Weight Calculator?
An Army height and weight calculator is a screening tool used to quickly check if a soldier or recruit meets the Army’s weight standards based on their height. It works similarly to a BMI calculator—if your weight is at or below the maximum limit for your height, you automatically pass the Army’s body composition standards.
If you exceed the weight limit, you must assess your body fat percentage using an Army Body Fat Calculator. This involves measuring your waist circumference using the one-site tape test to estimate your body fat percentage.
In other words, the height and weight calculator is a first step, while the body fat calculator determines whether you meet the Army’s actual body fat standards if you exceed the weight threshold.
FAQ #3: What happens if I fail the Army one-site tape test?
If you fail the Army one-site tape test, you may be eligible for a supplemental body fat assessment using tools like a DXA scan, InBody 770, or The Bod Pod, but only if these methods are “reasonably available” at your unit.
If you don’t request a supplemental test—or if you fail it—you’ll be flagged and enrolled in the Army Body Composition Program (ABCP). This program provides guidance on diet and exercise to help you reduce your body fat percentage so you fall within the standards again.
However, failing to make progress in the ABCP can result in administrative action, which could impact your career progression.
The best way to avoid this is to regularly use our Army Body Fat Calculator to ensure you’re within the standards before an official test.
FAQ #4: How often should I check my body fat using the Army Body Fat Percentage Calculator?
To stay ahead of Army requirements, check your body fat percentage once monthly using the Army Body Fat Percentage Calculator above.
Regular tracking makes it easier to spot trends in your body composition and adjust your training and diet accordingly. This is especially important if you’re close to the limit for your age and sex.
For the most accurate readings, always take your waist measurement at the belly button and weigh yourself at the same time of day, under the same conditions.
FAQ #5: Does the Army single tape test apply to all soldiers?
Yes, the Army single tape test is the standard method for assessing body fat, but there’s one exception.
If you score 540 or higher on the Army Combat Fitness Test (ACFT) and get at least 80 points in each event, you’re exempt from body fat assessments.
This exemption accounts for high-performing soldiers with more muscle, who may exceed the Army’s body fat standards despite being in excellent shape.
For everyone else, using an Army Body Fat Content Calculator alongside the new one-site tape test is the standard method for determining whether you meet the required body fat percentage.
Scientific References +
- Potter, Adam W, and Karl E Friedl. “US Army Accession and Retention Standards: Impact on Obesity and Medical Readiness.” Military Medicine, 25 Dec. 2024, doi.org/10.1093/milmed/usae554, https://doi.org/10.1093/milmed/usae554. Accessed 9 Feb. 2025.
- Huovinen, Heikki T., et al. “Body Composition and Power Performance Improved after Weight Reduction in Male Athletes without Hampering Hormonal Balance.” Journal of Strength and Conditioning Research, vol. 29, no. 1, Jan. 2015, pp. 29–36, https://doi.org/10.1519/jsc.0000000000000619.
- Farinatti, Paulo TV, and Antonio G Castinheiras Neto. “The Effect of Between-Set Rest Intervals on the Oxygen Uptake during and after Resistance Exercise Sessions Performed with Large- and Small-Muscle Mass.” Journal of Strength and Conditioning Research, vol. 25, no. 11, Nov. 2011, pp. 3181–3190, https://doi.org/10.1519/jsc.0b013e318212e415.
- MARX, JAMES O., et al. “Low-Volume Circuit versus High-Volume Periodized Resistance Training in Women.” Medicine and Science in Sports and Exercise, Apr. 2001, pp. 635–643, https://doi.org/10.1097/00005768-200104000-00019.
- Mangine, Gerald T., et al. “The Effect of Training Volume and Intensity on Improvements in Muscular Strength and Size in Resistance-Trained Men.” Physiological Reports, vol. 3, no. 8, Aug. 2015, p. e12472, www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/pdf/phy20003-e12472.pdf, https://doi.org/10.14814/phy2.12472.
- Schoenfeld, Brad J. “The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.” Journal of Strength and Conditioning Research, vol. 24, no. 10, Oct. 2010, pp. 2857–72, journals.lww.com/nsca-jscr/fulltext/2010/10000/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspxLike.
