The AFT calculator scores your Annual Fitness Test result instantly: enter your age, gender, push-up count, sit-up count, and 2-mile run time, and the tool returns a total out of 300 with an interactive breakdown. Standards are age- and gender-adjusted using simplified APFT-style benchmarks, so the scoring stays fair across every demographic. Need the standards on paper? Download the free printable AFT score chart (PDF).
Annual Fitness Test
Score yourself across push-ups, sit-ups, and a 2-mile run. Standards adjust for age and gender.
Quick answer: AFT scoring at a glance
- Total possible score: 300 points (100 per event)
- Three events: push-ups (2 min), sit-ups (2 min), 2-mile run
- Pass threshold: 180/300 — minimum 60 in every event
- Very Good: 240/300 (80 average per event)
- Excellent: 270/300 (90 average per event)
- Maximum standard for 22–26 male: 75 push-ups, 80 sit-ups, 13:00 run
- Maximum standard for 22–26 female: 46 push-ups, 80 sit-ups, 15:36 run
- Age brackets: 17–21, 22–26, 27–31, 32–36, 37–41, 42–46, 47–51, 52+
What Is the Annual Fitness Test (AFT)?
The Annual Fitness Test (AFT) is a three-event physical assessment that measures upper-body endurance, core endurance, and cardiovascular conditioning in a single session. It originates from the U.S. Army’s APFT (Army Physical Fitness Test), and variants are now used by police academies, fire departments, military reserves, and gyms worldwide to give athletes a clear, repeatable score for general fitness.
The total possible score is 300 points. Each event is worth up to 100. Standards scale by age and gender, so a 45-year-old athlete does not have to match a 22-year-old’s run time to earn the same score.
How AFT Scoring Works
The 100-point per-event scale
Each event has two thresholds: a minimum standard worth 60 points, and a maximum standard worth 100. Anything in between scales linearly. Score below the minimum and you fail the event. Hit the maximum and you cap at 100 — no extra points for going further.
Age and gender adjustments
The AFT calculator divides ages into eight brackets — 17–21, 22–26, 27–31, 32–36, 37–41, 42–46, 47–51, and 52+ — and uses separate male and female tables. A 25-year-old man maxing push-ups needs 75 reps; a 45-year-old woman needs 37. Both score 100. The point is to keep the test fair across every life stage.
What counts as a passing AFT score
- 180/300 — overall pass (60 in every event)
- 240/300 — Very Good (80 average per event)
- 270/300 — Excellent (90 average per event)
- 300/300 — perfect score (max in all three events)
The Three AFT Events Explained
Push-ups (2 minutes)
The push-up event is the maximum number of proper-form push-ups completed in two minutes, with rest only in the up position. It measures upper-body muscular endurance — a cornerstone of every functional fitness program. Sets that go to genuine fatigue, not just to a comfortable rep count, are what move your push-up score.
Sit-ups (2 minutes)
The sit-up event is the maximum number of sit-ups in two minutes, with hands behind the head and elbows touching the knees on each rep. It scores core endurance and the stabilising musculature underneath every other lift. Cheating reps with hip flexion alone will not translate to a higher score; full range of motion every time.
2-Mile Run
The run event is a timed 2-mile run on a flat, measured course — a track is most accurate. It tests cardiovascular conditioning and pacing. Most lifters underestimate this event: it is easy to blow up in the first half-mile, then crawl through mile two and lose 20 or more points.
How to Use the AFT Calculator
- Enter your age and gender at the top of the form. The standards adjust automatically.
- Type your push-up and sit-up counts, or drag the sliders for instant feedback.
- Add your 2-mile run time in minutes and seconds.
- Watch the live preview — each event shows its score the moment you change a value.
- Hit Calculate Score for the full report: total, verdict, breakdown cards, performance radar, and comparison bar chart.
Use the Try sample button to see what realistic numbers look like, or Copy result to share your score with training partners.
What Is a Good AFT Score?
A good AFT score depends on context. For general fitness, anything above 240 (an 80-point average) is solid — it means you are meeting or exceeding the maximum standard in at least one event. For selection programs (military, law enforcement, athletics), you typically need 270 or higher to be competitive.
Score categories at a glance
- Below 180: needs targeted training
- 180–240: passing, with one or more weak events
- 240–270: above-average, well-rounded
- 270–290: excellent, competition-ready
- 290–300: elite
Sample benchmarks (male, 22–26 age bracket)
- Push-ups: 40 reps for 60 points, 75 reps for 100
- Sit-ups: 50 reps for 60 points, 80 reps for 100
- 2-mile run: 15:48 for 60 points, 13:00 for 100
Sample benchmarks (female, 22–26 age bracket)
- Push-ups: 17 reps for 60 points, 46 reps for 100
- Sit-ups: 50 reps for 60 points, 80 reps for 100
- 2-mile run: 18:36 for 60 points, 15:36 for 100
Training to Improve Your AFT Score
The fastest way to add AFT points is to attack your weakest event. The radar chart on the results screen tells you instantly which event is dragging your total down. Here is how to train each one.
Improving your push-up score
Train push-ups three to four days per week with a mix of straight sets to failure, tempo work (3-second descents), and density training (max reps in a fixed time). A simple base with four weekly sessions of “ladders” — sets of 3, 5, 8, 5, 3 with 60 seconds rest — will lift your 2-minute test count noticeably in four to six weeks.
Improving your sit-up score
The trick to sit-ups is conditioning the hip flexors and abdominals together, not just hammering crunches. Add weighted sit-ups, hanging knee raises, and ab-mat sit-ups to your weekly program. Practice 2-minute test sets twice a month — pacing matters as much as raw strength.
Improving your 2-mile run
Do not just run more miles — run smarter. Add one weekly interval session (for example 6×400m at goal pace, 90 seconds rest), one tempo run (1.5–2 miles at a pace you can just barely sustain), and one easy long run for aerobic base. Stop testing every week; test once every 4 weeks and let the training accumulate.
AFT Calculator FAQ
Is the AFT calculator free?
Yes. The AFT calculator is completely free with no signup required.
Is there a printable AFT score chart?
Yes. Download our free AFT Score Chart 2026 (printable PDF) with the full APFT-style scoring tables for every age bracket, male and female.
Are these the official Army standards?
The calculator uses simplified APFT-style benchmarks based on historical U.S. Army standards. They are representative for general fitness scoring. For current military selection, refer to your branch’s official scoring tables.
Why does the score change with age and gender?
Physical performance has known biological trajectories. Adjusting standards by age bracket and gender keeps the test challenging and meaningful for every demographic.
Can I score above 100 on a single event?
No. 100 is the maximum per event regardless of how far you exceed the top standard. The total score caps at 300.
Do I have to do all three events on the same day?
For an official-style AFT test, yes — that is how the assessment is administered. For training purposes, you can test events separately and enter the numbers to track progress.
What if I run a different distance like 1.5 miles?
This calculator uses the 2-mile run, which is the standard AFT event. A 1.5-mile option is on the roadmap.
Can I share my AFT score?
Yes. After calculating, tap the Share score button to send your result to WhatsApp, X, Facebook, LinkedIn, Telegram, or email — each share includes your score and a link back to this page.
Ready to Test Yourself?
Enter your numbers in the AFT calculator and you’ll get an instant total, a verdict, and a chart breakdown showing exactly how each event contributed to your score. Whatever you put up today, the only number that matters is the one you put up next time.