Each branch of the U.S. military uses height and weight standards as part of accession and readiness requirements.

Some applicants may need to change body weight and improve fitness before entering initial training.

This page provides general diet, exercise, and supplement information intended to support weight-management preparation for military service.

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Diet And Nutrition

(Note: The following section was written by Maggy Doherty, a registered dietitian from Dallas, Texas. Click here to learn more about her.)

If you are looking to lose weight or improve your health to qualify for military service, one of the most important aspects is taking a close look at what you are eating and implementing lifestyle changes in your diet to reach your goals.

Nutrition plays a major role in our health, athletic performance, and mental stamina.

On one hand, good nutrition can provide us with energy throughout the day, build lean muscle, optimize health, promote longevity, and lower risk of developing diet-related conditions (like diabetes, heart disease, hypertension, stroke, and some cancers).

Related Article: Can You Join The Military With Diabetes? It’s Possible

On the other hand, poor nutrition can lead to lower energy levels, decreased mental stamina, poor athletic performance, gastrointestinal distress, higher risk for malnutrition, and increased risk of developing those diet-related diseases.

According to the 2015-2020 Dietary Guidelines for America, the main characteristics of a general, healthful diet include:

• An emphasis on fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
• Lean meats, poultry, fish, beans, eggs, and nuts;
• Low amounts of saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; and,
• Stays within your daily calorie needs².

Weight Loss Tips

Maintaining a healthy weight is a balancing act of calories in versus calories out. If you consume more calories than you burn, you should gain weight. If you consume fewer calories than you expend, you should lose weight. If you consume and expend about the same amount of calories, you should maintain weight equilibrium.

Make your weight loss journey a little simple, easier, and realistic by trying one of these tips:

1. Replace any calorie-containing drinks (soda, juice, sweet tea) with a non-calorie beverage (water, sparkling water, diet soda).
2. Serve yourself smaller portions (half as much as normal).
3. Go back for seconds on protein (chicken, fish, beef) and non-starchy vegetables (broccoli, lettuce, mushrooms) before the carbohydrate (potato, pasta, bread).
4. Eat every 3-4 hours.
5. Include a fruit and/or vegetable at every meal.
6. Switch to low or non-fat dairy products.
7. Check labels for added sugar, choose “lite” or “diet” versions, or reach for the “whole” version of the product.
8. Replace saturated fats (“bad fats” like fatty meats, butter, whole dairy products) with unsaturated fats (“good fats” like fish, avocado, nuts, and plant-based oils).
9. Add in an extra 10 minutes of walking per day.

Remember, slow and steady wins the weight loss race! Take control of your life and your weight by incorporating one healthy change per week.

Sample 2,000-calorie diet meal template

Meals (Breakfast, Lunch & Dinner):

• Aim for 450-550 calories each
• Choose 1 of each (as able): 4-6 oz. protein, 1 cup carbohydrate or starchy vegetable, 1 piece fruit, 1 cup non-starchy vegetable, and/or 1 serving fat

Snacks (AM & PM):

• Aim for 200-300 calories each
• Choose 2 total: 2 oz. protein, 1 serving carbohydrate, 1 piece fruit and/or vegetable

Notes:

• Proteins can include: lean meat, fish, poultry, beans or lentils, non-dairy/soy cheese, and egg. Weight for meat is after cooking³.
• Carbohydrates can include: bread, grains, starchy vegetables, or other carbohydrates³.
• Non-starchy vegetables can include: lettuce, kale, cabbage, Brussels sprouts, cauliflower, green beans, tomatoes, etc.
• Fats can include: margarine, salad dressing, mayonnaise, nuts, olives, avocado, oils (coconut, olive oil), etc. Can substitute 1 tablespoon reduced-fat for 1-teaspoon regular³.

Now let’s plug some real foods in:

How to adjust caloric intake based on goal

Depending on your physical activity, age, height, weight, and sex, you may require more or less than the standard 2000 calories to reach your goals.

If you try the plan above (or other diet strategy) and you do not lose weight, subtract 250 calories (remove AM snack OR reduce carbohydrate to 2/3 cup at all meals).

If you still do not lose weight, subtract a total of 500 calories (remove BOTH snacks OR reduce carbohydrate to 1/3 cup at all meals).

If you are losing weight too quickly (>2lbs per week) or trying to gain muscle, add 250 calories (add 3^rd bedtime snack).

If you need more calories, add another 250 calories with 2 extra servings of fat in your day (ex: 2 Tbsp. of nuts on oatmeal at breakfast and 1/8 avocado on salad at dinner).

If you need a more individualized approach, have a medical condition (i.e. diabetes, heart conditions, etc.), or have detailed questions about your diet, please contact your local Registered Dietitian.

Sample Meal Ideas

Breakfast Ideas:

• Omelet: Vegetable omelet (1 egg + 3 egg whites) with 1 cup sweet potato hash browns and a side of 1 cup mixed berries
• Power oatmeal: 1 cup cooked oatmeal, 1 scoop protein powder (or 3 egg whites), 1-2 Tbsp. chopped nuts or peanut butter, 1 diced banana
• Smoothie: 1 cup liquid (almond milk, non-fat milk, or water), ½ frozen banana, ½ cup frozen fruits or vegetables, and 1 scoop protein powder

Lunch Ideas:

• Turkey Roll Up: 6 oz. lean sliced Turkey breast, ¼ avocado, and spinach rolled up on 1 large tortilla or two 6” tortillas.
• Chopped Salad: 3 cups chopped romaine lettuce, 1 diced hard-boiled egg, ½ cup pinto beans, ½ cup corn, 1 cup chopped green pepper, tomatoes, cucumber, 1 Tbsp. oil/vinegar
• Chipotle Bowl: 6 oz. chicken, 1 cup lettuce, ½ cup cooked brown rice, ½ cup beans, 1 Tbsp. guacamole OR sour cream OR cheese, 2 Tbsp. salsa

Dinner Ideas:

• Stir fry: 1 cup brown rice, 6 oz. shrimp/turkey/chicken, 1-2 cups stir fry veggies (bell peppers, onions, etc.), 1 Tbsp. olive oil, 1 tsp. Sriracha
• Salmon & Veggies: 6 oz. baked salmon with steamed spinach made with 1 tsp. olive oil and 1 medium sweet potato
• Chicken Burrito: 2-3 corn tortillas, ½ cup black beans, 6 oz. diced cooked chicken, 1 Tbsp. guacamole, lettuce, tomato, salsa

Snack Ideas:

• 1 piece of fruit or vegetable with 2 Tbsp. nut butter (ex: celery sticks + almond butter, banana + cashew butter)
• 6 oz. Greek yogurt with 1 cup mixed berries
• Small smoothie

30-Day Workout Plan

(Note: The following section was written by David Sautter, a certified personal trainer with 12 years of experience in the fitness industry. Click here to learn more about him.)

No matter which branch of the military you want to enter, every recruit has to pass a basic fitness test.

While you might be feeling confident, it’s important to know that the days of being able to perform a few push-ups, pull-ups, and a mile run to get into the armed forces are long gone.

The military has gotten with the times and their fitness tests reflect that.

Let’s break down what a basic military fitness test requires and the best type of workout to train for it.

The Military Fitness Test

While there may be some variation depending on the branch of service, here are the basic expectations for a military fitness test, according to Military.com:

Type of Workout

Can you confidently execute 80 push-ups within two minutes? How about a two-mile run in under 13 minutes?

If seeing these requirements is a bit of a reality check, you’re not alone.

Instead of worrying whether or not you’ll be able to pull it off, let’s focus on how you can get into perfect shape to crush the fitness test.

One of the best ways to train for this military fitness test is by combining a full-body resistance training program with high-intensity cardiovascular work.

The idea behind this type of workout is that you’ll challenge all of your major muscle groups at the same time, increasing strength, muscle mass, and endurance.

Best of all, you’ll improve the neuromuscular communication between muscle, tendon, and connective tissue.

In other words, you won’t just be stronger; your body will function better overall.

Resistance Training and Periodization

For the full-body workout, you will hit each major muscle group twice per week using weight-based resistance training.

You’ll also cycle through four stages of fitness benefits.

In this way, you’ll achieve all of these benefits if you use this workout program consistently.

As you move from stage to stage, you will increase the number of sets and how much weight you use while decreasing the number of repetitions.

• Endurance: Refers to the stamina of your muscles. Use 50% to 60% of your one-repetition maximum (1RM) or the maximum amount of weight you can lift one time.
• Muscle Growth: Size and leanness of your muscles. Use 60% to 70% of your 1RM.
• Strength: How much you can safely lift, pull, or move. Use 70% to 80% of your 1RM.
• Power: Amount of raw force you can generate. Use 90% to 100% of your 1RM.

High-Intensity vs. Low-Intensity Cardiovascular Training

Your cardiovascular exercise will be a mixture of high-intensity and low-intensity cardio.

Both have been shown to promote weight loss, but high intensity is better at improving your endurance, maximum target heart rates, and oxygen capacity.

Be sure to warm up for 10 to 15 minutes and stretch before every cardio session and weight training workout.

Week One:

Monday: Full-Body Workout (Endurance)

• Barbell Back Squat: 2 sets of 12 to 15 repetitions
• Lat Pulldown: 2 x 12 – 15
• Lying Leg Curl: 2 x 12 – 15
• Dumbbell Bench Press: 2 x 12 – 15
• Hanging Knee Lift: 3 x 8 – 10

Tuesday: Cardiovascular Training

• Push-Ups: 5
• Jump Squats: 10
• Pull-Ups: 5
• Side Lunges: 10
• Mountain Climbers: 20
• Sprints: 5 seconds

Wednesday: Rest Day

• Spend the day focusing on your nutritional goals including calorie counting, meal planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.

Thursday: Full-Body Workout (Endurance)

• Barbell Bench Press: 2 sets of 12 to 15 repetitions
• Romanian Deadlift: 2 x 12 – 15
• Pull-Ups: 2 x 5 – 10
• Dumbbell Sumo Squat: 2 x 12 – 15
• Woodchopper: 3 x 8 – 10

Friday: Cardiovascular Training

Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some ideas:

• Jogging / Running
• Biking
• Swimming
• Hiking
• Yoga

Saturday: Rest Day

• Spend the day focusing on your nutritional goals including calorie counting, meal planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.

Sunday: Cardiovascular Training

• Begin with a 10 to 15-minute warm-up and stretching session
• Jog / Sprint Combos: For this exercise, you’ll base everything in one-minute increments
• Jog for 55 seconds then sprint for 5 seconds.
• Repeat

Week Two:

Monday: Full-Body Workout (Muscle Growth)

• Barbell Back Squat: 3 sets of 10 to 12 repetitions
• Lat Pulldown: 3 x 10 – 12
• Lying Leg Curl: 3 x 10 – 12
• Dumbbell Bench Press: 3 x 10 – 12
• Hanging Knee Lift: 3 x 8 – 10

Tuesday: Cardiovascular Training

• Push-Ups: 6
• Jump Squats: 10
• Pull-Ups: 6
• Side Lunges: 10
• Mountain Climbers: 20
• Sprints: 7 seconds

Wednesday: Rest Day

• Spend the day focusing on your nutritional goals including calorie counting, meal planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.

Thursday: Full-Body Workout (Muscle Growth)

• Barbell Bench Press: 3 sets of 10 to 12 repetitions
• Romanian Deadlift: 3 x 10 – 12
• Pull-Ups: 3 x 10 – 12
• Dumbbell Sumo Squat: 3 x 10 – 12
• Woodchopper: 3 x 8 – 10

Friday: Cardiovascular Training

Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some ideas:

• Jogging / Running
• Biking
• Swimming
• Hiking
• Yoga

Saturday: Rest Day

• Spend the day focusing on your nutritional goals including calorie counting, meal planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.

Sunday: Cardiovascular Training

• Begin with a 10 to 15-minute warm-up and stretching session
• Jog / Sprint Combos: For this exercise, you’ll base everything in one-minute increments
• Jog for 55 seconds then sprint for 5 seconds.
• Repeat

Week Three:

Monday: Full-Body Workout (Strength)

• Barbell Back Squat: 4 sets of 6 to 8 repetitions
• Lat Pulldown: 4 x 6 – 8
• Lying Leg Curl: 4 x 6 – 8
• Dumbbell Bench Press: 4 x 6 – 8
• Hanging Knee Lift: 4 x 6 – 8

Tuesday: Cardiovascular Training

• Push-Ups: 7
• Jump Squats: 10
• Pull-Ups: 7
• Side Lunges: 10
• Mountain Climbers: 20
• Sprints: 9 seconds

Wednesday: Rest Day

• Spend the day focusing on your nutritional goals including calorie counting, meal planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.

Thursday: Full-Body Workout (Strength)

• Barbell Bench Press: 4 sets of 6 to 8 repetitions
• Romanian Deadlift: 4 x 6 – 8
• Pull-Ups: 4 x 6 – 8
• Dumbbell Sumo Squat: 4 x 6 – 8
• Woodchopper: 4 x 6 – 8

Friday: Cardiovascular Training

Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some ideas:

• Jogging / Running
• Biking
• Swimming
• Hiking
• Yoga

Saturday: Rest Day

• Spend the day focusing on your nutritional goals including calorie counting, meal planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.

Sunday: Cardiovascular Training

• Begin with a 10 to 15-minute warm-up and stretching session
• Jog / Sprint Combos: For this exercise, you’ll base everything in one-minute increments
• Jog for 55 seconds then sprint for 5 seconds.
• Repeat

Week Four:

Monday: Full-Body Workout (Power)

• Barbell Back Squat: 5 sets of 3 to 5 repetitions
• Lat Pulldown: 5 x 3 – 5
• Lying Leg Curl: 5 x 3 – 5
• Dumbbell Bench Press: 5 x 3 – 5
• Hanging Knee Lift: 5 x 3 – 5

Tuesday: Cardiovascular Training

• Push-Ups: 8
• Jump Squats: 10
• Pull-Ups: 8
• Side Lunges: 10
• Mountain Climbers: 20
• Sprints: 10 seconds

Wednesday: Rest Day

• Spend the day focusing on your nutritional goals including calorie counting, meal planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.

Thursday: Full-Body Workout (Power)

• Barbell Bench Press: 5 sets of 3 to 5 repetitions
• Romanian Deadlift: 5 x 3 – 5
• Pull-Ups: 5 x 3 – 5
• Dumbbell Sumo Squat: 5 x 3 – 5
• Woodchopper: 5 x 3 – 5

Friday: Cardiovascular Training

Spend 30 to 45 minutes performing a cardiovascular exercise of your choice. Here are some ideas:

• Jogging / Running
• Biking
• Swimming
• Hiking
• Yoga

Saturday: Rest Day

• Spend the day focusing on your nutritional goals including calorie counting, meal planning, and meal preparation.
• Strive to get seven to nine hours of sleep.
• Drink plenty of water: the more active you are, the more water you need.

Sunday: Cardiovascular Training

• Begin with a 10 to 15-minute warm-up and stretching session
• Jog / Sprint Combos: For this exercise, you’ll base everything in one-minute increments
• Jog for 55 seconds then sprint for 5 seconds.
• Repeat

Supplements To Help Aid Your Weight Loss Goals

When it comes to losing weight, diet and physical activity remain the primary factors.

Some individuals choose to use dietary supplements as a secondary support, though results vary and supplements are not required for weight loss.

Any supplement use should align with personal tolerance, current health status, and applicable military accession policies.

Common categories of supplements that are sometimes used during weight-management efforts include the following.

Caffeine-Based Supplements

Caffeine is a commonly used stimulant that may increase alertness and perceived energy.

Some people use caffeine-containing products to support workout intensity or consistency.

Responses to caffeine vary, and excessive intake may cause unwanted side effects.

Fiber-Based Supplements

Fiber supplements are sometimes used to support feelings of fullness between meals.

They are commonly derived from plant-based sources and may help some individuals manage overall calorie intake.

Adequate water intake is important when using fiber supplements.

Protein Supplements

Protein powders or ready-to-drink protein products are often used to help meet daily protein needs.

Adequate protein intake can support muscle maintenance during periods of calorie reduction.

Protein supplements are intended to complement, not replace, whole food sources.

Electrolyte Supplements

Electrolyte products are sometimes used to support hydration during increased physical activity.

They may be useful during extended workouts or training in warm environments.

Formulations vary in sugar and sodium content.

General Considerations

Supplement effects are not guaranteed and differ between individuals.

Dietary supplements are not regulated or evaluated in the same manner as prescription medications.

Reading ingredient labels and avoiding prohibited substances is important for individuals preparing for military service.

For personalized guidance, consultation with a qualified healthcare professional or registered dietitian is recommended.

What People Get Wrong About Losing Weight for the Military

Military height and weight standards are often assumed to be the only requirements that matter for eligibility.

Fitness test performance and overall health readiness can also affect a recruit’s ability to succeed in initial training.

Many people assume weight can be reduced quickly without affecting performance, recovery, or training capacity.

Rapid weight loss approaches can reduce energy availability and make workouts harder to complete consistently.

It is commonly believed that supplements are necessary for weight loss, even though diet and activity remain primary drivers of change.

Some assume any supplement marketed for fat loss is appropriate for recruits, despite differences in individual tolerance and policy restrictions.

There is a misconception that the same calorie target works for everyone, even though needs vary based on body size, activity level, and other factors.

Some people believe that passing a few push-ups and a short run is enough preparation for boot camp.

Physical training demands can be broader than a single set of exercises and may include strength, endurance, and movement under fatigue.

Many assume a single 30-day plan guarantees a specific amount of weight loss, even though outcomes vary widely across individuals.

Military Height And Weight Requirements

Army Height And Weight Requirements

Air Force Height And Weight Requirements

Navy Height And Weight Requirements

Marine Corps Height And Weight Requirements

Coast Guard Height And Weight Requirements

Authors

Maggy Doherty, MS RD LD

Infatuated with all things food, Maggy Doherty is a Registered Dietitian from Dallas, Texas.

After competing as a UCLA student-athlete on the Women’s Diving team, earning her Master of Science in Nutrition at the University of Illinois at Chicago, and practicing as a clinical dietitian at Dallas’ Parkland Hospital, she is now the proud founder of Doherty Nutrition LLC.

David Sautter, Certified Personal Trainer

David James Sautter has accumulated over a decade of experience in the fitness industry as a NASM-certified personal trainer, nutrition specialist, sports conditioning specialist, and fitness writer.

He has been the driving creative force behind articles, blog posts, and e-books that cover a range of health and fitness topics.

References

1. US Department of Health & Human Services. Facts & Statics: Human and Financial Costs of Obesity. Accessed March 8, 2016. https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html

2. US Department of Agriculture, US Department of Health and Human Services. Dietary Guidelines for Americans, 2015-2020. 8th Edition ed. External Washington, DC: US Government Printing Office; . Accessed March 8, 2016.

3. Academy of Nutrition and Dietetics. Nutrition Care Manual. Accessed July 16 2018.

• Author
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Rob V.

Rob V. is the founder of OperationMilitaryKids.org. While he never actually served in the US Military, he has a passion for writing about military related topics.

Born and raised in Woodbridge, NJ, he graduated from the New Jersey Institute Of Technology with an MBA in eCommerce.His hobbies include beach volleyball, target shooting, and lifting.

Rob is also a Commercially rated pilot and Certified Flight Instructor (CFI), with over 1,500 hours of flight time.

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Military Weight Loss

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See our 30-day plan to help you lose weight for the military. It includes diet and nutrition, as well as a 30-day plan to help you lose weight before boot camp / basic training.