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InBody to Supply Marine Corps with Body Composition Analysis Devices

By Press

CERRITOS, Calif., Jan. 25, 2023 — Decades after implementing service-wide body composition standards to measure Marines’ readiness, the U.S. Marine Corps decided to refine their current body composition assessment method using the InBody 770, one of InBody’s professional body composition analyzers.

“The Marines are renowned for their readiness to serve,” said Jade Chavez, InBody GSA Specialist. “We’re thrilled that InBody devices will provide the Corps with the data they need to meet the Marines’ high standards.”

Since the 1970s, the Marine Corps has used body composition assessment to track physical capacity for military service, evaluating service members via an abdominal circumference-focused method that uses empirical equations to estimate body fat.

In 1980, the Department of Defense directed other military services to follow the Marines’ example, with all the services eventually using a shared set of equations to calculate body composition.

However, a new Marine Corps study found that recently developed devices can validate the accuracy of empirical estimations and optimize their health, fitness and performance. Devices like the InBody 770, which use an imperceptible electrical current, improve upon the precision of the abdominal circumference method because they assess body water, body fat and muscle mass on an individual basis, without using empirical estimations.

While empirical data is useful for setting health benchmarks, it doesn’t always capture natural variations in how people carry their weight and can skew results toward the average, making it less helpful for assessing especially muscular individuals.

But InBody’s bioelectrical impedance analysis (BIA) technology, which has long been used by human performance specialists to train athletes, supplies highly reliable data. Under the order, the majority of Marine Corps installations in the U.S. and abroad will receive InBody devices. More than 250 InBody 770s are scheduled for distribution.

“Everything we do is about warfighting,” said Capt. Danielle Phillips, a Marine Corps spokeswoman. “The practical, accurate and unbiased data provided via BIA ensure we maintain a healthy, ready force.”

An international biomedical company, InBody’s award-winning, medical-grade devices are used by professionals and consumers in the medical, fitness, research and corporate wellness verticals.

Prior to their contract with the Marine Corps, InBody had already supplied devices to clients from multiple branches of the U.S. military, including the Army, the Air Force and the Navy.

“It’s been an honor to serve the U.S. Military for the past 10 years through our partnerships and GSA contracts,” said Harry Yun, CEO of InBody USA. “We’re thankful for this landmark deal with the Marines and look forward to building upon this relationship and accomplishing great things for the health of our armed forces.”

About InBody

InBody is an innovation-focused company with the goal of creating a better world for today and future generations to come. Their mission is to provide biomedical technologies that simplify the understanding of health and wellness. People trust InBody to provide accurate, actionable insights. InBody’s award-winning, medical-grade devices are used by professionals and consumers in the medical, fitness, research and corporate wellness verticals. The company delivers biomedical technologies and services in over 110 countries, with six international branch offices and a global network of distributors. To learn more about InBody application, visit how InBody devices are being applied in various industries.




Why body composition monitoring is important in people with disabilities?

By BIA, Body Composition, Body Composition Analysis, Case Studies, Press

The International Day of Persons with Disabilities is celebrated on December 3rd, with one of the goals being to promote support for the well-being of people with disabilities.

A body composition test is an important part of monitoring people with disabilities’ health and well-being. Due to the distinct health issues that many people with disabilities face, such as limb paralysis and restricted mobility. A consistent measurement of body composition changes such as lean mass, body fat, and body water is also critical for their health.

Caring people with disabilities' health is important

Why body composition of people with disabilities should be monitored consistently?

In comparison to the general population, people with disabilities often have lower levels of health awareness and have more difficulty managing their health.

According to a study, the prevalence of obesity among young people with intellectual disabilities (ID) was nearly twice as high as the general population.

People with ID are more prone to obesity, which can lead to a variety of metabolic, pulmonary, and cardiovascular diseases. This emphasises the significance of regular body composition tests for their health awareness and caregiver attention.

Some stroke survivors experience disabilities often have unhealthy lifestyle which is the main cause of stroke development. Body composition tests that raise their awareness is necessary for their post-stroke lifestyle modifications and ongoing well-being in the future.

Challenges in monitoring body composition for people with disabilities

Raising health awareness among people with mental and developmental disabilities may be challenging if complex explanations are made. Meanwhile, you may find it difficult to effectively communicate with patients using the complex results from sophisticated machines.

Particularly, it can be challenging to predict the total caloric need of people with disabilities because it may not be determined in the same manner as the general population. Understanding body composition readings like Fat-Free Mass is crucial to helping you determine a patient’s daily calorie requirements. This would make it easier to develop more personalized fat loss program that work for people with disabilities.

On the other hand, most body composition measurements using BIA devices are taken in standing posture. You’re likely worried that not all people with disabilities will find it convenient to stand for a few minute measurements. Meanwhile, some people with disabilities may have had limbs amputated, making it more difficult to monitor their body composition. Therefore, it can be challenging to find a body composition analyzer that can be perform accurately with different measurement postures and available for amputees.

Rapport Kamiooka measuring their patient body composition with InBody S10

Please consult your healthcare professional for the interpretation of result and diagnosis.

How InBody support the people with disabilities in Yokohama City, Japan ?

Yokohoma City’s Rapport Kamiooka provides a “health promotion programme” with the assistance of a qualified medical staff for people with disabilities. They had demonstrated the effectiveness of our body composition analyzer, InBody S10 in their program.

Planning a diet for a disabled person who has conditions like high blood pressure and diabetes is challenging. They discovered that our body composition analyzer offers some helpful readings in calorie intake calculation, which is crucial in ensuring the disabled person consumes the required nutrients. Therefore, they frequently use the reading of body weight and basal metabolic rate, and adjust the amount of diet by keeping an eye on disabled persons’ muscle and fat mass.

Rapport Kamiooka consulting their patient body composition with InBody result sheet printed

With the printed test results, the physician could communicate with patients who have severe intellectual disabilities (ID) more effectively. Meanwhile, the team’s physical instructor has noticed that people with ID primarily move their lower bodies through walks and do not consciously train their upper bodies. This reflects the fact that their upper bodies and trunks typically have less muscle mass in the result sheet. With this discovery, he intentionally adds upper body exercise to each patient’s training.

A delightful results is observed after 3 months of this programs. A total of 110 people with physical, intellectual, and mental disabilities had found with positive body composition changes. Their overall muscle mass was maintained, while the Body Weight, Body Fat Mass, and Percent Body Fat decreased by an average of 1.3kg, 1.4kg, and 1.2% respectively.

In summary, regular body composition tests are crucially important for people with disabilities. The changes in their body composition are strongly related to their well-being and the effectiveness of the care they receive. A quick and accurate body composition measurement of different postures could revolutionise the way health care professionals provide medical check up and give disabled people the chance to learn more about their own health.

As you know, InBody has been striving to develop a body composition analyzer that can be used by everyone—even people with disabilities! There’s a new version of body water analyzer, BWA 2.0 is able to provide the cell’s function evaluation by measuring the cell’s integrity and structure with enhanced body water measurement accuracy. This could provide you the insight of which patients with disability may requires extra medical attention based on their body composition results.

Click here to learn more.

BWA 2.0 Innovative Body Water Analyzer



Pharmacist explaining the InBody result sheet

How InBody helped Well Pharmacy serve their community better?

By Diabetes, Pharmacy, Press

Well Pharmacy aimed to become the most trusted local pharmacy in the heart of each community they served. It’s inspiring to know that they were always looking for ways to better serve their walk-in customers in the community in order to achieve their goal.

Delightfully, Well Pharmacy chose InBody, a body composition analyzer that can help them identify further health conditions of their walk-in customers in a more accurate and timely manner.

Well Pharmacy Bukit Indah signboard

We speak to the co-founder of Well Pharmacy, Justina to share her experience when initiating the health screening service in Well Pharmacy. Justina is always willing to help her customers by using the information from health screenings to review their unhealthy lifestyles because she is concerned that many of her clients do not understand the significance of health and wellness.

Following the introduction of InBody in Well Pharmacy, the printed result sheets effectively provide body composition information for better interaction between Justina and her customers. According to Justina, it is a useful tool for raising customer health awareness and facilitating better customer engagement.

Checking the underlying health risk for pharmacy customers

Justina has a unique story that highlights the accurate and surprising results from InBody tests. One of Justina’s customers’ 18-year-old daughter tried out InBody tests. The results of the tests revealed that she had a Visceral Fat Level greater than 10. This is a shocking result because a teenager has a low chance of having high visceral fat, not to mention that she appears to be very skinny.

Justina assisted her in performing a blood test after interpreting the InBody results. She discovered that this teenage girl has blood sugar levels that are higher than normal. This shocked her parents, who began to realise their daughter had a truly unhealthy diet and lifestyle. This discovery was a huge eye opener for the teenage girl and she was motivated to start exercising more regularly and practicing a healthier diet. 

How is visceral fat related to diabetes?

Regardless of age or gender, the InBody result sheets revealed the body’s health risk. This aided Justina in identifying high-risk individuals who should be monitored. Justina stated that this allows her to provide personalised planning for her customers and advise them on what to do next with her pharmacy’s products and services.

Pharmacist showing customers the InBody machine

Raising health awareness with pharmacy health screening

Meanwhile, InBody tests increased Well Pharmacy customers’ willingness to perform more frequent health checks. Many customers visit the pharmacy more frequently to do the InBody tests every month to assess their muscle and fat changes. For the first tests, they are mostly being made aware of their health. They began to be impressed with the body composition changes detected in InBody tests within a month. This encouraged them to maintain a healthy lifestyle and to return to the pharmacy for regular InBody tests and pharmacists’ consultations.

Pharmacist explaining the InBody result sheet

Expanding the pharmacy’s presence in the neighbourhood

InBody also increased and improved the pharmacy’s presence in the community. Justina learned that some walk-in customers were recommended by the fitness trainer at the nearby gym. Customers were advised to take a test in the pharmacy to better understand how the programme is progressing. This also allows pharmacists to make better decisions about which supplements are appropriate for walk-in sports enthusiasts based on the InBody results sheets.

The staffs in Well Pharmacy recognized InBody as a great opportunity to share valuable health information that would enhance people’s lives. This fit in well with Well Pharmacy’s mission to put their customers’ wellbeing at the forefront of everything they do. InBody is proud to be one of their essential tools for advancing the goal of improving people’s well-being in pharmacy.   

InBody in Pharmacy Health Screening

Pharmacy Health Screening: How does BIA device improve walk-in engagement?

By Pharmacy, Press

Previously, the pharmacy sold simple drugs, nutritional supplements, and health related products, but now the pharmacy has the capacity of a mini-health screening center that provides medical check up services.

Pharmacy health screening gives walk-in customers a chance to get information about their health that they may not have otherwise known about.

But if you’re a pharmacist, how can you ensure that these walk-ins can engage further after receiving your health screening services?  

Pharmacist engage with customers

Why is pharmacy health screening a great way to engage with your customers?

It’s easy to assume that if someone is walking into your store, they want something from you. But wouldn’t it be great if they wanted to take part in one of your health screenings and learn more about how your pharmacy might able to help them track their health goals’ progress?

Health screenings give pharmacy staffs an opportunity to get information about the customers health and their families. This further conversation generated in this high-quality health screening may lead to more people knowing about the pharmacy presence in this community.

Pharmacists can assist them in making informed decisions about their health based on this info. This is where BIA devices comes in.

Pharmacy Health Screening

Why BIA device plays a main role in health screening?

A BIA device is a tool that will help you monitor your health, but it’s not just for gym rats.

If customers are looking to improve their diet or lose fat, pharmacies are the perfect place to engage these walk-in customers with body composition test using BIA device.

BIA device can be used as part of a health screening program that measure their body fat percentage, muscle mass, bone density and water content.

The results of BIA device tests can helps you to give better awareness about their current health risks and what should they do next with product and services in your pharmacy.

By offering test using BIA device at your pharmacy, you’ll be able to create an environment where people feel safe going in for screenings without being pressured into buying supplements or vitamins from your store.

Pharmacy staff could engages with customers by asking questions about their lives and their families in order to learn more about what matters most to them. This allows the pharmacy to offer products and services that meet those needs more effectively than ever before.

Furthermore, customers may feel as if they are making an informed decision about their health and well-being, which will lead them back again when they are ready for another check up!

InBody in Pharmacy Health Screening

Here are some reasons why InBody provides your customers better experience:

  1. It is non-invasive and can be performed safely on children, elderly and pregnant women.
  2. It is easy to use for both the customers and the pharmacy staffs.
  3. It provides information to clients in printed result sheets in 15 seconds and sends the information to your customers’ mobile apps swiftly. 

Moreover, the InBody tests could be an essential part of any pharmacy or pharmacy chain that wants to increase customer engagement and loyalty.  By reminding clients about how frequently the test is required for them, they would be more encouraged to visit the pharmacy again to evaluate their progress.

With the updated LookinBody Web connected with InBody device, it is designed to make it easy to maintain detailed records of your clients. You can integrate all your client information from multiple branches, and your customers & staff can check and update their data anywhere.

Applying InBody test as a customer engagement tool will help your pharmacy stand out above the competition by providing customers with a service they want and need.

Contact us so you can learn more about the InBody device and how it can benefit your pharmacy business!

Contact us for a demo in your pharmacy

How often should you test body composition?

By BIA, Blog, Body Composition, Fat mass, Nutrition, Press

When it comes to weight loss, most people often use a weighing scale to track their progress. However, for better progress tracking, you need to test body composition rather than just weight loss monitoring.

Let’s say you’ve just started a new workout routine recently. Every morning, you eagerly weigh yourself to monitor your progress. Unfortunately, the static number shown on the scale could be truly upsetting.

An upset man is holding a weighing scale.

Without a doubt, weight measurements are used frequently in to track weigh loss. However, even though the number on the scale has remained the same, you might not be aware that your body has undergone some changes.

The scale counts everything, including your bones, muscles, fat, and every sip of water and food you consume. In other words, weighing scales cannot differentiate what you’re gaining (which might just be water) or losing (which might be muscle or fat).

Here’s where the body composition measurement comes in. Simply put, your body’s composition is the sum of its amounts of body fat, muscle, bone, and water. Body composition analysis determines your body’s proportions of fat mass and lean mass by looking beyond your weight and the traditional Body Mass Index (BMI).

InBody used in body composition test

How to test your body composition?

There are many ways to test your body compositionSome are quick and simple but only offer basic information. Some tests need to be administered by a qualified technician and are time-consuming and expensive.

InBody devices measure your body composition using a technique known as Bioelectrical Impedance Analysis (BIA), which divides your weight into different components such as lean body mass, fat mass, body water and minerals to assess health and nutrition status.

InBody body composition test for company employees

How often should you test the body composition?

When deciding how often to test your body composition, take into account your goal, timeframe, and whether you are currently following to a new wellness or dietary program. 

A study observed body fat mass reductions of up to 2.5kg for 48 obese adults under a 2-week nutrition program with nutrition drink supplementation in conjunction with body composition monitoring using InBody.

Therefore, if you’re actively engaging in a new lifestyle change, it’s recommended that you take the InBody test every two to three weeks. Meanwhile, if you have been actively involved in a wellness or fitness program, you may notice a faster change within one to two weeks. Dedicated effort and precisely measured results can often inspire you to persevere to reach your fitness goal. If your fitness goal timeframe is longer, you may consider taking the test less frequently.

Meanwhile, it is recommended that you only use one measurement method and same machine for your body composition test on your fitness journey. You might be able to obtain the results more precisely in this mannerThis is because various types of body composition test machines may use varied measurement techniques.

Set your fitness goal

Set your goal using InBody now!

It’s important to know how long it will take your body to make the desired changes after beginning a new fitness and nutrition plan. The InBody test could be an effective way to keep track of changes in your body composition. With the right information, you can set realistic goals for your muscle gain and fat loss that can be accomplished in a reasonable amount of time.

Guidance to set your fat loss goal with InBody (1)

Does horror movies help you to lose body fat?

Does horror movies help you to lose body fat?

By Press

It’s Halloween, and everyone is having a good time at their parties, gatherings, and, of course, movie night. Horror movies are typically the best option for a frightful night with your pals. When you’re still feeling guilty about the junk food you ate at the party, your buddies just remind you that it’s okay. He had heard that studies had already shown that watching horror movies can help in burning calories and lose body fat, which will eventually burn off the junk food you ate.

Is it watching horror movies can lose body fat?

Horror movie to lose body fatLet us go back to the research that your friend mentioned before. Indeed, there is a study that went viral, informing the public that watching horror movies increases calorie consumption and, even better, lowers the risk of obesity.

The study also discovered that movie jump scares are the best calorie-burners since they elevate heart rates. But, as much as we hate to break it to you, there are some things you should be aware of.

The evidence in this study is insufficient because it was conducted on a relatively small sample size (only 10 persons) and the research has not yet been peer-reviewed. In other words, the study’s findings weren’t taken seriously.

Do you burn calories from watching horror movie? 

The terrifying scenes in horror films may elevate your heart rate and cause you to burn slightly more calories than if you sat quietly. The calories burn also greatly depends on your own metabolism and body composition.

However, it cannot compensate for the amount of the calories you took from caramel glazed popcorn, boxes of pizza, and a large cup of sweetened cola. 

Is there any alternative for a sweet tooth to lose body fat?

It wasn’t a bad idea to snack because it can supplement your diet with extra vitamins, minerals, and other nutrients. What matters most is your food choice. Instead of eating high-calorie foods, some healthy snacking options such as nuts, yoghurt, kale chips and fruits are recommended.

Here are some useful tips to help us build a snacking habit that is beneficial to lose body fat while watching your favorite horror movie.

Snack to lose body fat

Indulgence once in a blue moon is totally alright to enjoy with your buddies. This is due to the fact that fat is never gained overnight, as it takes time to shed.

Nevertheless, in order to ensure that your attempts to lose fat won’t be in vain, you still need to be mindful about the your food portion and choice.

However, it is still better to check your body fat on a regular basis to allow you to understand whether your current diet is sustainable and effective enough to reduce body fat percentage.

You can use the map we made with our incredible partners to find the nearest InBody location and routinely check your body fat there.

Find your nearest test centre

Losing visceral fat is important for diabetics

Lose visceral fat – Why is losing visceral fat important for diabetics?

By Blog, Diabetes, Fat mass, Press

It’s World Diabetes Day on November 14. Speaking of diabetes, people frequently assume that the only treatment for diabetics is medication. It is frequently overlooked how important it is for diabetics to adopt a lifestyle dedicated to lose visceral fat to improve blood glucose control.

Only overweight individuals develop diabetes?

Diabetes patients who are normal weight or underweight should also be given attention when it comes to losing body fat, rather than just diabetics who are obese.

According to a research article published, the researchers discovered that the visceral fat cell sizes of lean diabetics were larger, which is related to the development of diabetes.

What is visceral fat?

There are two types of body fat in our body – subcutaneous fat and visceral fat. Subcutaneous fat is what you feel when you poke your stomach because it is soft and close to the skin. However, visceral fat cannot be felt because it surrounds your organs beneath your abdominal wall.

Visceral fat, commonly known as belly fat, is extremely dangerous in large amounts and has been linked to a number of health complications, including type 2 diabetes, cardiovascular disease, metabolic syndrome, high blood pressure, and others.

How is visceral fat related to diabetes?

Having a lot of visceral fat is associated to insulin resistance. According to the findings, visceral fat secretes retinol-binding protein 4 (RBP4), which has been shown to cause insulin resistance.

Insulin resistance occurs when your body cells in the muscles, fat, and liver do not respond well to insulin in order to absorb glucose from the blood. The pancreas continues to produce insulin in an attempt to get cells to respond.

When the pancreas eventually can’t keep up, blood sugar levels keep rising, which can cause type 2 diabetes and glucose intolerance. 

How can you check if you have a lot of visceral fat?

 Here are three options:

  1. Waist measurement

Checking your waist circumference is a convenient tool that can be done by using cutoff points for Asians (90 cm for men and 80 cm for women). However, measuring with a tape measure along the fat loss progress may not be consistent and may underestimate your visceral fat loss.

  1. Computed tomography (CT) scan

A computed tomography (CT) scan allows for the accurate analysis of subcutaneous and visceral fat separately. However, this requires access to a facility that has a unit, and a test can be costly. On top of that, you might need to be exposed to radiation.

  1. Professional Bioelectrical Impedance Analysis (BIA)

A medical BIA test is an excellent alternative to a CT scan. This test calculate your body fat percentage, which includes visceral fat, by measuring the resistance of an electric current as it moves through your body. 

This method would allow you to understand your visceral fat in a noninvasive, low-cost, and radiation-free manner. An InBody test, one of the professional BIA tests, can help you understand your visceral fat and take the first step toward changing your lifestyle for the better.

Want to know how to check visceral fat on the InBody result sheet?

Download the free interpretation poster right away.

How to lose visceral fat as a diabetics?

According to the study, a combination of diet and exercise can result in a 12.8% reduction in visceral fat and a 16% decrease in fasting glucose levels in people with type 2 diabetes. It also matters what kind of exercise is most effective to lose visceral fat and improve diabetes control.

Furthermore, take your medication as prescribed by your doctor and monitor your blood glucose levels and visceral fat on a regular basis. If you learn that reducing visceral fat is beneficial to your blood glucose condition as a diabetic, this may keep you motivated to lead a healthier life.

Can tea help with fat loss?

Can tea help with fat-burning?

By Press

Tea is a beverage that has been enjoyed for centuries in various countries and cultures around the world. This flavorful beverage had been promoted for its various health benefits, including its fat-burning effect.


Can tea help with fat loss?

Is this a myth or a real magical remedy that can help us lose fat?

This exciting fat-burning effects had been shown through a research to occur in humans. In this study, 30 Taiwaneses showed fat loss of 0.82 kg after 6 weeks of drinking catechin-rich green tea with inulin. Surprisingly, the fat mass loss sustained even they stopped the consumption for two weeks.

What is the mysterious health effect ingredient in your tea cup? 

Tea’s main health-promoting substance are polyphenols, specifically catechins and epicatechins. According to laboratory and animal studies, these molecules have anti-inflammatory and antioxidant properties. These health benefits could even protect you from increased risk for diabetes and cardiovascular disease according to the large group studies conducted by Harvard University.

How tea helps in fat-burning? 

So, what exactly is fat-burning? Does it mean to literally burn your fat cells with fire? That appears to be quite intimidating. Instead, fat-burning refers to the process of breaking down your body fat in order to use the energy released by your fat cells. 


At this point, the tea’s caffeine kicks in. Your evening tea can actually stimulate lipolysis, or fat-burning. The caffeine in the tea could favors the breakdown of the fat cells in our bodies, which can then be used as energy. 

Meanwhile, the process to burn the fat requires energy too and the process of this burning effect are known as metabolism. This metabolism could be in a higher or lower rate depending on our diet, genes and body composition.

In fact, studies have demonstrated that this metabolism-stimulating effect occurs in people. In this study, caffeine in green tea stimulates metabolism to burn fat with 150 mg caffeine/600 mg catechins , or roughly 3 cups of tea, in a dose-dependent manner. 

Does the tea in my “boba” have a similar fat-burning effect? 

The majority of boba teas contain green tea or other types of tea extract, but they also commonly contain excessive amounts of sweetener syrup and creamer, which could negate the health benefits of the tea.  

Positive energy balance—the state in which we consume more calories than we need—is one of the key factors in why we gain body fat. The extra calories consequently will be stored as body fat in our bodies rather than being used as daily energy. 

When we drink boba tea, the high calorie beverage with a high sugar level contributes to a positive calorie energy balance, which outweighs the potential health effects of tea. 

A cup of oolong tea has a few calories on its own, but the alarmingly high sugar content of “boba” could certainly negate the tea’s ability to boost metabolism. 

To get the desired health benefits, how many cups of tea should I consume? 

The US Food and Drug Administration (FDA) recommends a daily caffeine intake of up to 400 mg for healthy adults in order to be considered safe for consumption. However, it is advised that women who are pregnant, trying to get pregnant, or who are nursing should keep their daily caffeine intake to under 200 mg. This is a safe dosage that won’t harm the growing baby or the developing foetus in any way. Moreover, 100 mg of caffeine per day is the safest dose for teenagers between the ages of 12 and 18.

As the advantages of drinking tea are now clear to you. So remember to have 2-3 cup of green tea the following morning if you want to reduce your body fat, and perhaps even improve tomorrow’s gym session. 

How does InBody 970 assess if I’m burning body fat effectively?

It’s fascinating to learn and understand how consuming tea might aid in fat-burning. However, in order to comprehend how much fat is effectively lowered by consuming tea, you need an exact assessment to determine how much fat has been lost. The InBody device is one of the most effective body fat assessment tools for precisely understanding your fat loss.

Based on global InBody Big Data, InBody 970 compares your body fat loss evaluation by age. With this comprehensive analysis, you will be able to compare your fat loss effectiveness to that of younger adults and people your age. This high-end InBody 970 with 3MHz technology also ensures measurement stability, which is beneficial in obtaining sensitive changes in your body composition. Understanding your fat loss with InBody accurately is critical to helping you stay motivated in your fat loss journey. Get your body fat checked today by visiting the nearest InBody970 location listed in the link below!

Find your nearest test centre

How will walking benefit us?

By Press

What’s your step goal?

If you had asked someone about 10 years ago, you might have gotten a blank stare.

But with the explosion in popularity of fitness trackers and step counters, it is easy to step count. Step counting has become so popular that there is even an unofficial benchmark of 10,000 steps per day. Some fitness trackers have even called 10,000 daily steps the “magical number.”

While there’s no doubt it’s a great idea to increase your daily activity, the question remains: does walking 10,000 steps help lose weight? Let’s find out what science says.

Do I need to reach a goal of 10,000 steps a day to lose weight?

steps taken in a day

Some claim that individuals can lose a pound of fat a week just by taking 10,000 steps a day because of the potential to burn 3,500 calories from walking. As a general rule of thumb, a pound of fat contains around 3,500 calories. If you create an average caloric deficit of 500 calories over 7 days, that’s equal to 3,500 calories—good for a pound of weight loss per week.

Unfortunately, that calculation of ‘10,000 steps a day = 3,500 calories burned a week’ uses a specific body type, so this may not apply to you.

To understand why, let’s break this claim down.

How many calories do you burn from 10,000 steps?

Any estimation of how many calories you burn from an exercise like walking or running depends on how heavy you are. On average, heavier people use more energy to move than lighter people. Most rough estimates revolve around 100 calories burned per mile for a 180-pound person.

How many miles are 10,000 steps? On average, 10,000 steps are going to come out to be roughly 5 miles. So assuming you weigh 80kg pounds, then yes, by simple mathematics, 100 calories x 5 miles equals 500 calories. Over a week, that becomes 3,500 calories.

But if you are lighter or heavier, you will burn less/more calories while taking the same number of steps or walking the same distance.

If you were 55kg, in that same mile you would only burn 60 calories. Calculate that over a week and that only becomes 2,100 calories, meaning that you are 1,400 calories short of reaching that 3,500 calorie goal.

How Far is 10,000 Steps: Walking Speed and Distance

Before you decide to put in the distance and time, do not forget about speed. Even if you are at that 180-pound range, the calories you burn from walking depend on the intensity, or speed, of your walk. The average walking speed is about 3 miles per hour and according to the Mayo Clinic, the number of calories you’ll burn depends on your walking speed.

For a 180-pound person, a leisurely 30-minute walk at 2 mph yields a burn of 102 calories, but walk at a more moderate intensity (3.5 mph) in the same 30-minute walk and the calorie burn increases by 54% to 157 calories.

Why? It’s simple—the faster the pace, the greater your heart rate, and the more calories you can burn covering the same distance. The sources that suggest you can average a weight loss of a pound a week from walking typically assume you walk at the pace necessary to cover the estimated 5-mile distance.

If you deviate from either of the above conditions, your results may differ.

But even if you reach 10,000 steps, all of that effort can almost entirely be irrelevant if you aren’t careful—weight loss from walking largely assumes your caloric intake stays stable.

You Can’t Walk Away From Your Diet

There’s no doubt that walking leads to more calories burned throughout the day. However, without understanding your net caloric balance, walking 10,000 steps, 15,000 steps, or even 20,000 steps a day might not be enough to cause any meaningful fat loss or improvements in body composition.

To achieve fat loss, you need to burn more calories than you get from your food. That’s called a caloric deficit.

For example, let’s say that you need 1,800 calories a day to maintain your current body weight, but you have a daily caloric intake of 2,300. Assuming your 10,000 steps equal 500 calories burned (which, as shown above, is far from guaranteed), you’d only be bringing yourself to a net caloric balance of zero, meaning the 10,000 steps you are taking are only helping you maintain your current weight, not lose the weight.

To better explain, let’s look at two examples.

Example 1: No Fat Loss with Caloric Balance

For our 180-pound person, they burn 1,800 calories naturally (a.k.a. their metabolism) throughout the day. Add 500 calories from the 10,000 steps walked, and we are now at 2,300 total calories burned.

Calories Naturally Burned (1,800) + Calories Burned from 10,000 steps (500) = 2,300 Total Calories Burned (TCB)

Now imagine that person has a caloric intake (food consumed) of 2,300.

2,300 (Total Calories Burned) – 2,300 (Caloric Intake) = 0 (Caloric Balance)

Caloric Balance means no weight change (and no fat loss).

Example 2: Fat Loss with Caloric Deficit

Now, imagine if you kept careful watch of your diet and kept your caloric intake at 1,800 a day.

2,300 (Total Calories Burned) – 1,800 (Caloric Intake) = 500 (Caloric Deficit)

With a caloric deficit by walking 10,000 steps and eating less, that individual can now burn fat.

If you kept that up for 7 days, theoretically, you could expect a weight loss of a pound of fat in a week, but there would be no way to know if you can expect results like this without getting an estimate of your Total Daily Energy Expenditure (TDEE) and Basal Metabolic Rate (BMR).

You can read up on how to learn what your BMR is and how to use it to get yourself into a caloric balance.

Every Journey Begins With A First Step – Make It Count!

There’s no question that there are enormous health benefits to increasing your activity level through moderate exercises like walking, even if they don’t lead to weight loss. A 2010 study has shown that walking more has many positive health benefits, including improved cardiovascular health, cholesterol level, fitness ability, and many other variables that contribute towards healthy living.

Researchers found that walking every day for 30 minutes can lower the risk of developing high blood pressure, heart disease, high cholesterol, and diabetes.

It’s safe to say that almost everyone reading this article would likely benefit from increasing physical activity and adopting a healthy habit like a daily brisk walk. It is a great way to reach the recommended 150 minutes of moderate intensity aerobic exercise per week.

But if weight loss is your mission, you must understand how weight loss occurs so you can set goals to help you achieve it, and that includes putting goals like walking 10,000 steps a day into context.

Weight loss occurs when you’re in a caloric deficit. If your calories in/out are in balance, you can’t expect much change. You’ve got to get out of balance for change to happen, and the easiest way to do that is by increasing physical activity and decreasing your caloric intake.

Setting and achieving a daily goal like 10,000 steps can be a great way to increase your activity level, create a healthy lifestyle, and improve your overall health. You can add walking as a warm-up before a strength training workout, or it can be a workout by itself.

But before you set any fitness goal like walking 10,000 steps, take a minute to understand what you’re embarking on.

Remember the old Chinese proverb, “A journey of a thousand miles begins with a single step.” Make sure each step, from the first to the 10,000th to the 100,000th, has a purpose”.

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