Reading and Using InBody Scans
Focus Areas by Challenge Category
Shredder (PBF)
Watch your Percent Body Fat (PBF). The goal is to bring this number down while keeping Skeletal Muscle Mass steady.Dropper (Weight)
Focus on decreasing overall Weight. A steady drop means your nutrition and training are aligned for weight loss.Builder (SMM)
Keep an eye on Skeletal Muscle Mass (SMM). Aim for this number to increase while body fat stays stable.
Off to the right, you’ll also see your Basal Metabolic Rate (BMR). This number is the calories your body burns at rest each day — your starting point for calculating daily intake. Adjust up or down depending on whether you’re aiming to cut, maintain, or build.
Other Metrics That Matter
Segmental Lean Analysis
Shows muscle balance across left vs. right side and upper vs. lower body. This helps identify imbalances — for example, if your left leg is underdeveloped compared to your right, you may want to add single-leg work.Visceral Fat Level
Tracks fat around your organs. Lowering this improves long-term health and reduces risk factors beyond just appearance.
Inside the In-Body App
Dashboard Tab → Goals Section
Scroll down to “Set New Body Composition Goal.” When you update your goal, the app automatically suggests macro breakdowns (protein, carbs, fat) to support your training.Detail Tab → CID Body Types
CID stands for C (Cautious), I (Ideal), D (Dynamic) — categories based on your balance of muscle and fat:
C: Higher fat, lower muscle → focus on consistency to move into I.
I (Ideal): Balanced, but can be further optimized (more muscle, stable fat).
D (Dynamic): High muscle, low fat → still need to maintain enough body fat, since fat plays a role in hormones, energy, and overall health.
Key takeaway: Use PBF, Weight, or SMM as your main dial depending on your path. Pair this with awareness of BMR, imbalances, and visceral fat to fine-tune your goals. The app does the tracking — you just need to stay consistent with training and nutrition.
