Following annual health screening among IPH (Institute for Public Health) staff since 2014, the result showed an alarming finding; there was an increase in body weight and body fat from 2014 to 2016. Based on the latest screening done in September 2016, about 4 out of 5 staff have excessive body fat even though some of them have normal BMI. Diet intervention and physical activity are two ways that can reduce body fat mass (BFM) as well as body weight (CPG Management of Obesity 2004, Health Promotion Board-CPG, 2016). Therefore, this study will be conducted as an intensive intervention program namely My Body Fat Reduction (MyFBR). This program aims to create an effective intervention package to reduce body fat and body weight that can be implemented to government staff in achieving a target of 3.0kg fat reduction and at least 3.0kg weight reduction (Jeanette R.C., 2012).