The dairy intake is associated with body composition; however, its effect is controversial and remains unknown in relation to exercise interventions as Zumba Fitness®. Thus, we analyzed the body composition and its relation to dairy intake in sedentary employees who participated in a healthy program based on nutrition education and Zumba Fitness®. Sixty-nine sedentary employees (age=38.41±7.45-yr, 81.16% women) participated in a healthy program (16-weeks) based on nutrition education (2 sessions, 1st and 10th week) and Zumba Fitness® (ZF) exercise programs [2 interventions: a) ZF, 1h of ZF/3day/week; b) ZF+BW, 1h of ZF/3day/week plus 20min of bodyweight training]. Body composition (body weight, height, BMI, waist-hip index, ∑6-skinfolds, fat mass and muscle mass), blood pressure and dairy intake (milk, yogurt and cheese) were assessed at baseline and after interventions. Participants were categorized into normal weight (NW, BMI=18.5-24.9Kg/m2) and excess weight (EW, BMI≥25Kg/m2). Dairy intake and changes in BMI (ΔBMI=BMI after intervention-BMI at baseline) were divided into tertiles (T). Only muscle mass (Kg) differed between ZF and ZF+BW (baseline and 16-weeks). Anthropometric indicators of adiposity were lower in NW than EW group (baseline). The ∑6-skinfolds and fat-mass decreased, while muscle mass increased in ZF and ZF+BW, and in NW and EW groups (16-weeks). The most consumed dairy was milk (baseline). Participants of T1 of cheese intake (baseline) had a higher reduction in BMI (0.42±0.56 vs 0.62±1.42Kg/m2) and in ∑6-skinfolds (40.23±13.13 vs 23.51±10.84mm) than individuals in T3 (16-weeks). Employees who presented higher weight loss (T3, BMI decrease>0.50Kg/m2) consumed lower cheese than the weight gain group (T1, BMI increase≥0.33Kg/m2) (baseline). Healthy programs based on nutrition education and Zumba Fitness® improve body composition both in EW and NW sedentary employees. ZF is as effective as ZF+BW. A lower cheese intake, at baseline, but not milk or yogurt, was related to a weight loss.