Body Type Calculator
Determine your somatotype (ectomorph, mesomorph, or endomorph) and get personalized fitness and nutrition advice.
Answer each question honestly based on your natural tendencies (not your current fitness level).
1. My natural body frame is:
2. When I eat more calories than I burn, I tend to:
3. My muscle definition is naturally:
4. My metabolism feels:
5. When I start exercising, I typically:
Your Body Type Results
What are Somatotypes?
Somatotypes are a classification system developed by psychologist William Sheldon in the 1940s. The three main body types are ectomorph (lean and long), mesomorph (muscular and athletic), and endomorph (round and soft). Most people are a mix of two or all three types.
The Three Body Types
| Type | Characteristics | Challenges | Strengths |
|---|---|---|---|
| Ectomorph | Thin, long limbs, fast metabolism | Gaining muscle and weight | Stays lean easily, great for endurance |
| Mesomorph | Athletic, muscular, medium bones | Can gain fat if inactive | Builds muscle easily, responds well to training |
| Endomorph | Round, soft, stores fat easily | Losing fat, staying lean | Naturally strong, good for power sports |
Fitness Advice by Body Type
For Ectomorphs:
- Training: Focus on heavy compound lifts (squats, deadlifts, bench press). Limit cardio to 2-3 short sessions per week.
- Nutrition: Eat in a caloric surplus (300-500 calories above maintenance). Prioritize protein (1g per lb of body weight) and complex carbs.
- Goal: Build muscle mass through progressive overload.
For Mesomorphs:
- Training: Mix of strength training and cardio works well. You respond to most training styles.
- Nutrition: Balanced macros work best. Moderate carbs, high protein, healthy fats.
- Goal: Maintain muscle while staying lean. You have the most flexibility.
For Endomorphs:
- Training: Combine strength training with regular cardio (3-5 sessions per week). HIIT is particularly effective.
- Nutrition: Slight caloric deficit for fat loss. Lower carb, higher protein and healthy fats.
- Goal: Reduce body fat while preserving muscle mass.
Can You Change Your Body Type?
While your bone structure and natural tendencies are largely genetic, you can significantly change your body composition through diet and exercise. An ectomorph can build muscle, an endomorph can lose fat, and anyone can improve their fitness level. The key is consistency and working WITH your body type, not against it.
References
- Sheldon, W.H. "Varieties of Human Physique." 1940.
- American Council on Exercise (ACE). "Body Composition." 2026.