Body Type Calculator
Determine your body type (somatotype) based on body measurements, frame size, and metabolic characteristics. Get customized recommendations for diet, training, and macros optimized for your specific body type.
Measure around wrist just below hand
Measure from shoulder to shoulder across back
Measure at narrowest point, usually at belly button
Measure at widest point of hips/buttocks
What are the three main body types (somatotypes)?
Ectomorph: Naturally thin, narrow shoulders/hips, fast metabolism, struggles to gain weight/muscle. Characteristics: Long limbs, small joints, low body fat. Best for: Endurance sports, distance running. Mesomorph: Athletic build, broad shoulders, narrow waist, gains muscle easily, moderate metabolism. Characteristics: Medium frame, well-defined muscles, responds well to training. Best for: Strength sports, bodybuilding, sprinting. Endomorph: Larger build, wider hips, stores fat easily, slower metabolism. Characteristics: Rounder body, larger joints, gains muscle and fat easily. Best for: Power sports, strength training. Most people are combinations (ecto-meso, meso-endo).
How does body type affect weight loss and muscle gain?
Ectomorph (hard gainer): Needs calorie surplus +500-1,000, high carbs (50-60%), frequent meals, heavy compound lifts, minimal cardio. Can eat more without fat gain but struggles to build size. Mesomorph (genetic winner): Maintains easily, moderate calories, balanced macros (40/30/30), mix of strength and cardio. Responds best to training. Endomorph (easy gainer): Needs strict calorie control for fat loss, lower carbs (25-35%), higher protein, more cardio, consistent tracking. Gains muscle well but must manage fat. Key: Train for your type - don't follow generic plans.
Can I change my body type?
Partially - genetics set framework but lifestyle impacts expression. Cannot change: Bone structure, natural metabolism baseline, muscle insertion points, height. CAN change: Body composition (muscle vs fat ratio), fitness level, strength, metabolism (through muscle gain). Examples: Skinny ectomorph can build significant muscle (won't become mesomorph but improves aesthetics), Endomorph can get lean (still wider frame but low body fat). Focus on: Optimizing YOUR body type through proper training/nutrition rather than trying to become different type. Work with your genetics, not against them.
What body measurements indicate my body type?
Key measurements: Wrist circumference (frame size) - Small <6.5" (women) / <7" (men), Medium 6.5-7.5" / 7-8", Large >7.5" / >8". Shoulder-to-waist ratio: Ectomorph ~1.2:1, Mesomorph ~1.6:1, Endomorph ~1.3:1. Waist-to-hip ratio: Ectomorph 0.7-0.75, Mesomorph 0.75-0.8, Endomorph >0.8. Body fat set point: Ectomorph naturally <10% men / <20% women, Mesomorph 10-15% / 20-25%, Endomorph >15% / >25%. Also consider: How easily you gain/lose weight, muscle building speed, metabolic response to food.
What are the best diets and workouts for each body type?
Ectomorph diet: High calories (TDEE +500), high carbs (50-60%), moderate protein (25%), healthy fats (25%), 4-6 meals. Training: Heavy weights 3-4x/week, compound lifts, short workouts (45 min), minimal cardio, prioritize recovery. Mesomorph diet: Moderate calories (TDEE ±300), balanced macros (40C/30P/30F), 3-4 meals. Training: Mix of strength and hypertrophy, 4-5x/week, moderate cardio. Endomorph diet: Lower calories (TDEE -500), low-moderate carbs (30-40%), high protein (35%), 3-4 meals, track strictly. Training: Higher volume, circuit training, 4-6x cardio weekly, HIIT, focus on calorie burn.