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Calculate your body type (ectomorph, mesomorph, or endomorph) based on your measurements. Get personalized diet and workout recommendations tailored to your unique body composition.
How to measure: Use a measuring tape. Measure wrist at the smallest point, ankle above the ankle bone, shoulder width across, waist at belly button, hip at widest point.
Measure at the smallest point
Measure above ankle bone
Measure across shoulders
Measure at belly button level
Measure at widest point of hips
This calculator provides general body type classification based on anthropometric measurements. Results are for educational and informational purposes only and should not replace professional medical advice. Consult with certified fitness professionals, registered dietitians, or healthcare providers before starting any diet or exercise program. Individual results may vary based on genetics, health conditions, and lifestyle factors.
Body types, or somatotypes, were introduced by psychologist William H. Sheldon in the 1940s. The theory classifies human bodies into three main categories based on skeletal frame, muscle mass distribution, and fat storage patterns. While modern exercise science recognizes that genetics, hormones, and lifestyle play more significant roles than somatotype alone, this framework remains useful for tailoring general fitness and nutrition approaches.
Lean, slender build with narrow shoulders and hips. Fast metabolism, difficulty gaining weight. Think marathon runners.
Athletic, muscular build with broad shoulders and narrow waist. Gains muscle easily. Think gymnasts and bodybuilders.
Curvy, solid build with wider hips. Slower metabolism, stores fat easily. Think powerlifters and sumo wrestlers.
Understanding your body type helps you tailor your diet and training for better results. However, remember that most people are a combination of two types, and your body composition can change significantly with proper nutrition and exercise.
While somatotype theory provides a useful framework for understanding body composition tendencies, modern research shows that genetics, hormones, nutrition, training history, and lifestyle factors have more significant impacts on body composition than somatotype classification alone.
Use this calculator as a starting point for personalizing your fitness approach, but remember that body composition is highly adaptable through consistent training and proper nutrition, regardless of your starting somatotype.
| Feature | Ectomorph | Mesomorph | Endomorph |
|---|---|---|---|
| Build | Lean, slender | Athletic, muscular | Curvy, solid |
| Metabolism | Fast | Moderate | Slow |
| Muscle Gain | Difficult | Easy | Moderate |
| Fat Storage | Low | Moderate | High |
| Best Diet | High calorie, high carb | Balanced macros | Lower carb, high protein |
| Best Training | Heavy weights, low cardio | Mix of strength & cardio | Strength + regular cardio |
The 3 main body types (somatotypes) are: Ectomorph (lean, slender, fast metabolism), Mesomorph (athletic, muscular, moderate metabolism), and Endomorph (curvy, solid, slower metabolism). Most people are a combination of two types.
You cannot change your genetic body type, but you can significantly change your body composition through diet and exercise. An ectomorph can build muscle, and an endomorph can lose fat and become lean. Your bone structure stays the same, but muscle and fat distribution can change.
Measure your wrist, ankle, shoulder, waist, and hip circumferences along with height and weight. Calculate BMI and waist-to-hip ratio. Ectomorphs have small wrists (<16cm for men, <14cm for women), mesomorphs have medium frames, and endomorphs have larger frames.
Ectomorphs should eat in a calorie surplus (300-500 calories above TDEE) with high carbs (50-60%), moderate protein (25-30%), and healthy fats (20-25%). Eat 5-6 meals daily. Focus on calorie-dense foods like nuts, nut butter, rice, pasta, and lean proteins.
Ectomorphs: Focus on heavy compound lifts, minimal cardio, 3-4 days/week. Mesomorphs: Mix of strength and cardio, 4-5 days/week. Endomorphs: Strength training + regular cardio/HIIT, 5-6 days/week. All types benefit from progressive overload.
Calculate your Body Mass Index
Estimate your body fat percentage
Calculate daily calorie needs
Calculate protein, carbs, and fats
Find your ideal body weight
Calculate your muscle mass
Our calculator methodology is informed by evidence-based research from leading health organizations:
Professional strength training and conditioning research
Visit NSCA âWe use 5+ body measurements (wrist, ankle, shoulder, waist, hip) for accurate results, not just height and weight.
Get specific diet and workout plans tailored to your exact body type, not generic advice.
We identify combination types (ecto-meso, meso-endo) that most calculators miss.
Also calculates BMI, waist-to-hip ratio, and frame size for complete body analysis.
See real-world examples of each body type to better understand your classification.
Fully responsive design works perfectly on all devices - phone, tablet, or desktop.