How to Use Our Body Type Calculator
To determine your body type, you’ll need a flexible measuring tape and a few basic body measurements. For the most accurate results, take measurements on bare skin and ensure the tape is snug but not compressing the skin.
Gender: Select Male or Female. This helps tailor the interpretation of your results, as body composition and bone structure can differ between sexes.
Height: Enter your current height. You can use feet and inches (ft/in) or centimeters (cm).
Weight: Input your current body weight in either pounds (lb) or kilograms (kg).
Wrist Circumference: Measure the circumference of your wrist at its narrowest point, usually just above the wrist bone (on the side of your little finger). This measurement is a key indicator of your bone frame size.
Ankle Circumference: Measure the circumference of your ankle at its narrowest point, typically just above the ankle bone. Like the wrist measurement, this helps assess your overall frame size.
Understanding Your Results
The concept of body types, or somatotypes, was developed in the 1940s by psychologist William Sheldon. He proposed that we all fall somewhere on a spectrum of three primary body types. While it’s important to remember that most people are a combination of types, identifying your dominant somatotype provides valuable insights into your body’s natural tendencies.
Your result will classify you as a dominant Ectomorph, Mesomorph, or Endomorph.
Detailed Breakdown of the Three Body Types
Frequently Asked Questions
Can I be a combination of two body types?
Absolutely. In fact, most people are. The three somatotypes represent pure forms at the ends of a spectrum. It’s very common to be a blend, such as an Ecto-Mesomorph (lean and muscular) or a Meso-Endomorph (strong but with a tendency to gain fat). Think of your result as identifying your dominant tendency, which gives you the best starting point for your fitness plan.
Can my body type change over time?
Your underlying skeletal structure and genetic predisposition (your somatotype) do not change. An ectomorph will always have a smaller bone frame. However, your actual body composition and appearance (your phenotype) can change dramatically with consistent diet and exercise. For example, an ectomorph can build significant muscle and no longer look “skinny,” and an endomorph can lose a great deal of fat and become lean and defined. You are not trapped by your body type; it’s simply a guide to working with your body’s natural tendencies, not against them.
What is the difference between body type and body shape?
This is a key distinction.
Body Type (Somatotype) refers to your body’s composition tendencies—how easily you gain muscle or store fat. It’s about your metabolism and frame size (Ectomorph, Mesomorph, Endomorph).
Body Shape refers to your silhouette or outward appearance, largely determined by your skeletal structure and where you tend to store fat. Examples include “apple,” “pear,” “hourglass,” or “ruler.”
Your body type influences your body shape, but they are not the same thing. For instance, two endomorphs could have different body shapes; one might be an “apple” (storing fat around the midsection) and the other a “pear” (storing fat in the hips and thighs).
How accurate is the somatotype model?
The somatotype model is a simplified framework and should not be treated as a rigid scientific diagnosis. It’s a useful tool for understanding general tendencies and creating a personalized starting point for your fitness journey. Its limitations are that it doesn’t account for individual hormonal differences, lifestyle factors, or specific metabolic conditions. Use the results as a guide, but always pay attention to how your own body responds to different foods and training styles.
As an ectomorph, what can I do if I really struggle to gain weight?
This is a common challenge for “hardgainers.” The key is a consistent calorie surplus.
Eat More, Frequently: You need to consume more calories than your fast metabolism burns. Aim for a 300-500 calorie surplus per day. Don’t skip meals.
Prioritize Carbs and Protein: Carbs provide the energy for intense workouts, and protein builds the muscle.
Use Liquid Calories: It can be hard to eat enough solid food. Mass gainer shakes, smoothies with nut butter and oats, and milk can help you hit your calorie goals.
Lift Heavy: Focus on progressive overload with compound exercises. You must give your muscles a powerful reason to grow.
Limit Cardio: Excessive cardio will only burn the calories you need for growth. Stick to low-intensity sessions a couple of times a week.
As an endomorph, is a low-carb diet like keto the only way to lose weight?
No, it’s not the only way, but it is often an effective strategy for endomorphs. Endomorphs tend to have a degree of insulin resistance, meaning their bodies are less efficient at handling carbohydrates and more likely to store them as fat. A lower-carb diet can help manage blood sugar levels and make it easier to tap into fat stores for energy. However, you can also succeed with a more balanced approach that focuses on timing your carbohydrate intake around your workouts and choosing high-fiber, complex carbs (like vegetables, legumes, and small portions of whole grains) over refined ones. The most important factor is maintaining a consistent calorie deficit.
I’m a mesomorph. Does that mean I don’t have to work as hard?
While mesomorphs have a genetic advantage in building muscle and staying lean, this advantage only manifests with consistent effort. A mesomorph who lives a sedentary lifestyle and eats a poor diet will not look athletic. Their potential is higher, but it still needs to be unlocked through proper training and nutrition. In a way, they have the most versatile foundation, but they still need to build the house.
Does my body type affect my health risks?
There can be correlations. For example, endomorphic body types, with their tendency to store fat (especially visceral fat around the abdomen), can be at a higher risk for metabolic conditions like type 2 diabetes and heart disease. Ectomorphs, on the other hand, might face challenges with being underweight or having low bone density if not managed properly. Regardless of your type, focusing on building a healthy body composition—adequate muscle mass and a healthy body fat percentage—is the best way to mitigate health risks.
Concrete Example: How to Apply The Results
Let’s say a user gets an Endomorph result.
Initial Thought: “Oh no, I’m destined to be overweight.”
Correct Interpretation & Action Plan: “Okay, my body is efficient at storing energy. I need to be mindful of this to achieve my goals.”
Nutrition: “I’ll start by reducing refined carbs like bread, pasta, and sugar. I’ll replace them with more vegetables and lean protein. My TDEE calculator gave me a maintenance of 2200 calories, so I’ll aim for 1800 calories for fat loss, with a macro split around 40% protein, 35% fat, and 25% carbs.”
Training: “I’ll hit the gym 4 times a week. I’ll focus on full-body workouts with shorter rest periods to keep my heart rate up. I’ll also add three 20-minute HIIT sessions on the elliptical on non-lifting days to maximize calorie burn and improve my insulin sensitivity.” This approach works with the endomorphic tendency rather than fighting a losing battle with an ectomorph’s diet plan.
Where did the wrist and ankle measurements come from?
These measurements are used as a simple, non-invasive way to estimate frame size. People with smaller circumferences (ectomorphs) generally have thinner bones, while those with larger circumferences (endomorphs) have thicker bones. A mesomorph falls in the middle. While not a perfect science, it provides a better assessment of your underlying structure than just height and weight alone.
Now that you’ve identified your dominant body type, the next step is to calculate your specific daily calorie needs. Use our TDEE Calculator to find your maintenance calories. From there, you can dial in your diet even further by figuring out your ideal protein, carb, and fat intake with our Macro Calculator.
