Body Type Calculator
Discover your body type using simple measurements you can take at home. Find out if you’re an Ectomorph, Mesomorph, Endomorph, or a combination.
Step 1: Basic Information
Step 2: Height & Weight
Measure your height without shoes and weight with minimal clothing for best results.
Step 3: Body Measurements
Step 4: Final Measurements
Your Body Type Results
Recommendations For Your Body Type
Body Types and Physical Training
Body types, or somatotypes, offer a framework for understanding how your physique naturally responds to diet and exercise. While no one perfectly fits into a single category, knowing your dominant traits can help you optimize your approach to fitness.
Your body type provides a starting point, not a limitation. Genetics offer tendencies, but your habits and consistency determine your results.
The Three Somatotypes
Endomorph
- Naturally higher body fat percentage
- Tendency to store fat more easily
- Often has a wider bone structure
- May have a slower metabolism
- Usually gains both muscle and fat readily
Training focus: Higher volume cardio, moderate-to-high rep resistance training, and shorter rest periods typically work well.
Mesomorph
- Athletic build with well-defined muscles
- Moderate metabolism and responsive to training
- Gains muscle relatively easily
- Often has broader shoulders and a narrow waist
- Tends to gain and lose weight moderately
Training focus: Responds well to various training styles, typically thrives with moderate rep ranges and balanced training approaches.
Ectomorph
- Naturally lean, often with low body fat
- Typically has a faster metabolism
- May find it difficult to gain weight or muscle
- Often has longer limbs relative to torso
- Usually has a smaller bone structure
Training focus: Benefits from heavier weights with lower rep ranges, longer rest periods, and prioritizing strength training over excessive cardio.
Training Approaches
| Aspect | Endomorph | Mesomorph | Ectomorph |
|---|---|---|---|
| Weight Training | Higher reps (12-15), moderate weight, full-body focus | Moderate reps (8-12), challenging weights, split routines | Lower reps (4-8), heavier weights, compound movements |
| Cardio | 30-45 minutes, 4-5x weekly, HIIT focus | 20-30 minutes, 2-3x weekly, mixed methods | 10-20 minutes, 1-2x weekly, primarily for health |
| Rest Periods | Shorter (30-60 seconds) | Moderate (60-90 seconds) | Longer (2-3 minutes) |
| Weekly Volume | Moderate to high volume, more frequent sessions | Moderate volume, balanced frequency | Lower volume with higher intensity, more recovery |
| Best Activities | Circuit training, HIIT, metabolic resistance training | Traditional bodybuilding, CrossFit, team sports | Heavy strength training, sprinting, martial arts |
Nutrition Strategies
| Aspect | Endomorph | Mesomorph | Ectomorph |
|---|---|---|---|
| Caloric Intake | Lower end of maintenance range for fat loss | Around maintenance with adjustments for goals | Higher than maintenance for muscle gain |
| Macronutrient Focus | Higher protein, moderate fat, lower carbs | Balanced protein, carbs, and fats | Higher carbs, moderate protein, moderate fat |
| Meal Frequency | 3-4 structured meals, limited snacking | 3-5 meals, flexible structure | 5-6 meals, frequent eating opportunities |
| Carb Timing | Primarily around workouts | Moderate throughout day, higher around workouts | Consistent throughout day, emphasis on total intake |
| Food Focus | High-protein, fiber-rich, nutrient-dense foods | Balance of all food groups, focus on quality | Calorie-dense foods, starchy carbs, quality proteins |
Mixed Body Types
Most people aren’t purely one body type. The calculator gives you percentages that show your unique blend. Here’s how to approach common combinations:
Endo-Mesomorph
You build muscle easily but also tend to accumulate body fat. Focus on a moderate-carb approach, regular strength training, and consistent cardio for best results.
Meso-Ectomorph
You have good muscle definition and stay relatively lean. Emphasize strength training with moderate volume and ensure adequate calories to support muscle growth.
Ecto-Endomorph
You may have a thin upper body but carry more fat in the lower body. Focus on a balanced approach with resistance training, moderate cardio, and consistent protein intake.
Facts vs. Myths
Fact: Body types exist on a spectrum
Most people display characteristics of multiple body types, which is why the Heath-Carter method uses a 3-number rating system.
Myth: Your body type cannot change
While your genetic tendencies remain, your body composition can change dramatically through consistent training and nutrition.
Fact: Different body types may respond differently to the same program
Research shows varying responses to identical training protocols based on somatotype, supporting customized approaches.
Myth: Certain body types can’t achieve specific goals
Endomorphs can get lean, ectomorphs can build significant muscle, and all types can improve strength and conditioning with proper approaches.
Fact: Metabolic differences exist between body types
Studies show variations in resting metabolic rate, nutrient partitioning, and hormonal responses among different somatotypes.
Myth: Body type determines what exercises you should do
All body types benefit from fundamental movements. Differences lie in volume, intensity, and frequency, not exercise selection.
Core Principles
Progressive Overload
Regardless of body type, gradually increasing training demands over time is essential for continued progress.
Nutritional Consistency
Day-to-day consistency with nutrition has a greater impact than periodic perfection followed by significant deviation.
Adequate Protein
All body types benefit from sufficient protein intake (1.6-2.2g per kg of body weight) for muscle maintenance and growth.
Recovery Management
Balancing training stress with appropriate recovery through sleep, nutrition, and stress management benefits all somatotypes.
Patience and Consistency
Long-term adherence to fundamentals trumps short-term extreme approaches for sustainable results across all body types.
Applying Your Results
Now that you know your body type breakdown, here’s how to apply this information:
- Assess your current approach. Does it align with what typically works for your dominant body type? If not, consider adjustments to training volume, intensity, frequency, and nutritional strategy.
- Implement changes gradually. Start with 1-2 modifications rather than overhauling everything at once. For example, adjust your carbohydrate timing or training volume first.
- Monitor your results. Keep track of how your body responds to these changes over 4-6 weeks. Measurements, photos, and performance metrics provide objective feedback.
- Refine your approach. Based on your results, make further adjustments. Remember that individual response varies—use your body type as a starting framework, not an absolute rule.
- Maintain perspective. Your body type is just one factor in your fitness journey. Consistency with fundamentals will drive the majority of your results regardless of somatotype.
Conclusion
Your body type provides insight into your natural tendencies and can help optimize your approach. However, no body type precludes you from achieving your fitness goals.
The most successful approach remains consistent application of fundamentals—progressive training, appropriate nutrition, adequate recovery, and patience—tailored to your individual response. Use your body type knowledge as a strategic advantage, not a limitation, as you work toward your fitness goals.