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About This Calculator
The three primary somatotypes — ectomorph, mesomorph, and endomorph — describe general tendencies in body structure, metabolism, and fat storage. This calculator analyzes your measurements and physical characteristics to determine which body type or blend best describes your build. Understanding your somatotype can help guide training approaches and nutritional strategies that work with your natural physiology rather than against it.
Quick Tips
- 1 Most people are a blend of body types, not purely one category.
- 2 Your body type affects ideal training style more than diet alone.
- 3 Body type can shift over years with consistent training and nutrition.
Example Calculation
Wrist circumference 6.2", height 5'7", narrow shoulders, wider hips.
Body frame: Small | Somatotype: Endomorph-leaning | Ideal macro: 25/35/40 P/C/F
The Three Somatotypes
The somatotype system classifies body types into three categories: ectomorphs (lean and long), mesomorphs (muscular and medium), and endomorphs (wider and rounder). Most people are a blend of two types rather than a pure type. Understanding your dominant somatotype can help guide nutrition and training decisions.
Ectomorph Characteristics
Ectomorphs tend to have narrow shoulders, a small wrist circumference (under 6.5 inches for men), long limbs, and difficulty gaining weight. They typically have a fast metabolism and low body fat. Training focus should be on heavy compound lifts with lower volume and a calorie surplus for muscle gain.
Mesomorph Characteristics
Mesomorphs are naturally muscular with medium-sized bone structures, broad shoulders relative to hips, and a wrist circumference of 6.5-7.5 inches for men. They respond well to both strength training and cardio. Mesomorphs can gain muscle and lose fat relatively easily with consistent effort.
Endomorph Characteristics
Endomorphs tend to have wider hips, larger wrist circumferences (over 7.5 inches for men), and a tendency to store fat easily. They often have good strength potential and build muscle well but need to pay closer attention to diet. Higher protein intake and regular cardio alongside resistance training works best.
Frequently Asked Questions
You cannot change your skeletal structure and genetic tendencies, but you can dramatically change your body composition through diet and exercise. An endomorph can achieve a lean, muscular physique, and an ectomorph can build significant muscle mass. Body type is a starting point, not a destiny.
This calculator uses wrist circumference (indicating frame size) and shoulder-to-hip ratio to estimate your dominant somatotype. Wrist circumference is a reliable indicator of skeletal frame size because the wrist has very little fat or muscle to skew the measurement.
Yes, most people display characteristics of two or even all three somatotypes. It is common to be an ecto-mesomorph (lean and muscular) or an endo-mesomorph (muscular but gains fat easily). Pure somatotypes are relatively rare.
Your body type can inform your starting macro ratios. Ectomorphs often do well with higher carbs (55/25/20 carb/protein/fat). Mesomorphs thrive on balanced macros (40/30/30). Endomorphs may benefit from lower carbs (25/35/40). These are starting points — adjust based on results.