Training for Your Body Type: Ectomorph, Mesomorph, Endomorph Guide
Discover your somatotype and get tailored training and nutrition recommendations for your body type.
The somatotype system classifies bodies into three categories: ectomorphs (naturally lean, long limbs), mesomorphs (naturally muscular, athletic build), and endomorphs (wider frame, stores fat easily). While most people are a blend, knowing your dominant type helps tailor nutrition and training.
Our Body Type Calculator uses wrist circumference and height to determine your body frame and likely somatotype.
Training by Type
Ectomorphs should focus on heavy compound lifts (track with the One Rep Max Calculator), eat above their TDEE, and prioritize high protein intake.
Mesomorphs respond well to varied training — both strength and cardio. Use the Target Heart Rate Calculator for cardio sessions and balanced macros for nutrition.
Endomorphs benefit from higher activity levels (monitor with the Calories Burned Calculator), slight calorie deficit via the Calorie Calculator, and higher protein ratios to preserve lean body mass.
Remember that somatotype is a tendency, not a destiny. Track your body fat and BMI regularly to measure actual progress.
Try the Calculator
Put these concepts into practice with our free Body Type Calculator. No signup required.