Body Type Calculator
Determine somatotype from wrist and height measurements.
Enter Your Details
How This Body Type Calculator Works
This calculator uses established scientific formulas validated in peer-reviewed literature. All calculations run locally in your browser — no data is sent to any server.
Somatotype Characteristics
| Type | Frame | Traits | Training Focus |
|---|---|---|---|
| Ectomorph | Small | Lean, long limbs, fast metabolism | Heavy compounds, calorie surplus |
| Mesomorph | Medium | Athletic, gains muscle easily | Varied, responds to most training |
| Endomorph | Large | Wider frame, stores fat easily | Higher volume, moderate deficit |
Tailor nutrition to your type using TDEE, macros, and protein targets. Track progress with body fat and lean mass.
The Science Behind Somatotyping
The somatotype classification system was developed by psychologist William Sheldon in the 1940s. While his original claim that body type determines personality has been thoroughly debunked, the physical classification framework remains useful for tailoring exercise and nutrition approaches. Modern exercise science recognizes that most people are a blend of two types — a pure ectomorph, mesomorph, or endomorph is rare.
The wrist circumference method used in this calculator estimates bone frame size, which correlates with somatotype tendencies. Smaller wrists relative to height indicate an ectomorphic tendency (smaller frame, leaner build), while larger wrists suggest endomorphic tendency (wider frame, more mass). This is a proxy measurement — a full Heath-Carter somatotype assessment uses skinfold measurements, bone breadth, and muscle girth at multiple sites.
Training and Nutrition by Body Type
Ectomorphs typically have fast metabolisms and struggle to gain weight. They respond best to heavy compound lifts (track with One Rep Max) with lower volume, eating above their TDEE with high protein (2.0g/kg) and calorie surplus of 300-500 calories.
Mesomorphs gain muscle relatively easily and respond to varied training. They can handle higher volume and benefit from periodization between strength and hypertrophy phases. Balanced macros (30/40/30) work well, with calories set at TDEE for maintenance or slight surplus for growth.
Endomorphs tend to store fat more easily and benefit from higher training frequency. Prioritize activity volume, train in Zone 2-3 for fat oxidation, eat at a moderate deficit below TDEE, and use higher protein ratios (35-40% of calories) to preserve lean mass. Monitor body composition with the Body Fat Calculator.
Frequently Asked Questions
Explore More Tools
Explore more tools in our calculator collection.
Related Calculators
Get Your Free Health Numbers Guide
Understanding BMI, body fat, TDEE, macros, and how they connect. Subscribe for a free PDF guide plus weekly calculator tips.
No spam. Unsubscribe anytime.