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Body Composition

Body Type Calculator

Answer 6 quick questions about your body characteristics to identify your somatotype — ectomorph, mesomorph, or endomorph — and get personalised training and nutrition recommendations.

Body Type Quiz

6 questions — instant somatotype result

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Your Somatotype

The somatotype framework (ectomorph/mesomorph/endomorph) provides useful starting-point guidance for nutrition and training. Most people are a blend of two types. Remember: your body type describes tendencies, not limits. Proper training and nutrition can produce great results regardless of somatotype.

Body Type Characteristics & Recommendations

TypeBuildMetabolismTraining FocusDiet Focus
EctomorphThin, leanFastHeavy compound lifts, limit cardioCaloric surplus, high carbs
MesomorphAthleticModerateAny style responds wellBalanced macros
EndomorphBroaderSlowResistance + cardio mixModerate deficit, higher protein

Understanding Your Somatotype for Better Results

Somatotype theory, developed by William Sheldon in the 1940s, classified body types on a spectrum of three extremes. While modern sports science views the rigid three-category model as oversimplified, the framework remains widely used as a practical communication tool. Knowing your dominant somatotype helps you set realistic expectations for fat loss speed, muscle gain rate, and overall body composition changes. Most people fall between two types — the quiz result shows your dominant lean.

Frequently Asked Questions

A mesomorph is characterised by a naturally athletic, medium-framed build. They tend to respond well to exercise — gaining muscle and losing fat more easily than other types. Most elite athletes lean toward a mesomorphic somatotype. Mesomorphs do well on balanced training combining resistance work and moderate cardio, with macros split roughly 30% protein, 40% carbs, 30% fat.
Somatotype tendencies are primarily genetic — bone structure, metabolic rate, and muscle fibre composition are largely inherited. However, the phenotypic expression (how your body actually looks) is strongly influenced by lifestyle, training, and nutrition. An ectomorph who trains and eats correctly can build a very muscular physique; an endomorph who diets correctly can achieve very low body fat. Genetics set tendencies, not outcomes.
Yes, absolutely. Endomorphs often have above-average strength potential and muscle-building ability. With a structured caloric deficit (250–500 kcal below maintenance), high protein intake (2.0–2.5g/kg), and consistent resistance training, endomorphs can achieve very low body fat percentages. The challenge is consistency — not possibility. Many competitive natural bodybuilders have an endomorphic base somatotype.
Somewhat. Mesomorphs tend to build muscle fastest due to naturally higher testosterone levels and more efficient satellite cell activation. Ectomorphs typically build muscle slowly and need a caloric surplus. Endomorphs build muscle well when fuelled correctly but must manage fat gain carefully. However, systematic progressive overload, adequate protein (1.8–2.2g/kg), and quality sleep matter far more than somatotype for long-term muscle gain.

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