Body Type Calculator (Somatotype)

Use the Body Type Calculator

Enter height, weight, and a few simple circumferences to estimate ectomorph, mesomorph, and endomorph tendencies. The body type calculator gives plain‑English tips you can act on.

Enter your measurements

How to Use Body Type Calculator (Somatotype)

1. Step 1: Choose units

   Pick metric or imperial so the inputs match your tape measure.

2. Step 2: Enter height and weight

   Add your height and weight. This enables BMI and baseline scoring.

3. Step 3: Add circumferences

   Enter wrist, waist, hip, and shoulder measurements for a more precise estimate.

4. Step 4: Set training days

   Optionally add weekly strength‑training days to reflect muscularity.

5. Step 5: Calculate & review

   Tap Calculate to view ectomorph, mesomorph, and endomorph tendencies with tips.

Key Features

• Somatotype estimate
• Mobile‑friendly inputs
• Actionable training tips
• Nutrition guidance
• Metric & imperial units

Understanding Results

Formula

This tool estimates somatotype tendencies—ectomorph, mesomorph, and endomorph—from practical measurements. It blends: body mass index (BMI), waist‑to‑height ratio (WHtR), wrist‑to‑height ratio (a frame proxy), shoulder‑to‑hip ratio (a breadth proxy), and your reported strength‑training days. Scores are scaled to a 1–7 range for each tendency and normalized to show easy‑to‑read percentages.

• BMI = weight (kg) ÷ height (m)². Lower values push toward ectomorphy; higher toward endomorphy.
• WHtR = waist ÷ height. Values ≥0.5 generally indicate higher central adiposity, nudging endomorphy.
• Wrist/height ≈ frame size. Smaller ratios suggest a slighter frame (ectomorphic tendency).
• Shoulder/hip reflects breadth distribution. Higher values suggest more mesomorphic proportion.

The scoring is a practical approximation—not the full anthropometric Heath‑Carter method—and is intended for education and planning, not diagnosis.

Reference Ranges & Interpretation

Typical adult BMI “healthy” range is about 18.5–24.9 (World Health Organization). A waist‑to‑height ratio below roughly 0.5 is commonly cited as a general adult target (Ashwell). Within the calculator, lower BMI and WHtR, along with a smaller frame, increase ectomorphic scoring; broader shoulders and moderate BMI elevate mesomorphic scoring; and higher WHtR/BMI or larger frame elevate endomorphic scoring. If two scores are close, you’ll see a mixed type (e.g., “Ectomorph–Mesomorph mix”).

Training templates by somatotype

Ectomorph-leaning: focus on progressive strength and a small calorie surplus. Mesomorph-leaning: balanced strength and conditioning. Endomorph-leaning: steady steps, protein‑forward meals, and consistent sleep.

Somatotype and practical goals

Treat your result as a planning cue, not a label. Align training and nutrition with what you value—performance, physique, or general health—and adjust based on how your body responds over a few weeks.

Body type calculator tips

If you lean ectomorphic, emphasize progressive strength work and a small calorie surplus. Mesomorphic mixes often respond to balanced training. Endomorphic signals benefit from steady activity, protein‑forward meals, and consistent sleep.

Assumptions & Limitations

Somatotype is a continuum, not a medical diagnosis. The full Heath‑Carter assessment uses specialized skinfolds and bone breadths; our tool intentionally avoids those to stay simple and mobile‑friendly. Bodybuilders, power athletes, and people with atypical fat distribution may see less‑typical outputs. Use results to guide training and nutrition discussions—not as medical advice.

Complete Guide: Body Type Calculator (Somatotype)

Use our body type calculator to identify ectomorph, mesomorph, or endomorph tendencies. Get practical training and nutrition guidance for your somatotype.

This guide explains what somatotype means in practice, how to take accurate measurements on mobile, and how to use your results to plan training and nutrition without getting lost in jargon.

What is somatotype?

“Somatotype” describes body type tendencies along three dimensions: ectomorph (leaner build), mesomorph (more muscular build), and endomorph (higher fat storage tendency). Most people live somewhere in between, with traits of two—or even all three—dimensions. It is a continuum, not a label for life.

Historically, the Heath–Carter method assessed somatotype with skinfolds, girths, and bone breadths. That is excellent for research, but it is not very practical at home. Our approach uses height, weight, and four circumferences (wrist, waist, hip, shoulder) to provide an accessible estimate that still captures the big picture: frame size, fat distribution, and proportion.

Why does it matter? Because understanding your tendencies helps you set realistic expectations and choose training and nutrition strategies that feel natural, not forced. A slight ectomorph may thrive on progressive overload and a modest calorie surplus, while an endomorphic tendency may benefit from higher protein and consistent activity with a small, sustainable deficit.

Importantly, somatotype is not a value judgment. You can build muscle, improve cardiovascular fitness, and change body composition from any starting point. Knowing your default tendencies simply helps you pick an efficient route: exercises you recover from, foods you enjoy and can consistently eat, and a schedule that works for your life.

Measurement checklist: quick accuracy tips

• Measure at the same time of day (morning works well).
• Use a flexible tape at the wrist, waist (midpoint), hip (widest), and shoulder (acromion to acromion).
• Stand tall, exhale gently, and avoid tensing—consistency beats perfection.

Quick recap: using your body type

Use your body type calculator result as a starting point: pair progressive strength work with daily movement, bias protein at meals, and watch waist and performance over time. Small, repeatable habits beat drastic overhauls.

How this calculator works

The calculator blends five accessible signals:

• BMI from height and weight. Lower supports ectomorphic scoring; higher nudges endomorphic scoring. If you want to cross-check BMI directly, try our Adult BMI Calculator.
• Waist‑to‑Height Ratio (WHtR), a simple central adiposity indicator. Lower values lean ectomorphic; higher values lean endomorphic. You can also explore body roundness with our Body Roundness Index Calculator.
• Wrist/Height as a frame proxy. A smaller ratio hints at a slighter frame (ectomorphic tendency).
• Shoulder/Hip as a breadth proxy. A higher ratio suggests proportionally broader shoulders (mesomorphic tendency).
• Training days per week give a small boost to mesomorphy because resistance training adds or maintains muscle.

Behind the scenes, each signal adjusts a 1–7 score for the three tendencies. We then normalize those scores into easy percentages and highlight your predominant or mixed type. Mixed outputs—like “Ectomorph–Mesomorph mix”—are common and normal.

Because we combine multiple signals, the calculator is less sensitive to one measurement error. If you are unsure about a specific measurement (for example, shoulder), still enter height, weight, wrist, and waist; you will get a reliable baseline that you can refine later. Over time, tracking the same inputs in the same way (same tape, same time of day) is more valuable than aiming for perfect measurements once.

Measurement guide (mobile‑friendly)

You only need a soft tape measure and a scale. If you do not have a shoulder tape, you can use chest circumference across the widest point as a practical alternative.

• Height: Stand tall without shoes; measure in centimeters or feet/inches.
• Weight: Weigh at a consistent time (e.g., morning after restroom, before breakfast).
• Wrist: Measure at the narrowest point, just distal to the wrist bone.
• Waist: Measure midway between the lowest rib and the top of the hip bone, after a relaxed exhale.
• Hip: Measure at the widest part of the buttocks.
• Shoulder: Wrap the tape around the shoulders at their fullest circumference.

Accuracy tips: keep the tape horizontal, avoid compressing soft tissue, and take two readings. If the two numbers differ by more than ~0.5 cm (0.25 in), take a third and use the average.

Unit choice is personal. If you think in pounds and inches, use imperial. If you think in kilograms and centimeters, use metric. Our calculator handles conversions behind the scenes and displays unified results. Consistency matters more than which unit you pick.

Interpreting your score

You will see a predominant type (for example, “Mesomorph tendency”) or a mixed type (for example, “Ectomorph–Mesomorph mix”) with percentage bars. These percentages show how your measurements influence each dimension; they are not medical classifications.

Ectomorph often means a lighter frame, narrower joints, and lower adiposity. Training tends to emphasize progressive overload, compound lifts, and consistent caloric intake—especially protein and total calories to support growth.

Mesomorph generally indicates a naturally muscular build or a high training response. You can usually tolerate a mix of strength and conditioning, but recovery (sleep, deloads) still matters. Diet can toggle between small surplus or maintenance depending on goals.

Endomorph implies a tendency to store more fat, often around the waist. Emphasize protein, fiber, daily movement, and strength training to preserve muscle while managing a small, sustainable deficit. Our Calorie Calculator and BMR Calculator can help you set realistic targets.

What if two bars contradict each other—say, a high mesomorph bar and a high endomorph bar? That likely means you have good shoulder breadth and muscle but also carry more central fat. The plan is straightforward: keep the strength stimulus, bring calories and fiber into a sustainable range, and nudge steps upward. As waist‑to‑height improves, the endomorph bar will drop without sacrificing the meso advantage.

Using the body type calculator results

Treat your somatotype result as a starting point. Keep what matches your experience and adjust what does not. The body type calculator highlights tendencies— frame, proportions, and fat distribution—that help you choose training and meals you can repeat. The sections below give templates you can personalize.

Quick recap: training priorities by type

Ectomorphs usually thrive on progressive overload and slightly higher calories; mesomorphs respond well to balanced volume with steady progression; endomorphic tendencies benefit from consistent activity, higher protein, and manageable session lengths. Use these as starting points—adjust to your recovery and schedule.

Training plans by type (simple templates)

You do not need a complicated plan to move forward. Use these minimalist templates as a starting point, then adjust volume and intensity based on weekly feedback (energy, soreness, performance).

Ectomorph template (3–4 days/week):

• Focus: progressive overload with compound lifts (squat, hinge, push, pull).
• Volume: 8–12 hard sets per major muscle/week; RIR 1–3.
• Conditioning: minimal to moderate (e.g., 1–2 short sessions).
• Recovery: sleep 7–9 hours; track body weight weekly.

Sample week: Day 1 upper (bench, row, overhead press, curls), Day 2 lower (squat, hinge, calves), Day 3 rest or light cardio + mobility, Day 4 upper (incline press, pulldown, lateral raise, triceps), Day 5 lower (deadlift or RDL, split squat, leg curl), weekend recovery. Aim to add small amounts of weight or reps weekly.

Mesomorph template (3–5 days/week):

• Focus: balanced strength and conditioning; periodize intensity.
• Volume: 10–15 hard sets per muscle/week; mix rep ranges.
• Conditioning: 2–3 moderate sessions or one interval day.
• Recovery: deload every 4–8 weeks if progress plateaus.

Sample week: Day 1 push (bench 4×6–8, incline 3×8–10, triceps 3×10–12), Day 2 pull (row 4×6–8, pulldown 3×8–12, rear‑delts 3×12–15), Day 3 legs (squat 4×5, RDL 3×6–8, lunges 3×10), Day 4 conditioning 20–30 minutes, Day 5 full‑body accessories and weak‑point work. Keep most sets 1–3 reps from failure.

Progress checks and adjustments by type

Review soreness, energy, and lifts weekly. If ectomorph progress stalls, add a set to big lifts and a small calorie bump. If endomorphic fatigue builds, trim a set, add steps, and keep protein high. Mesomorphs can periodize intensity—push for 3 weeks, then deload in week 4.

Endomorph template (3–5 days/week):

• Focus: full‑body strength 2–3x/week plus regular low‑impact movement.
• Volume: 8–12 hard sets per muscle/week; compound priority.
• Conditioning: frequent easy steps or cycling; optional intervals.
• Recovery: consistent schedule; avoid extreme fatigue swings.

Sample week: Day 1 full‑body (goblet squat, dumbbell press, row, hip hinge), Day 2 30–45 minutes brisk walking or cycling, Day 3 full‑body (leg press, incline push‑up, pulldown, Romanian deadlift), Day 4 steps or light cardio, Day 5 optional gym session focused on technique. Keep sessions efficient (45–60 minutes) to encourage adherence.

Nutrition by type (practical ranges)

Protein supports muscle, satiety, and recovery. Common effective ranges are ~1.4–2.2 g/kg body weight, adjusted to preference and training load. Carbohydrates fuel training; fats support hormones and meal satisfaction. A simple way to start is to set protein first, then divide remaining calories between carbs and fats based on taste and performance.

• Ectomorph: energy‑dense foods, 1.6–2.2 g/kg protein, modest surplus of 5–10% above maintenance.
• Mesomorph: 1.4–2.0 g/kg protein, maintenance to small surplus or deficit depending on the goal.
• Endomorph: 1.6–2.2 g/kg protein, plenty of fiber and hydration, small deficit (e.g., 10–15%) with regular activity.

Macro splits are flexible. Many people do well with 25–35% protein, 35–50% carbs, and the remainder fats. Higher‑carb days may fit heavy training; higher‑fat days may fit lower activity. Think in meals you can repeat: a protein anchor (lean meat, fish, eggs, tofu, Greek yogurt), colorful vegetables, whole‑grain or starchy carbs as needed, and healthy fats. Keep a liter of water nearby.

If you want to approximate maintenance calories and macros, start with the Calorie Calculator and refine with the Protein Calculator or Protein for Weight Loss. Keep adjustments small (±100–200 kcal) and hold changes for at least 10–14 days before re‑evaluating.

Can your body type change over time?

Genetics influence your frame and where you tend to store fat, but training, diet, and lifestyle absolutely shift your measurements—and your apparent somatotype. Add lean mass and your mesomorphic score may rise. Improve waist‑to‑height ratio and your endomorphic score may drop. Think of somatotype as a snapshot, not a fixed category.

This is why consistent inputs, simple progress tracking, and patient habit building matter more than short‑term extremes. When you need a quick check‑in on progress, pair this tool with a body‑fat method such as the Navy Body Fat Calculator or the Body Fat Percentage Calculator.

A practical timeline: give any new routine at least four weeks before expecting visible change. In the short term, body water can mask fat loss or muscle gain. Over months, the combination of training and nutrition habits shows up clearly in circumferences and performance logs.

Common questions

Is somatotype the same as body shape? Not exactly. Body shape labels (like hourglass, pear, or rectangle) describe visual proportions. Somatotype looks at leanness, muscularity, and fat storage tendencies together. If you are curious about shape specifically, try our Body Shape Calculator.

Does BMI work for athletes? BMI does not distinguish muscle from fat, so muscular people can show “overweight” despite healthy body fat. That is why we combine BMI with waist‑to‑height, frame, and proportions. If you want BMI on its own, use the Adult BMI Calculator.

What is a good waist‑to‑height ratio? Many public health sources suggest aiming below ~0.5 for adults. It is a simple number that correlates with central adiposity. We use it as one input—not a diagnosis. For more context, our Body Roundness Index Calculator provides another shape‑based indicator.

Safety, sources, and limitations

Our content is informational and not medical advice. If you have a health condition, are pregnant, or have questions about training or diet, consult a qualified professional. The calculator emphasizes accessibility: it uses measurements you can take at home and avoids advanced skinfolds or bone breadth tools. That trade‑off improves usability while reducing precision compared to a full anthropometric assessment.

• World Health Organization (WHO) BMI categories: a common reference for population ranges. See WHO guidance: Obesity and overweight.
• Ashwell M, et al., on waist‑to‑height ratio as a simple screening tool for health risk: see overview at NCBI (review).

Because we normalize multiple signals, small day‑to‑day changes can shift your bars a little. That is normal. Focus on multi‑week trends rather than single‑day readings.

Next steps and helpful tools

Lock in a simple routine and track one or two metrics weekly. These tools help you fine‑tune goals and watch progress:

• Adult BMI Calculator — quick check of mass relative to height.
• Body Fat Percentage Calculator — estimate fat percentage with multiple methods.
• Navy Body Fat Calculator — circumference‑based method usable at home.
• Body Roundness Index Calculator — shape‑oriented index related to WHtR.
• BMR Calculator and Calorie Calculator — estimate maintenance and set surplus/deficit.

Keep it simple: choose a plan you can repeat next week. Your somatotype bars will reflect those habits over time.

Frequently Asked Questions