What Is My Body Type? The Ectomorph, Mesomorph, Endomorph Guide (2026)
In the 1940s, psychologist William Sheldon introduced the concept of Somatotypes—three main body classifications that describe our skeletal frame and body composition. While modern science knows it's a spectrum, understanding whether you lean towards Ectomorph, Mesomorph, or Endomorph is incredibly useful for setting realistic fitness goals.
What Are The 3 Somatotypes?
- •**Ectomorph (The 'Hardgainer')**: Characterized by a small frame, narrow shoulders, and a super-fast metabolism. They struggle to gain weight (both muscle and fat).
- •**Mesomorph (The 'Natural Athlete')**: The 'gold standard' for bodybuilding. They have medium-to-large bone structures, naturally muscular builds, and efficient metabolisms.
- •**Endomorph (The 'Easy Gainer')**: Characterized by a wider structure (wide hips/ribcage) and a slower metabolism. They gain strength easily but struggle to stay lean.
How to Calculate Your Body Type
The most objective way to determine your base frame size—and thus your likely somatotype—is the **Wrist-to-Height Ratio**. Because wrists hold very little fat, they are a great indicator of skeletal thickness.
ℹ️ TIP: Wrap your thumb and middle finger around your opposite wrist. If they overlap comfortably, you likely have a Small Frame (Ecto). If they just touch, Medium (Meso). If they don't meet, Large (Endo).
Step-by-Step Calculation Guide
- 1Measure your height in inches.
- 2Measure your wrist circumference in inches (measure at the bony part).
- 3Enter the values into the Body Type Calculator.
- 4The calculator determines your frame size category based on gender-specific charts.
Training & Diet by Body Type
For Ectomorphs
**Diet**: High calorie! You need a surplus. Lots of carbohydrates (50%+ of calories). **Training**: Heavy weights, low reps (5-8), long rest periods. Minimize cardio.
For Mesomorphs
**Diet**: Balanced macros (40/30/30). You can eat more freely but watch out for 'creeping' fat gain. **Training**: A mix of strength and hypertrophy. You respond well to almost any stimulus.
For Endomorphs
**Diet**: Lower carb, higher protein and fat. Focus on nutrient density. **Training**: Metabolic conditioning, HIIT, and higher rep ranges (12-15) to keep the heart rate up.
Key Takeaways
- •Your somatotype is your genetic starting point, not your destiny.
- •Ectomorphs need to eat BIG to get big.
- •Endomorphs must be disciplined with carbs and cardio.
- •Most people are a unique mix (e.g., Ecto-Meso).
🛠️ Related Tool
Put what you've learned into practice with our free calculator.
Open Body Type Calculator