Are you an ectomorph, mesomorph or endomorph? Body types - or somatotypes - describe your skeletal frame and how easily you build muscle or fat. This calculator uses wrist circumference relative to height for a quick classification, plus tailored training and nutrition guidance.
Smallest point, just below the wrist bone
Your body type
Mesomorph (athletic)
Height/wrist ratio
10.00
Higher = slimmer frame
Athletic frame, broad shoulders, gains and loses weight easily. Naturally muscular.
Train: Mix of strength + cardio. Responds well to most programs. Periodise for variety.
Eat: Balanced macros (40C/30P/30F). Slight surplus to gain, slight deficit to cut.
Ectomorph · skinny, hard-gainer
Mesomorph · athletic, easy gainer/loser
Endomorph · stocky, easy fat gain
Most people are mixed - the dominant type is what most diet and training advice keys off. Use this as a starting framework; your actual response to training and food is the ultimate guide.
Parte do conteúdo ainda aparece em inglês.
The somatotype framework - ectomorph, mesomorph, endomorph - was developed by psychologist William Sheldon in the 1940s as a body classification system. While Sheldon's original psychological associations were largely discredited, the physical frame-size component has proved useful in modern sports nutrition and training. Each somatotype has different baseline tendencies: ectomorphs are slim with smaller bone frames and faster metabolism; mesomorphs are athletic with medium frames and balanced metabolism; endomorphs are stockier with larger frames and slower metabolism.
This calculator uses wrist circumference relative to height as a quick frame-size proxy, since wrist size remains stable regardless of fat or muscle mass and correlates well with overall skeletal frame. Body type doesn't determine destiny - anyone can build muscle, lose fat, or improve health - but it does inform optimal training and nutrition strategies. Understanding your body type helps set realistic expectations and pick approaches that work best for your genetics.
Pick your gender - frame thresholds differ.
Enter your height in cm.
Enter your wrist circumference (smallest point, just below the wrist bone).
Read your body type and category-specific advice.
Wrist circumference is a stable indicator of frame size - unaffected by fat or training. Height-to-wrist ratio classifies you as ectomorph (slim, high ratio), mesomorph (athletic, mid ratio) or endomorph (stocky, low ratio).
Ratio = Height / Wrist circumference
The calculator computes the ratio of height to wrist circumference, then classifies the body type by gender-specific thresholds. For men: ratio above 10.9 = ectomorph (large height-to-wrist, slim frame); 9.9-10.9 = mesomorph (medium); below 9.9 = endomorph (stocky frame). For women, thresholds shift slightly to account for natural frame differences: above 10.5 = ectomorph; 9.6-10.5 = mesomorph; below 9.6 = endomorph.
Body type tendencies - and recommendations: Ectomorph (skinny-build): high metabolism, hard to gain muscle and fat. Strategy: heavier compound lifts, longer rest periods, calorie surplus, higher carb intake. Mesomorph (athletic-build): responds well to most training, balanced metabolism. Strategy: balanced lifting + cardio, moderate macros, gains or losses come relatively easily. Endomorph (stocky-build): slower metabolism, tendency to store fat. Strategy: more cardio combined with strength, careful calorie management, higher protein and lower carbs typically suit better.
Most people are mixed types - pure ectomorph or pure endomorph is rare. The Heath-Carter system rates each type on a 1-7 scale, producing combinations like 'ecto-mesomorph 3-5-2' for someone primarily mesomorphic with some ectomorphic tendencies. For practical training advice, the dominant type is what matters. Mixed types should start with the strategy for their dominant type and adjust based on individual response over 8-12 weeks.
Ratio: 178/16 = 11.13 → Ectomorph. Strategy: heavy compound lifts (squat, deadlift, bench, OHP), 5-8 rep range, calorie surplus of 300-500 above maintenance, 5-7 g/kg carbs for energy and recovery. Expect slow but steady muscle gain - patience is key.
Ratio: 178/18 = 9.89 → Endomorph (just into range). Strategy: balanced strength + cardio, slight calorie deficit unless actively bulking, higher protein (1.8-2.0 g/kg) to preserve muscle during cuts, moderate carbs (3-4 g/kg) timed around workouts. Frame supports more muscle naturally - recomp easier than for ectomorphs.
Frame size is real - bone diameter and skeletal proportions vary genetically. Pure 'ectomorph builds no muscle' or 'endomorph stays fat' is myth. Body type influences but does not determine outcomes.
Ectomorph: heavy compound lifts, longer rest, higher calories. Mesomorph: balanced lifting + cardio, responds well to most programs. Endomorph: more cardio + strength, watch calories more carefully.
Ectomorph: high-carb high-calorie, may need surplus to gain. Mesomorph: balanced macros (40C/30P/30F). Endomorph: moderate-carb, higher protein, slight deficit unless actively bulking.
Almost everyone is. Heath-Carter somatotyping rates each type 1-7 - most people are mixed. The dominant type is what most diet/training advice keys off.
It's a quick proxy for frame size. More accurate methods include knee width, elbow breadth and DEXA scans. Use this as a starting point.
Use it as a starting framework. Track your own response over weeks - your body's reaction to training and food is the ultimate guide. Body types help start the experiment, not end it.
Body composition, daily energy needs and pregnancy timelines all rest on formulas validated across millions of people, but no single number tells the whole story. The values from this calculator are point estimates with a known margin of error - body fat from skinfold or US Navy method has roughly a ±3% standard error compared to a DEXA scan, and BMR can vary ±10% person to person at the same height and weight. Use these numbers to track trends week over week, not to chase decimal precision day to day.
Pair this tool with the BMR, TDEE, calorie and macro calculators to turn a single measurement into an actionable plan. None of these tools are a substitute for a qualified doctor, registered dietitian or certified strength coach - but they remove the busywork so you spend more time on training and recovery, less on math.
The Body Type Calculator is part of the Health & Fitness suite on Online Calculator Tools, alongside 6 related calculators. All tools share the same UI patterns, the same privacy-first rendering (nothing is sent to a server), and the same commitment to showing the formula and assumptions behind every result.
