Skip to main content

Body type calculator

Use metric units. Measure in centimeters and kilograms, preferably in the morning before eating. Keep the tape snug, not tight.

This Body type calculator estimates ectomorph, mesomorph, or endomorph tendencies using BMI, waist-to-hip ratio, frame size, and optional shoulder-to-waist ratio.

How to measure: Waist at the narrowest point (or navel if unclear), hips at the widest around glutes, wrist over the styloid bone, shoulders around the fullest part including deltoids.

Use our Body Type Calculator to estimate whether you lean ectomorph, mesomorph, or endomorph. By combining BMI, waist-to-hip ratio, frame size, and an optional shoulder-to-waist ratio, you get a practical snapshot of your physique tendencies along with actionable tips.

What is a Body Type Calculator?

The Body Type Calculator is a simple assessment tool that blends several well-known anthropometric markers to estimate your somatotype. While the classic somatotype model categorizes physiques as ectomorph (leaner, narrower), mesomorph (more muscular, athletic), or endomorph (softer, rounder), most people are a blend. This calculator provides a directionally useful result, not a medical diagnosis. It helps you tailor training and nutrition to your tendencies, whether that means emphasizing progressive overload, prioritizing protein intake, or focusing more on energy balance and cardio.

How the calculator works

To estimate your body type, the calculator uses:

  • BMI: Weight relative to height. Lower BMI often correlates with ectomorphic traits; moderate BMI with mesomorphic; higher BMI with endomorphic.
  • Waist-to-hip ratio (WHR): A proxy for fat distribution. Lower ratios align with a more athletic profile; higher ratios can indicate endomorphic tendencies.
  • Frame size: Estimated from the height-to-wrist ratio, indicating smaller (ectomorphic), medium (mesomorphic), or larger (endomorphic) skeletal frames.
  • Shoulder-to-waist ratio (optional): Wider shoulders relative to the waist often signal mesomorphic build.

By scoring these inputs, the tool assigns a likely dominant body type and provides guidance on training and nutrition priorities.

How to measure accurately

Required measurements

  1. Height (cm): Stand tall against a wall without shoes.
  2. Weight (kg): Ideally measured in the morning after using the restroom.
  3. Wrist circumference (cm): Wrap the tape just above the wrist bone (styloid processes).
  4. Waist (cm): Measure at the narrowest point, or at the navel if unclear.
  5. Hips (cm): Around the fullest part of the glutes.

Optional measurement

  • Shoulders (cm): Around the broadest part including the deltoids; keep the tape level.

Measure twice and average the result. Keep the tape snug but not compressing the skin.

Interpreting your result

  • Ectomorph-leaning: Typically lower BMI, smaller frame, and lower waist-to-hip ratio. Training benefits from progressive overload, higher-calorie intake, and sufficient protein.
  • Mesomorph-leaning: Balanced BMI, athletic WHR, and broader shoulder-to-waist ratio. Responds well to a mix of strength and conditioning with moderate calorie balance.
  • Endomorph-leaning: Higher BMI or WHR and larger frame. Thrives with structured calorie control, higher step count, and strength training to maintain muscle.

Practical tips by body type

Ectomorph-focused tips

  • Lift 3–5 times per week, prioritize compound lifts with progressive overload.
  • Eat a calorie surplus if aiming to gain muscle; target 1.6–2.2 g protein/kg body weight.
  • Limit excessive cardio when trying to gain mass; prioritize sleep and recovery.

Mesomorph-focused tips

  • Balance strength and conditioning; alternate heavy and volume days.
  • Maintain a moderate calorie balance with adequate protein and fiber.
  • Use periodization to avoid plateaus and keep adaptations coming.

Endomorph-focused tips

  • Emphasize consistency: resistance training 3–4 days plus daily steps or light cardio.
  • Focus on a modest calorie deficit, high-protein meals, and plenty of vegetables.
  • Track waist and hip changes alongside scale weight for a fuller progress picture.

Limitations and notes

The Body Type Calculator provides an estimate. It does not replace clinical assessment or account for all individual variables like genetics, training history, or hormonal profile. Athletes with high muscle mass may score differently on BMI-based criteria. Use this as a starting point and adjust your program according to performance, recovery, and how you feel.

To improve accuracy, measure under similar conditions each time and re-test periodically as your body composition changes.

FAQs

How does the Body type calculator determine my somatotype?

It blends BMI, waist-to-hip ratio, frame size from wrist, and optional shoulder-to-waist ratio to estimate your dominant body type.

Is the Body type calculator accurate for athletes with high muscle mass?

It’s an estimate. Very muscular users may score higher on BMI; use the result alongside performance and measurements.

Which measurements do I need for the Body type calculator?

Height, weight, wrist, waist, and hip are required; shoulders are optional for added precision.

Can the Body type calculator help me choose workouts?

Yes. It suggests whether to emphasize progressive overload, conditioning, or energy balance based on your result.

Does the Body type calculator work for both men and women?

Yes. It adjusts thresholds like waist-to-hip ratio and frame size based on gender.

What does a mesomorph result mean in the Body type calculator?

It indicates an athletic tendency. You’ll likely respond well to balanced strength and conditioning with moderate calories.

How often should I use the Body type calculator?

Recheck every 8–12 weeks or after notable changes in weight, waist, or training routine.

Is my Body type calculator result a medical diagnosis?

No. It’s a practical guide for training and nutrition, not a clinical or medical assessment.