What are the three body types?

Ectomorphs are naturally lean with narrow shoulders and a fast metabolism. Mesomorphs are medium-framed with a natural tendency to build muscle. Endomorphs are wider-built with a tendency to store more body fat. Most people are a blend of types.

Can I change my body type?

You cannot change your skeletal frame or genetic body type. However, you can significantly change your body composition through diet and exercise. An endomorph can be lean and fit, and an ectomorph can build significant muscle with proper training.

How should I train for my body type?

Ectomorphs benefit from heavy compound lifts and caloric surplus. Mesomorphs respond well to most training styles. Endomorphs benefit from combining strength training with cardio and monitoring caloric intake. However, individual variation is more important than body type.

How do I measure my wrist correctly?

Use a flexible tape measure or a piece of string. Wrap it around your dominant wrist at the narrowest point, just below the wrist bone (the bony bump on the outside). Pull snug but not tight. Measure in centimetres.

Body Type Calculator

Your body type (somatotype) influences how your body responds to diet and exercise. This calculator uses your wrist circumference and height to determine your frame size and dominant body type - ectomorph (lean/long), mesomorph (muscular/medium), or endomorph (wider/stocky).

Enter Your Details

Gender

Height

Wrist circumference

Measure at the narrowest point, just below the wrist bone

How It Works

Frame size is estimated using the ratio of height (cm) divided by wrist circumference (cm). For men: a ratio above 10.4 indicates an ectomorph (small frame), 9.6-10.4 is mesomorph (medium frame), and below 9.6 is endomorph (large frame). For women, the thresholds are above 11.0, 10.1-11.0, and below 10.1 respectively.

Quick Reference

Ratio (H/W)	Men	Women	Frame Size
> 10.4	Ectomorph	—	Small
9.6 - 10.4	Mesomorph	—	Medium
< 9.6	Endomorph	—	Large
> 11.0	—	Ectomorph	Small
10.1 - 11.0	—	Mesomorph	Medium
< 10.1	—	Endomorph	Large

Height/wrist ratio is a simple frame size indicator. Most people are a blend of body types.

Frequently Asked Questions

What are the three body types?: Ectomorphs are naturally lean with narrow shoulders and a fast metabolism. Mesomorphs are medium-framed with a natural tendency to build muscle. Endomorphs are wider-built with a tendency to store more body fat. Most people are a blend of types.
Can I change my body type?: You cannot change your skeletal frame or genetic body type. However, you can significantly change your body composition through diet and exercise. An endomorph can be lean and fit, and an ectomorph can build significant muscle with proper training.
How should I train for my body type?: Ectomorphs benefit from heavy compound lifts and caloric surplus. Mesomorphs respond well to most training styles. Endomorphs benefit from combining strength training with cardio and monitoring caloric intake. However, individual variation is more important than body type.
How do I measure my wrist correctly?: Use a flexible tape measure or a piece of string. Wrap it around your dominant wrist at the narrowest point, just below the wrist bone (the bony bump on the outside). Pull snug but not tight. Measure in centimetres.

Frame Size Ratio

Ratio = Height (cm) / Wrist circumference (cm)

Height: = your height in centimetres
Wrist: = wrist circumference in centimetres at the narrowest point

Men: Ectomorph > 10.4, Mesomorph 9.6-10.4, Endomorph < 9.6. Women: Ectomorph > 11.0, Mesomorph 10.1-11.0, Endomorph < 10.1.

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Disclaimer

This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.