Find your somatotype — ectomorph, mesomorph, or endomorph — from a few simple measurements and get training and nutrition guidance.
Results update live as you type.
Your dominant somatotype
Shoulder : Hip
1.20
v-taper ratio
Waist : Hip
0.85
WHR
Frame size
Medium
from wrist
Body shape
Athletic
visual class
Ectomorph
Lean & narrow · fast metabolism
Mesomorph
Athletic & muscular · efficient
Endomorph
Rounder & fuller · slower metabolism
| Type | Build | Best training approach |
|---|---|---|
| Ectomorph | Lean, narrow, lower muscle & fat | Higher calories, fewer reps, compound lifts, limit cardio |
| Mesomorph | Athletic, muscular, v-taper | Balanced training, moderate calories, can recomp easily |
| Endomorph | Rounder, stores fat easily | Calorie deficit, daily cardio + strength, higher protein |
The Method
Sheldon's somatotype classification places everyone on a spectrum between three extremes: ectomorph (narrow, lean), mesomorph (muscular, athletic), and endomorph (rounder, more fat-storing). We use a circumference-and-ratio approximation that scores three traits — frame size from wrist, v-taper from shoulder-to-hip ratio, and central fullness from waist-to-hip ratio — and identifies your dominant type.
Heuristic scoring
About This Tool
A body type calculator — also called a somatotype calculator or body shape calculator — places you on the classic three-way spectrum first described by psychologist William Sheldon in the 1940s. Ectomorphs are narrow and slim, mesomorphs are naturally muscular and athletic, and endomorphs are softer, rounder, and store fat more easily. Most people are a blend of two types — pure single-type bodies are rare.
Our tool uses three commonly available measurements: wrist circumference (a stable proxy for skeletal frame size), shoulder-to-hip ratio (the mesomorph v-taper marker), and waist-to-hip ratio (a marker of central adiposity). Each is scored, and the dominant category becomes your headline result. The other two scores are still shown so you can see where you sit on the spectrum.
Body type is not destiny. Genetics shape your starting point — a true ectomorph won't bulk up overnight and a natural endomorph will work harder to lean out — but consistent training and nutrition can shift you meaningfully toward whatever physique you want to build. Many top bodybuilders started as ectomorphs; many top endurance athletes were endomorphs. Use the result as a guide to programming, not a label.
This free online body type calculator runs entirely in your browser. Use the dominant-type recommendation as a starting point for training volume, calorie targets, and cardio mix.
Sheldon's 3 Types
Ectomorph, mesomorph, endomorph — the classic somatotype model.
3 Ratios
Shoulder-to-hip, waist-to-hip, and wrist-based frame size.
Metric & Imperial
Enter all measurements in inches or centimetres — ratios are unit-free.
All 3 Scores
Not just the dominant type — see your full ecto/meso/endo blend.
Training Guidance
Suggested calorie, training, and cardio approach for each type.
100% Private
All math runs locally in your browser — no sign-up, no data stored.
A few honest measurements reveal your somatotype in seconds.
Choose inches or centimetres, then select biological sex. Reference cutoffs differ for men and women.
Wrap a tape around the dominant wrist just above the bone. Wrist size is the most reliable indicator of frame size.
Across the widest point of your shoulders. Stand naturally — don't pull them back. A snug fitting t-shirt makes it easier.
Hips at widest point; waist at the navel for men or narrowest point for women. Tape parallel to the floor.
The big result is your dominant somatotype. Below it: SHR, WHR, frame size, and visual shape.
Use the training/nutrition row for your type as a starting point — then adjust based on how your body actually responds.
Everything you need to know about somatotypes and how to train for yours.
The three classic somatotypes are: Ectomorph — narrow, lean build with a small frame, low body fat, and a fast metabolism (think marathon runner). Mesomorph — naturally athletic, muscular build with a wide chest, narrower waist, and the easiest time gaining muscle (think sprinter or natural lifter). Endomorph — softer, rounder build with a wider waist and a slower metabolism that stores fat more easily (think strongman or shot-putter). Most people sit between two types.
Modern exercise science views somatotypes as a useful heuristic, not a precise classification. The original Heath-Carter method uses calipers and dozens of measurements; our calculator uses three accessible ratios that capture the core idea — frame, taper, and central fullness. Use it directionally: it can help you start your training and nutrition in a reasonable place, but always let real-world results refine the plan.
Your skeletal frame (wrist, hip width, shoulder width) is largely fixed in adulthood. But your visible somatotype can shift dramatically: a lean ectomorph can train and eat their way into looking mesomorph; an endomorph who loses fat will often surface a hidden mesomorphic frame. Body type describes your starting point and tendencies — not a permanent state.
Ectomorphs typically need to eat more than they think — often 200–400 kcal/day above their calculated TDEE to build appreciable muscle. Focus on heavy compound lifts (squat, deadlift, bench, press) in the 5–8 rep range, limit conditioning to 1–2 short sessions/week, and aim for 1.8–2.2 g/kg of protein. Patience and consistency matter more than fancy programming.
Mesomorphs respond well to almost any reasonable program. Balanced training (3–5 strength sessions plus 2–3 cardio sessions per week), eating roughly at maintenance, and 1.6–2.0 g/kg protein produces steady gains and good recomposition. The main risk for mesomorphs is complacency — their bodies forgive mediocre programming, so they often plateau early without progressive overload.
Endomorphs usually do best with a modest calorie deficit (10–20% below TDEE), higher protein (2.0–2.4 g/kg) to preserve muscle during fat loss, 3–4 strength sessions/week, and regular zone-2 cardio (3–5 sessions of 30–45 min). Carb timing around workouts tends to help. Long, slow walks burn fat without driving up appetite.
Almost everyone is. Common hybrid types include ecto-mesomorph (lean and athletic — think NBA wing) and endo-mesomorph (powerful and muscular but carries more body fat — think NFL lineman or rugby forward). Our calculator shows your score across all three types so you can see your true blend, not just the headline dominant type.
The often-cited "adonis index" places the aesthetic ideal for men at a shoulder-to-waist ratio of around 1.618 (the golden ratio). Our calculator uses shoulder-to-hip — typical values are: 1.10–1.20 average male; 1.30+ strong v-taper; 1.00 or less narrow shoulders or wider hips. For women, healthy SHR sits roughly 0.95–1.10.
Wrist circumference is one of the few skeletal measurements that doesn't change with body fat, making it the best simple proxy for frame size. Small frames (men < 6.5″, women < 6.0″) tend to be ectomorphic; medium frames are typical for most adults; large frames (men > 7.5″, women > 6.5″) often suggest meso/endomorphic tendencies. It's not destiny — but it tells you where your natural "build" starts.
The three categories apply to both sexes, but the reference cutoffs differ. Women naturally carry higher body fat and have wider hips relative to shoulders, so a "mesomorph" woman won't look identical to a "mesomorph" man. Our calculator adjusts wrist-size cutoffs for sex. Female endomorph and mesomorph types are particularly common; pure ectomorph is rarer.
No. Body type is a starting condition, not a ceiling. Every elite physique sport has athletes from every somatotype. An ectomorph won't out-mass a mesomorph at the same training age, but they can absolutely build an impressive physique. Use your body type to set realistic timelines and pick the most efficient nutrition/training mix — not to give up on a goal.
The model was developed by American psychologist William Sheldon in the 1940s. Sheldon's original psychological claims about personality and body type are now discredited, but the physical classification proved useful and was refined by Barbara Heath and Lindsay Carter in the 1960s into the Heath-Carter somatotype method still used in sports science today. Our calculator uses a simplified version of those underlying ratios.