Understanding Body Types (Somatotypes)

The concept of body types, or somatotypes, was developed in the 1940s to categorize the human physique. While it's important to know that most people are a combination of types, understanding your dominant type can be a helpful guide for tailoring your diet and training.

The Three Primary Body Types:

• Ectomorph: Characterized by a lean, slender build with narrow shoulders and hips. Ectomorphs often find it difficult to gain weight (both muscle and fat) due to a fast metabolism. Their training should focus on compound strength exercises and sufficient calorie intake.
• Mesomorph: Naturally athletic and muscular with a medium frame and broader shoulders. Mesomorphs tend to gain muscle and lose fat with relative ease. A balanced approach to training and nutrition often works best. This body type may find it easier to achieve a higher one-rep max.
• Endomorph: A softer, rounder build with a wider frame and higher body fat percentage. Endomorphs can gain muscle easily but may struggle with losing fat. Their training often benefits from a mix of strength work and cardiovascular exercise to manage body composition. A tool like our Body Fat Calculator can be very useful.

How to Use This Information

Knowing your dominant body type can provide a starting point for your fitness journey. For instance, if you're an ectomorph aiming to gain muscle, you know that a calorie surplus and high protein intake are critical. You can plan for this using our Protein Calculator and Calorie Calculator.

Conversely, if you are a dominant endomorph looking to lose fat, focusing on a moderate calorie deficit and a strategic macronutrient split can be highly effective. Our Macro Calculator can help you design this plan.