BravoCalc

Body Type Calculator

Body Type Calculator
Discover your body type (somatotype) and get personalized fitness and nutrition recommendations.

1. How would you describe your bone structure and frame?

2. How does your body respond to weight gain or loss?

3. How does your body respond to strength training?

4. How would you describe your body's fat distribution?

5. How would you describe your metabolism?

6. How would you describe your shoulders relative to your hips?

7. How would you describe your wrists and ankles?

8. Which best describes your natural body shape (without training)?

9. How would you describe your arms and legs?

10. How would you describe your body type during childhood?

Please answer all questions to calculate your body type.

What is a Body Type?

Body type, or somatotype, is a classification system that categorizes human physiques according to their natural physical tendencies. The concept was developed by American psychologist William H. Sheldon in the 1940s and has since been adapted for use in fitness, nutrition, and sports science.

Understanding your body type can help you tailor your fitness and nutrition approaches to work with your natural tendencies rather than against them, potentially leading to more effective and sustainable results.

The Three Main Body Types

Ectomorph

Ectomorphs are typically characterized by:

  • Naturally lean and slender build
  • Difficulty gaining weight and muscle
  • Fast metabolism
  • Narrow shoulders and hips
  • Long limbs relative to torso
  • Small joints

Famous ectomorphs include runway models, long-distance runners, and celebrities like Timothée Chalamet and Taylor Swift.

Mesomorph

Mesomorphs are typically characterized by:

  • Athletic, muscular build
  • Ability to gain and lose weight relatively easily
  • Efficient metabolism
  • Broad shoulders, narrow waist
  • Moderate-sized joints and bones
  • Responsive to strength training

Famous mesomorphs include many athletes, bodybuilders, and celebrities like Dwayne "The Rock" Johnson and Jennifer Lopez.

Endomorph

Endomorphs are typically characterized by:

  • Naturally higher body fat percentage
  • Tendency to gain weight easily
  • Slower metabolism
  • Wider hips and shoulders
  • Shorter limbs relative to torso
  • Larger bone structure

Famous endomorphs include power lifters, football linemen, and celebrities like Adele and Jack Black.

Mixed Body Types

It's important to note that most people are not purely one body type but rather a combination of types with one being more dominant. For example, you might be an ecto-mesomorph (primarily ectomorph with some mesomorph characteristics) or an endo-mesomorph (primarily endomorph with some mesomorph characteristics).

The calculator above helps determine your dominant body type and any secondary influences, providing a more nuanced understanding of your natural physical tendencies.

Training Recommendations by Body Type

Ectomorph Training

  • Strength Training: Focus on compound movements with heavy weights and lower reps (4-8 reps) to stimulate muscle growth
  • Rest Periods: Longer rest periods (2-3 minutes) between sets
  • Cardio: Limit excessive cardio; focus on short, high-intensity sessions
  • Frequency: 3-4 strength training sessions per week with adequate recovery time
  • Volume: Moderate volume with 8-12 sets per muscle group per week

Mesomorph Training

  • Strength Training: Balanced approach with moderate weights and reps (8-12 reps)
  • Rest Periods: Moderate rest periods (1-2 minutes) between sets
  • Cardio: Mix of high-intensity interval training and moderate steady-state cardio
  • Frequency: 4-5 training sessions per week
  • Volume: Higher volume with 12-16 sets per muscle group per week

Endomorph Training

  • Strength Training: Compound movements with moderate weights and higher reps (10-15 reps)
  • Rest Periods: Shorter rest periods (30-60 seconds) to keep heart rate elevated
  • Cardio: Regular cardio with a mix of high-intensity interval training and longer steady-state sessions
  • Frequency: 4-6 training sessions per week
  • Volume: Moderate volume with circuit-style training

Nutrition Recommendations by Body Type

Ectomorph Nutrition

  • Caloric Intake: Higher caloric intake to support weight gain and muscle building
  • Macronutrient Ratio: Higher carbohydrates (50-60%), moderate protein (25-30%), lower fat (15-25%)
  • Meal Frequency: More frequent meals (5-6 per day) to meet caloric needs
  • Focus Foods: Calorie-dense foods like nuts, avocados, whole grains, lean proteins, and healthy oils

Mesomorph Nutrition

  • Caloric Intake: Moderate caloric intake adjusted based on specific goals
  • Macronutrient Ratio: Balanced approach with moderate carbohydrates (40-50%), higher protein (30-35%), moderate fat (20-30%)
  • Meal Frequency: Regular meals (4-5 per day)
  • Focus Foods: Lean proteins, complex carbohydrates, and healthy fats in balanced proportions

Endomorph Nutrition

  • Caloric Intake: Moderate caloric deficit for fat loss or careful monitoring for maintenance
  • Macronutrient Ratio: Lower carbohydrates (20-30%), higher protein (30-35%), moderate fat (35-40%)
  • Meal Frequency: Regular meals (3-4 per day) with portion control
  • Focus Foods: High-fiber vegetables, lean proteins, and healthy fats; careful monitoring of carbohydrate intake

Important Considerations

While understanding your body type can be helpful for optimizing your fitness and nutrition approach, it's important to remember:

  • Body types exist on a spectrum, and most people are a combination of types
  • Your body type is not a limitation but rather a starting point for understanding your natural tendencies
  • Consistency in training and nutrition is more important than your body type
  • Individual responses to diet and exercise vary, regardless of body type
  • Body type is just one of many factors that influence your fitness journey

The most effective approach is to use your body type information as a general guide while paying attention to how your body specifically responds to different training and nutrition strategies.