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To get a precise assessment of whether you’re an ectomorph, mesomorph, endomorph, or a combination type, you could go to a lab and have your body fat, bone, and muscle mass measured. You can also gauge your body typeright nowby taking this quiz.
Read each of the following questions or statements thoroughly and (honestly!) choose the option that best describes you. If you’re not sure which of two responses applies to you, trust your instincts or choose both — you’ll see why later.
1. From an objective point of view, which of the following factors seems most prominent (or dominant) on your body when you look in the mirror?
C. Body fat
2. How do your shoulders compare to your hips?
A. My shoulders are narrower than my hips.
B. They’re approximately the same width as my hips.
C. My shoulders are wider than my hips.
3. Which of the following objects best describes your body shape?
A. A pencil
B. An hourglass
C. A pear
4. If you encircle one wrist with your other hand’s middle finger and thumb, what happens?
A. My middle finger and thumb overlap a bit.
B. My middle finger and thumb touch, but just barely.
C. There’s a gap between my middle finger and thumb.
5. When it comes to your weight, which of the following patterns best describes your history?
A. I have trouble gaining muscle or body fat.
B. I can gain and lose weight without too much difficulty.
C. I gain weight easily but have a hard time losing it.
6. Think about what your body looked like, before you corrupted it with poor dietary and exercise habits, once you reached your full height as a teenager or young adult. How did you look?
A. I looked long and lanky.
B. I looked strong and compact.
C. I looked soft and full bodied.
7. If you’d been exercising regularly and you were to take a break for a few months, what would happen to your body?
A. I would lose muscle and strength quickly.
B. My body wouldn’t change that much.
C. My body would soften up significantly and I might even gain weight.
8. Put on a pair of form-fitting jeans — where on your body do they get extra clingy or even stuck?
A. They don’t. In fact, I can’t keep them up without a belt.
B. With a bit of work, I can wriggle my way into them over my muscular thighs.
C. They get caught on my butt or belly.
9. When you have a serious carb-fest (think: heaping plate of pasta or multiple slices of pizza), how do you feel afterward?
A. The same as I usually do — normal, really.
B. I generally feel good, though I notice my ab muscles are extra hard or my belly feels full.
C. More often than not, I feel tired or bloated for a few hours after the meal.
10. How would you describe your body’s bone structure?
A. I have a small frame.
B. I have a medium frame.
C. I have a relatively large frame.
How to Figure Out Your Body Type
Add up the number of times you answered A, B, or C. If you chose mostly A's, you’re an ectomorph; mostly B's, you’re a mesomorph; mostly C's, you’re an endomorph.
If your responses were divided fairly equally — as in 5 and 5 or even 6 and 4 — between two different letters, you likely have a hybrid body type. To be specific, if your responses were split between A's and B's, you’re an ecto-mesomorph; if they’re spread between B's and C's, you’re a meso-endomorph; and if you found your responses in a 50-50 or 60-40 split between A's and C's, you’re an ecto-endomorph.
If you end up with a 7-3 division between two different types, it may mean that you’ve strayed off course from your true type with poor dietary choices, in which case the hybrid approach to diet and exercise will steer you back on the right track.
Here's What Your Body Type Says About You
Generally thin and lean, ectomorphs tend to have slender waists, narrow hips and shoulders, small joints, and long legs and arms. They tend to be slim, without much body fat or noticeable muscle mass. Because they have fast metabolisms, they burn calories quickly, so ectomorphs may find themselves hungry frequently throughout the day; yet, regardless of what, how often, or how much they eat, they don’t gain weight or muscle easily.
RELATED:The Ectomorph Diet: Food List, Sample Menu, Benefits, and More
Naturally muscular, mesomorphs typically have moderate-size frames, with wider shoulders and a narrow waist, strong arms and legs, and modest amounts of body fat. They are genetically predisposed to build muscle, so mesomorphs often require a slightly higher calorie intake (since muscle requires more calories to maintain it) and more protein than the other types do (again, for muscle maintenance). Generally, mesomorphs are able to lose or gain weight easily.
RELATED:The Mesomorph Diet: Food List, Sample Menu, Benefits, and More
Because they have a medium-to-large bone structure and more body fat than the other types, women who are endomorphs are often described as curvaceous or full-figured, while endomorphic men might be considered stocky, doughy, or round. Endomorphs usually have narrow shoulders and wider hips, and carry any excess weight in the lower abdomen, hips, and thighs. It’s often challenging for them to lose weight but with the right diet and training approach, it can be done.
RELATED:The Endomorph Diet: Food List, Sample Menu, Benefits, and More
These hybrids are increasingly common, especially in the athletic world, where this physique is prized for being aesthetically appealing. In fact, for men and women alike, ecto-mesomorphs tend to have the “fitness model” look. Often muscular with V-shaped torsos (think: wide upper back, developed chest and shoulders, narrow waist), ecto-mesomorphs are lean and agile, with strong-looking (but not bulky) arms and legs.
Including variations where people have more predominantly mesomorphic or endomorphic qualities (rather than a truly even split), this is the most common hybrid, according to research. Many bodybuilders and contact sports athletes (like football players) have this body type. Characterized by thick arms and legs and a boxy chest and mid-section, this type looks powerful but it isn’t chiseled. (This may be partly because people with this body type tend to retain water and a layer of fat on top of their muscles.)
People with this kind of build who want to get a leaner physique should be prepared to take a more refined approach to resistance training, cardio workouts, and diet, so they can prioritize fat loss.
RELATED:How to Exercise if You Have a Mesomorph Body Type
Usually, this is a behaviorally acquired body type — basically, someone who is really an ectomorph has added significant body fat, whether it’s from poor eating habits, sedentary ways, or a combo of these less-than-stellar habits.
With long limbs and a smaller bone structure, ecto-endomorphs often have soft midsections, droopy chests, and flabby upper arms and legs from sheer neglect. To improve fitness, body composition, and health,the most efficient plan for this typeinvolves resistance training and high-intensity cardio, both of which promote muscle growth and stimulate metabolism.
Since ecto-endomorphs may have developed some insulin resistance, their bodies may not be as efficient at burning carbohydrates, so they should follow a dietary plan that’s suited to endomorphs — with a slightly higher protein intake, a medium fat intake, and lower carb levels — until the excess body fat comes off and metabolic function is optimized; then, these hybrid types can switch to more of an ectomorph approach (adding in more carbs).
RELATED:How to Exercise if You Have an Ectomorph Body Type
How do I know if I'm an endomorph mesomorph or ectomorph? ›
Ectomorphs are long and lean. Endomorphs are rounded, with lots of muscle and body fat, a stockier structure, and a slower metabolism. (Think of football linemen.) Mesomorphs are athletic and muscular, capable of gaining weight or losing weight easily thanks to their efficient metabolisms.How do I know what type of body I have? ›
To determine your body shape, start by looking at your midsection and determining if it is the largest part of your body. If it is, and you have slimmer legs and hips, you have an apple shape. Alternatively, if your midsection and bust are smaller and your hips are wide, you are likely pear-shaped.How can I tell if Im a mesomorph? ›
According to Sheldon, people with a mesomorph body type tend to have a medium frame. They may develop muscles easily and have more muscle than fat on their bodies. Mesomorphs are typically strong and solid, not overweight or underweight. Their bodies may be described as rectangular in shape with an upright posture.What does an endomorph body look like? ›
Endomorphs have softer bodies with curves. They have a wide waist and hips and large bones, though they may or may not be overweight. Their weight is often in their hips, thighs, and lower abdomen. Endomorphs often have lots of body fat and muscle and tend to gain weight easily.What are 4 characteristics of a endomorph body? ›
Endomorphs generally have a smooth, round body, medium-large bone structure, small shoulders and shorter limbs. They usually carry their weight in the lower abdomen, hips, and thighs rather than evenly distributed throughout the body.Is Endomorphs are skinny and slim? ›
Ectomorphs - lean, skinny type. Sometimes call skinny fat. They are bony, have fast metabolisms and low body fat. Endomorphs - larger, have a soft roundness and have difficultly losing body fat.What body shape is 34 27 35? ›
Bottom hourglass shape: Has the general hourglass shape, but the bust is visibly smaller than the hips. Hourglass measurements: E.g. 36-24-36, 38-28-38, 34-25-35.Can you tell what causes your body type? ›
There are so many factors that can determine our body type: genetics, lifestyle, sex and age. Some people can eat fried foods and junk every day but never gain weight. Some people tend to accumulate weight around the hip, others on the belly.What is the most common body type? ›
The most common body type is an inverted triangle or pear shape. This body shape is characterized by a larger hip, with a narrow bust, and subtle waist definition.Do Mesomorphs have big thighs? ›
Male mesomorphs are naturally muscular and have a thick, athletic build. They tend to have round, jutting chests, rectangular waists, large arms, thick thighs and calves, and a “square” shape.
Can a mesomorph be chubby? ›
Prone to weight gain.
Mesomorphs are more prone to weight gain even though they tend to have low body fat levels. They tend to gain or lose weight easily. Since overindulging is easier than counting calories, mesomorphs may gain weight before they realize it.
Mesomorph. The mesomorph (in their prime condition) are usually hard-bodied, have the ability to maintain muscle mass, and keep a relatively low body fat percentage (though not as naturally low as an ectomorph). Typical features include broad shoulders, narrow waist and wide hips.How does an endomorph look skinny? ›
The thinking goes that endomorphs do best when they focus on reducing calorie intake and taking in more protein, healthy fats, and low-carb foods. Catudal says this approach will help them trim fat, reduce their waistline, and improve insulin resistance.How does an endomorph lose belly fat? ›
Low to moderate intensity cardio, i.e. walking and running will work best to help you achieve fat loss. But if you notice that running cause your lower body to bulk up and you don't want to build your leg muscles, you may just stick to power walking. Power walking is great for fat loss.Are Endomorphs always fat? ›
Endomorphs are said to have a higher percentage of body fat and less muscle mass. They're often heavier and rounder but do not necessarily have obesity. Because of their physical makeup, people with endomorphic bodies are more sensitive to calorie consumption than people with other body types.How do I know if I am an endomorph? ›
Endomorphs usually have narrow shoulders and wider hips, and carry any excess weight in the lower abdomen, hips, and thighs. It's often challenging for them to lose weight but with the right diet and training approach, it can be done.Can an endomorph be skinny? ›
I received A LOT of questions asking me whether it is possible to achieve a lean body and slim down your legs as an endomorph female. The short answer is- yes, definitely! But, in order to do so, you need to exercise and eat right for your own body type.Can Endomorph eat cheese? ›
Foods to eat on the endomorph diet
Dairy: yogurt, milk, cottage cheese. Fruits: low-carb fruits like berries, melons, avocados. Vegetables: high fiber vegetables like leafy greens, asparagus, celery.
Exercise is an important part of any weight loss plan, especially for people with an endomorph body type. Exercising helps increase metabolism and reduce fat. Cardiovascular exercises such as running can burn calories and help create a calorie deficit.Are Endomorphs lazy? ›
For example, endomorphs were considered to be extroverted, cheerful, relaxed, and lazy; mesomorphs were described as extroverted, active, and competitive; and ectomorphs were described as introverted, intelligent, quiet, and restrained. In Sheldon's system personality traits were predicted from somatotype scores.
Do Endomorphs have hourglass figure? ›
Usually, women with the hourglass figure fall somewhere between mesomorphs and endomorphs, as they have the curves of an endomorph but maintain the thin waist of a mesomorph.
What is the meaning of 36 28 36 figure? It is a size that fits measurement of bust/waist/hips anywhere between 30 22 32 inches (76 56 81 cm) to 36 28 36 inches (90 71.5 90 cm), depending on the style and make. Originally a size 8 in 1958, it is now known as a size 0 due to vanity sizing.What does 36-24-36 figure mean? ›
The specific proportions of 36–24–36 inches (90-60-90 centimeters) have frequently been given as the "ideal", or "hourglass" proportions for women since at least the 1960s (these measurements are, for example, the title of a hit instrumental by The Shadows).Is a 34 inch waist big for a woman? ›
For men, a waist circumference below 94cm (37in) is 'low risk', 94–102cm (37-40in) is 'high risk' and more than 102cm (40in) is 'very high'. For women, below 80cm (31.5in) is low risk, 80–88cm (31.5-34.6in) is high risk and more than 88cm (34.6in) is very high.Which parent determines body type? ›
In a study published in the open access journal BMC Biology, the researchers from the University's Department of Biology & Biochemistry found that the Grb10 gene inherited from the mother restricts growth and promotes a leaner body, whereas the Dlk1 gene inherited from the father has the opposite effect, increasing ...Which female body shape is most attractive? ›
Top hourglass body shape
Considered to be the most attractive body shape, this is very similar to hourglass body shape, except that in this case the curves are more defined.
Endomorph You tend to have more body fat than the other body types in this framework. Catudal says that women who are endomorphs may be described as curvaceous, while men may be called stocky. You tend to carry weight in your belly, hips, and thighs.What is the most common female body? ›
Rectangle Body Type
This body type is the most common and is typically considered the healthiest. Rectangle-shaped people are less likely to develop obesity, heart disease, or diabetes. A rectangle body shape is typically thin and has a proportional waist, hips, and shoulders.
Hourglass silhouettes are coveted in beauty magazines and pop culture, but it's actually the least common body shape. Women with shoulders and hips that are about the same size have an hourglass figure if they also have a small, defined waist.What is an average body type for a female? ›
What is the most common female body type? 1. Rectangle Shape. This body shape often called the straight or ruler body type.
What does a female mesomorph look like? ›
Female mesomorphs naturally have a high muscle-to-fat ratio and as a result, they tend to have an hourglass shape. With wider shoulders and narrow waists, they gain and lose weight easily — which, without the proper nutrition and fitness regimen, can prove to be a challenge in and of itself.Where do Mesomorphs gain weight? ›
Mesomorphs tend to be athletic and strong due to their high muscle-to-fat ratio, which might give them a muscular chest, shoulders, and limbs. Their weight distribution around the body is usually relatively even. People with a mesomorph-type body gain muscle and weight easily.Where do female Mesomorphs gain weight? ›
You have wide shoulders and hips with a narrow waist. Weight gain occurs in the hips and butt. You have an athletic build and gaining muscle is relatively easy.
Most people are unique combinations of the three body types: ectomorph, mesomorph, and endomorph. Ectomorphs are long and lean, with little body fat, and little muscle. They have a hard time gaining weight. Fashion models and basketball players fit this category.What body type has fat arms? ›
An endomorph is usually pear-shaped and more round. They store fat throughout the body especially the arms and legs. It is harder for an endomorph to put on muscle, but it is very easy for them to put up fat.Can a mesomorph become skinny? ›
Mesomorph body types often can lose weight quickly when following a meal plan that is higher in protein and lower in carbohydrates, and when they are getting plenty of exercise. However, mesomorphs gain weight just as quickly if their eating plan contains too many calories from high-sugar foods.Can Mesomorphs belly fat? ›
Although they do not need restrictive diets to lose weight or gain muscle, mesomorphs can still put on body fat.What body type is strongest? ›
A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle.How do Mesomorphs get skinny thighs? ›
Mesomorphs Workouts For Weight Loss and The Thigh Gap:
Workout strategy should involve cardio and resistance training aimed at reducing bulkiness. For cardio, aim for 30 to 45 minutes of cardio 3 to 5 times a week. If you are already starting out with less body fat you can take this down to 2 times a week.
Endomorphs naturally have muscular legs, and they tend to store most of their body fat in their thigh area. So, if you want to lean your legs out, you need to reduce your leg muscle. And you also need to lose overall body fat to lose that stubborn thigh fat.
What clothes are best for endomorph female? ›
Endomorph: Soft fabric, fitted style single breasted tops and layers with low neckline; without collar, pockets, or ruffles. Curved patterns like floral or paisley on flowing style long bottoms with lightweight draping fabric (chiffon, light silk, jersey, rayon, thin cotton, crepe silk or wool).Is endomorph the worst body type? ›
Endomorph Body Type
The endomorph is the hardest body type to have in terms of managing your weight and overall fitness, but to get a more balanced physique, you should focus on developing your shoulders and stripping away excess fat from your lower body.
Endomorphs don't have to — and probably shouldn't — cut out carbs completely: Attard says vegetables, sweet potatoes, oats, berries, and legumes are all smart carbohydrate options.What should Endomorphs eat for breakfast? ›
|Day 4: Scrambled eggs, spinach, and egg white||Roasted sunflower seeds and a piece of fruit|
|Day 5: Hard-boiled eggs with blueberries||Greek yogurt with sliced almonds|
|Day 6: Cottage cheese with slivered almonds and cinnamon||Sliced veggies and hummus|
As an endomorph, you should try to incorporate lean protein into every meal you eat. If this is a struggle, try supplementing with a whey protein shake.How do Endomorphs look good? ›
- Wear dark colors with bright accents to help break up your body shape.
- Shoulders pads will also make your body look more defined.
- Wear V-necks and sweaters in thin fabrics — the bulkier the fabric, the bulkier you'll look.
- Try stripes, in either direction.
The endomorphs were shorter lived. Longevity was examined by using the Cox proportional hazards regression method with somatotype and athlete/nonathlete status as covariates.What sports are endomorphs good at? ›
Martial arts are perfect for this as they do include cardio, but you are also developing your muscles as well. Even though they are challenging, they aren't boring. Some other exercises and sports good for endomorphs are badminton, discus, hammer throw, judo, netball, swimming, and tennis.Can you be a mix of endomorph and mesomorph? ›
A person can also have a combination of these types. For instance, as someone loses weight, they can often shift from being purely an endomorph to more of a mesomorph. By losing fat and gaining muscle, their body starts to show a more muscular frame.How do I know if I am Ectomorph? ›
Physical Characteristics of Ectomorphs:
In addition to being tall, ectomorphs have a thin build, long limbs, small joints and thin bones. Many are flat-chested and don't carry much body mass in the trunk. Although they appear skinny, they can actually have higher body fat than people with a slightly heavier build.
Can an endomorph become skinny? ›
Reducing calorie consumption can also be challenging. “An endomorph has to be the strictest about their diet, including total calories and how many calories come from carbs, but if they do those things, they can slim down,” says Catudal.What are 3 physical traits of a ectomorph body type? ›
Ectomorphs are long and lean, with little body fat, and little muscle. They have a hard time gaining weight. Fashion models and basketball players fit this category.Can I be two body types? ›
Few people fall distinctly into one category, therefore it is likely you will be a blend of two body types. This is for those of you who feel you have characteristic of both a Mesomorph and an Endomorph. Quite often a Meso-Endomorph looks athletic and slightly chunky.Do Ectomorphs have small waists? ›
Ectomorphs. Generally thin and lean, ectomorphs tend to have slender waists, narrow hips and shoulders, small joints, and long legs and arms. They tend to be slim, without much body fat or noticeable muscle mass.Can an ectomorph have belly fat? ›
If ectomorphs aren't prioritizing healthy foods and staying active, many can still have excess body fat (mainly belly fat) -which can make it confusing to figure out if this is really your body type. That is why we created a FREE BODY TYPE QUIZ that anyone can take that will help you determine what body type you have.Do Ectomorphs have small wrists? ›
Bone Thickness Ratio = Wrist Circumference / Height
To find out whether you have an ectomorphic bone thickness, measure your wrist circumference and then divide it by your height (in cm or inches). If the number you get is smaller than 0.1045, you have thin wrist bones, which is a sign that you're an ectomorph.
Martial arts are perfect for this as they do include cardio, but you are also developing your muscles as well. Even though they are challenging, they aren't boring. Some other exercises and sports good for endomorphs are badminton, discus, hammer throw, judo, netball, swimming, and tennis.What food should Endomorphs avoid? ›
- white bread, white rice, traditional pasta, and bagels.
- candies, chocolates, and other sweets.
- baked goods and cakes.
- soft drinks, energy drinks, and sports drinks.
- refined cereals, such as bran flakes, instant oatmeal, and puffed rice.
Ectomorph: This body type is thin, usually tall, and lanky. Individuals with a sturdy, rounder bone structure have wider hips, stocky limbs and barrel-shaped rib cages. They struggle to gain weight no matter how many carbs or how much fat they eat. They usually have a lean build with long limbs and small muscles.Do Ectomorphs lose fat easily? ›
Ectomorph is a body type that is described as tall and slim, with narrow shoulders and a low muscle mass percentage. In general, people with an ectomorph body type have a fast metabolism and tend to lose weight easily.