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Somatotype (Body Constitution) Calculator

Determine your Sheldon scale body type (Ectomorph, Mesomorph, Endomorph) and get hybrid-specific training and diet plans.

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About

Human bodies rarely fit into a single rigid category. Most individuals are a phenotypic blend-a "hybrid" of the three primary somatotypes defined by William Sheldon and later refined by the Heath-Carter method. This calculator evaluates your skeletal frame size (via wrist and ankle circumference) relative to your mass and height to plot your position on the constitutional spectrum.

Understanding whether you are an Ecto-Mesomorph or an Endo-Mesomorph is critical for setting realistic metabolic expectations. An Ectomorph requires a caloric surplus simply to maintain mass, whereas an Endomorph typically possesses higher insulin sensitivity and retains mass easily. This tool provides a nuanced classification that moves beyond the basic three labels.

somatotype body type sheldon scale ectomorph mesomorph endomorph fitness plan

Formulas

We utilize a modified Heath-Carter logic adjusted for non-clinical inputs (excluding skinfold calipers). The logic estimates the Ponderal Index (PI) and Frame Size (F).

PI = H3W

Where H is height and W is weight. This is cross-referenced with wrist circumference to determine skeletal density.

Reference Data

Somatotype BlendMetabolic TraitsTraining VolumeNutritional Focus
Pure EctomorphFast metabolism. Hardgainer. Thin bone structure.Low volume, High intensity. Long rest periods.High Carbs (50%+). Frequent meals.
Ecto-MesomorphLean but muscular. "Athletic" aesthetic.Moderate volume. Compound focus + Isolation.Balanced macros. Timing around workouts.
Pure MesomorphNaturally muscular. Broad shoulders. Responds fast.High volume. Can handle frequency.Moderate Carbs. High Protein.
Meso-EndomorphStrong, bulky, powerlifter build. Gains fat easily.High intensity. Cardio is mandatory.Carb cycling. Lower fats.
Pure EndomorphSlow metabolism. Soft roundness. Stocky.High frequency. Circuit training/HIIT.Low Carbs. High Fats/Protein (Keto/Paleo friendly).

Frequently Asked Questions

Your genotype (skeletal structure, muscle insertion points) is fixed. However, your phenotype (how you look) is flexible. You cannot change your bone width (wrist size), but you can manipulate muscle mass and adipose tissue levels to "shift" your categorization visually from Endomorph to Mesomorph through training.
Skinny fat usually refers to an Ectomorph with Endomorphic tendencies (Ecto-Endo). This occurs when a person has a small skeletal frame (Ecto) but carries excess visceral fat due to poor diet and lack of muscle stimulus (Endo). The solution is typically resistance training, not cardio.
This suggests a mixed type, likely Ecto-Endomorph or Ecto-Mesomorph depending on muscle definition. Skeletal measurements like wrist size are excellent indicators of your "true" frame, independent of body fat.