Find Your Body Type Calculator
To help you figure out your macros, it’s essential that you know your body type. This calculator was created to give you a rough estimate of where you fall. MOSTLY EVERYONE is a mix of body types. And you will see this from the calculator once it pulls your results. When it comes to deciding your dominant type, I want you to use the one you show to favor most when it comes to deciding where to put your macros for our Daily Metabolic Rate, Calories, and Macros calculator.
Please answer the questions below to find out your dominant body type.
Once you get your results, use the dominant type to decide which macro set up you’ll use above and on the Calorie/Macro Calculator.
Body Type Calculator
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Macronutrient Break Down by Somatotype (Body Type)
Endomorphs – Slow metabolisms, usually store fat easier
Endomorphs are typically classified as having a thicker or stockier frame. You’ll often find that you might carry a lot of weight in your torso and abdominal area. Your metabolism is typically a little slower, and you find it very easy to gain weight – while finding a challenge to lose it. For you, we want to keep protein and fats a bit on the higher side, while keeping carbs a little on the lower end.
Male Endomorphs – Male endomorphs are round, and tend to be curvaceous males with short necks, narrow shoulders, thick waists, calves, and ankles, and an “apple” shape.
Female Endomorphs – Female endomorphs are generally bigger on the top half of their bodies than on the bottom. They commonly have narrow hips and a large chest and stomach, with a curvaceous “apple” shape. Endomorphs tend to gain weight above the waist or along the buttocks.
Nutrition Recommendations: For endomorphs, excess calories are more likely to be stored as fat. This leads to a greater propensity for energy storage, including both lean mass and fat mass. Endomorphs typically find that they have a lower tolerance for carbohydrates. Endomorphs typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed (e.g., around your workouts, before and after exercise). Your diet should consist of more fat and protein, and less carbohydrates.
Cutting Phase: Protein: 1.35-1.5 g/lb Fats: 0.35-0.45 g/lb Carbs: Fill in with remaining calories
Lean Building Phase: Protein: 1.2-1.35 g/lb Fats: 0.4-0.6 g/lb Carbs: Fill in with remaining calories
Ectomorphs – Fast metabolism, usually loses fat quicker – classic hard gainer
Ectomorphs are usually classified by having long limbs, and a thin frame/build. You’ll often notice it’s hard for you to gain weight or put on muscle – despite how much you might eat. For you, we want to keep protein on the moderate to high side to aid in building muscle if you are looking of put on size, or to simply keep what you have if you are looking to cut and lean out. Carbs will take a larger role in your diet as an energy source, while fats will stay moderate to low.
Male Ectomorphs – Male ectomorphs have skinny arms and legs, thin waists, wrists and ankles, low muscle mass and “twig” shapes. When they do gain weight due to lack of fitness, they put the weight on their stomach and waist.
Female Ectomorphs – Female ectomorphs are waif-like and slim, with thin necks, shoulders, hips, wrists, calves, and ankles – a “ruler” shape. Ectomorphs usually put on weight in their stomach and upper hips, while maintaining slender arms and legs.
Nutrition Recommendations: Ectomorphs tend to have very active thyroids, and sensitive sympathetic nervous systems – so you have naturally a higher output and higher sensitivity to catecholamines like epinephrine and norepinephrine. Ectomorphs have a fast metabolic rate and a high carbohydrate tolerance. Ectomorphs do best with more carbohydrates in the diet, along with a moderate protein and lower fat intake.
Cutting Phase: Protein: 1.2-1.35 g/lb Fats: 0.25-0.4 g/lb Carbs: Fill in with remaining calories
Lean Building Phase: Protein: 1.0-1.25 g/lb Fats: 0.3-0.5 g/lb Carbs: Fill in with remaining calories
Mesomorphs – Naturally fit, average metabolism
Mesomorphs are classified as having a more athletic and muscular frame naturally. You have the type of body that responds well to training, whether you are looking to lean build or lose fat. Your metabolism is pretty healthy, and you may even tend to be a little on the leaner side naturally without dieting. A basic set up for you is going to focus on preserving muscle during your cut or lean out phase by keeping protein higher. Since gaining muscle isn’t a major problem for you, we can be a little more conservative in a lean build and allow your body to optimally use carbs to help with putting on lean tissue and size. Fats for you will remain in a moderate level whether your goal is cutting or lean building.
Male Mesomorphs – 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. Male mesomorphs tend to gain weight easily, especially in the hips, buttocks, upper back, and stomach.
Female Mesomorphs – Female mesomorphs tend to have a classic “hourglass” shape, with wider shoulders and hips, and a distinctively narrow waist. They tend to both gain weight and lose weight proportionally in the hips and buttocks, upper back and chest, and have curvy bodies that balance out a bikini top and bottom. A slight weight gain can appear sizeable because the mesomorph’s body fat easily hides muscle.
Nutrition Recommendations: Mesomorphs tend to be testosterone and growth hormone dominant in both men and women. It’s this combo that leads to a predisposition for muscle gain and the maintenance of a lower body fat pretty naturally. Mesomorphs typically do best on a mixed diet set up, consisting of balance between carbohydrates, proteins, and fats.
Cutting Phase: Protein: 1.15-1.35 g/lb Fats: 0.2-0.4 g/lb Carbs: Fill in with remaining calories
Lean Building Phase: Protein: 1.1-1.3 g/lb Fats: 0.3-0.45 g/lb Carbs: Fill in with remaining calories
When you use the calculator above you might see that you have a ratio that puts you a being dominant in two types. You can use the guide below to see where you fall with macros given your results.
An ecto-mesomorph is predominantly Ectomorph with some Mesomorph characteristics. This group tends to be lean with more muscle mass than a straight ecto but still less than a pure meso, or a meso-endomorph.
Typical traits seen in both males and females: Smaller frame and bone structure, tends to build more muscle than a true ectomorph, wider shoulders than ecto, thinner frame with a more toned structure, still finds it hard to gain weight, can have well built legs, shoulders and arms (limbs not as lean as ecto, carries more muscle there instead), relatively fast metabolism.
Cutting Phase: Protein: 1.18-1.35 g/lb Fats: 0.23-0.4 g/lb Carbs: Fill in with remaining calories
Lean Building Phase: Protein: 1.05-1.28 g/lb Fats: 0.3-0.48 g/lb Carbs: Fill in with remaining calories
Meso-ectomorphs tend to have more of a medium to large bone structure, a medium amount of muscle, and a naturally athletic frame. Meso-Ectomorphs are predominantly mesomorphic with some ectomorph traits. Meso-ectomorphs have a bit tougher time gaining muscle than pure mesomorphs, but still do so better than ectomorphs or ecto-meso types. They typically find it easy to both gain and lose weight.
Typical traits seen in both males and females: Athletic and slightly muscular physique, leaner body with defined muscles, medium sized frame, more rectangular/ruler shape, gains muscle somewhat easily, can also gain fat more easily than ectomorphs or ecto-mesomorphs.
Cutting Phase: Protein: 1.23-1.35 g/lb Fats: 0.33-0.4 g/lb Carbs: Fill in with remaining calories
Lean Building Phase: Protein: 1.23-1.3 g/lb Fats: 0.35-0.5 g/lb Carbs: Fill in with remaining calories
Meso-endomorphs have typically a large bone structure, bigger muscles, but they also gain fat very easily. Meso-endomorphs are mostly mesomorphs with a bit of endomorphic characteristics. The best examples of this shape tend to be power-lifters, shotput athletes, and thoe with stockier yet more muscular shapes. They find it very easy to gain BOTH muscle and fat, but losing extra fat is much harder than their mesomorphic counterpart.
Typical traits seen in both males and females: Athletic broad round shoulders, larger muscles that are a bit defined naturally. Rectangular shaped body, holds more fat in the abdominals, lots of strength and power, tends to gain muscle easily, but also gains fat more easily than mesomorphs, tends to be more insulin resistant, so better off keeping carbs lower.
Cutting Phase: Protein: 1.3-1.43 g/lb Fats: 0.35-0.43 g/lb Carbs: Fill in with remaining calories
Lean Building Phase: Protein: 1.15-1.28 g/lb Fats: 0.35-0.44 g/lb Carbs: Fill in with remaining calories
Endo-mesomorphs are a bit stockier, with muscle, but tends to look a little soft due to a higher body fat percentage. Endo-mesomorphs are predominantly endomorphs with mesomorphic characteristics. They typically gain fat very easily and are usually seen with more muscular limbs but with slightly less abdominal fat than a true endomorph.
Typical traits seen in both males and females: Broader shoulders, stockier build, has some solid muscle but tends to look soft with a round shape. They gain both muscle and fat very easily, losing fat tends to be a challenge with their medium to slow metabolism.
Cutting Phase: Protein: 1.25-1.4 g/lb Fats: 0.28-0.43 g/lb Carbs: Fill in with remaining calories
Lean Building Phase: Protein: 1.2-1.35 g/lb Fats: 0.36-0.5 g/lb Carbs: Fill in with remaining calories
Using Percentages for Macros
Some of you might like to use percentages to come to the conclusion as to how many carbs/proteins/fats you should be eating per day. Now, although this isn’t my favorite method to getting one’s daily needs, it is definitely an easier solution that I know some folks like to use, so I’ve included a few RoxStar friendly examples below.
The OG Bodybuilder Approach 40% C/40% P/20% F
Body Type Suggestion: Mesomorphic, Ectomorphic, Ecto-Mesomorphic, Meso-Ectomorphic
In our calculator, the 40/40/20 setup is comprised of 40% protein, 40% carbs, and 20% fat. It’s a very common setup for a moderate/high protein/carb and low fat approach to dieting. It’s also a set up that has been commonly used as a go to in the bodybuilding circles. This set up is good for those who may have a higher metabolism, and tends to thrive well on a higher carbohydrate and low fat diet. It’s also a great setup for those who have more performance focused goals (specifically for those with long duration/running goals and hobbies – half marathons, marathons, 5K’s, triathlons, etc). The amount of carbohydrates in the diet will give you the fuel you need to be able to get through your training, and do so with umph and energy.
You can always tweak the amount of carbs vs protein vs fat to align with your overall compositional goals, however the higher carbs always make you feel amazing, and so this one is perfect for you. It should be noted that although this set up can work well for some, there are those for whom it’s not ideal – and that would be those of you who are a little more insulin resistant. You may want to focus on more that 40% Protein, 30% Carbs and Fat, or you may even be able to tweak this set up so that you flip the macros: 40% protein and fats, and 20% carbs. We actually have a “low carb” percentage calculation on the site, we’ll discuss that set up in a few.
The Balanced Approach 40% C/30% P/30% F
Body Type Suggestion: Mesomorphic, Meso-Ectomorphic, Ecto-Mesomorphic, Meso-Endomorphic (30% C/30% P/40%F)
The next suggested set up in our calculator is the 40% Carbs, 30% Protein and Fats. It’s a little bit more of a “Zone Diet” type of approach, and keeps everything in a nice balance across all 3 Macros. I even like to flip things around sometimes and play with a ratio of 40% protein, and 30% fats and carbs instead. You can tweak things to see what works for you. Of course if the diet is 40% carbs, that macro will be a little higher than let’s say if the carbs were at 30%.
So tweaking to see what work for you and gets you to your compositional goals is the major focus. This is a great setup for MANY people, regardless of goals. The ratios are set to keep blood sugar pretty constant, and can act as a nice starting point for a balanced approach to nutrition. In fact, I really love this set up for those with maintenance goals in mind after you’ve achieved your aesthetic goals, and you’re looking for a way to create an easy to adhere to lifestyle. This is another setup that can be used for performance as well. If you put the carbs at the 40% as suggested in the setup, then you have a balanced plan that will allow you to go the distance you need in your sport, and adequately recover as well.
Low Fat Approach: 45% C/35% P/20% F
Body Type Suggestion: Ectomorphic, Ecto-Mesomorphic
This set up is very similar to the 40/30/30 plan above, but what it does is tweak the ratio a bit for more carbs, more protein, and less fat. Traditionally, true “low fat” diets can err closer to 15-20% of the diet. In some cases, I sometimes feel that’s a little too low, and can dramatically have an impact on hormonal function. So, to tweak things in a way to make it safe for our members to use, I’ve kept the fat to be at 20% of the diet, which is still low fat in design.
Now, you can always tweak things a little more if you feel that having a low fat approach has worked best for you in the past. I would say to add any calories you take away from the fat percentage back into the carb percentage. So for example, if you decided to put your fats at 15% (you can change this integer in the calculator), then you need to put that 5% in your carbs because remember, fats and carbs work conversely. You would then have your ratios at 50% carbs, 35% protein, and 15% fat. Low fat approaches to diet works well for those who have a high level of insulin sensitivity, who thrive on carbohydrates in general, and tend to have a smaller frame (more ectomorphic and mesomorphic bodies).
Low Carb Approach: 25% C/40% P/35% F
Body Type Suggestion: Endomorphic, Endo-Mesomorphic
According to the American Dietetics Association, a low carbohydrate diet is one that consists of less than 35% of total calories coming from carbs. As a professional, I like to err on the side of caution, and start with this level as a maximal deficit to the diet when it comes to the initial set up of a meal plan. Remember, you can always adjust from here, and it’s always a safer bet to start out with more rather than less. A low carb diet does not have to be extreme to work. With this set up, you can keep your protein at 40%. Protein in the diet is always the constant, carbohydrates and fats however are the ones that are in flux. Carbohydrates in our set up hangs around 25%, while your fats are set at 35%.
Now, you can always tweak things a little bit more to lower carbs, but remember, you must in turn lower the fats – so the fat grams will go up to match the caloric level for the plan. So for instance, if you decide to do 20% of the diet from carbs, then that extra 5% needs to be added to your fats.
Keep in mind that this kind of set up is going to have you eating a relatively high amount of dietary fat to the tune of a number you may not be used to. So don’t be surprised if you see your daily fat grams sitting at 70 to 100 or more grams per day for fat loss!
And let me tell you this, I have had SEVERAL clients drop a large amount of weight eating what would be considered a very high fat set up. Your fat choices for your plan should come from healthy sources. So oils (olive oil, coconut oil, red palm oil, fish oil, etc), nuts, and fattier cuts of meat like salmon for instance (very high in Omega-3) are all the best options to include in this kind of set up that will keep you looking good not only on the outside, but the inside as well.
This kind of approach is a really good starting point for those who may have a lot of weight to lose. The initial drop with this kind of set up is going to be water – and due to the lowering of carbs in the diet. For every 1 gram of carbs stored as glycogen in the muscle, the body stores 2 grams of water (more or less). So lower the amount you consume, your body stores less, and burns what you have as fuel. Water drops off and you see a big response on the scale which is a good morale booster for anyone.
If you are someone who tends to be more insulin resistant (and often people who are heavier – and more often classified as obese are), then this kind of approach is right up your alley because insulin remains low to a good degree. You will in turn see a greater response to your diet, fat stores finally starting to move, increased energy, and a feeling of finally being able to accomplish that same goal that may have been eluding you up to this point.
So in conclusion, it’s up to you to determine which method you would like to use to get the exact macros you need to consume per day to see the best results when it comes to your goal. Play around with them, choose one, and proceed with putting together your plan confidently using the same methods I use with our very own clients.
Here are some more resources and articles on the site for you to read to have a greater understanding of how your macro set up plays a crucial role in setting up your plan. Please be sure to check these out.