Body Type Calculator

Somatotype Classification: Height-to-Wrist Ratio Reference

Note: Female thresholds may vary slightly. The ratio is calculated as height (cm) divided by wrist circumference (cm).

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The Three Somatotypes: Ectomorph, Mesomorph, and Endomorph Explained

Body type classification dates back to the 1940s when psychologist William Sheldon developed the somatotype theory. Your body type - whether you're an ectomorph, mesomorph, or endomorph - is largely determined by genetics and bone structure. Understanding your somatotype helps you tailor workout routines, nutrition plans, and fitness goals to your natural physique. The height-to-wrist ratio provides a reliable indicator of your skeletal frame size, which correlates strongly with your dominant body type.

Ectomorph Characteristics and Training Strategies

Ectomorphs have long limbs, narrow shoulders, and a fast metabolism that burns calories quickly. If you're an ectomorph, you've probably struggled to gain weight despite eating more than your friends. Your small wrist circumference relative to your height indicates a delicate bone structure. For muscle building, ectomorphs benefit from compound exercises like squats, deadlifts, and bench presses with progressive overload. Eating calorie-dense foods and consuming 300-500 surplus calories helps overcome the metabolic challenge.

Mesomorph Advantages in Athletic Performance

Mesomorphs possess the classic athletic build - broad shoulders, narrow waist, and medium-sized joints. This body type responds well to resistance training, gaining muscle and losing fat more efficiently than other somatotypes. If your height-to-wrist ratio falls in the mesomorph range, you'll likely excel at sports requiring strength and speed. However, mesomorphs shouldn't rely solely on genetics. Consistent training, balanced macronutrients, and progressive programming ensure optimal results. Many professional athletes and fitness models carry dominant mesomorphic traits.

Endomorph Metabolism and Weight Management Approaches

Endomorphs have a larger bone structure, wider hips, and a slower metabolism that stores energy efficiently. While this was advantageous for survival historically, modern endomorphs often struggle with fat accumulation. Your lower height-to-wrist ratio indicates a robust skeletal frame capable of supporting significant muscle mass. Training strategies for endomorphs should combine strength training with cardiovascular exercise - high-intensity interval training (HIIT) proves particularly effective. Nutrition should emphasize protein, control carbohydrate intake, and focus on whole foods.

What is a Body Type Calculator?

A body type calculator determines your somatotype classification by analyzing key body measurements, primarily the relationship between your height and wrist circumference. This ratio reflects your frame size and skeletal structure - measurements that don't change significantly with fat loss or muscle gain. Unlike BMI or body fat percentage, your body type remains relatively constant throughout life, making it a reliable baseline for fitness planning. Our calculator uses the scientifically validated height-to-wrist ratio method to classify you as ectomorph, mesomorph, or endomorph.

How Does the Height-to-Wrist Ratio Determine Body Type?

The height-to-wrist ratio works because wrist circumference indicates bone thickness and frame size, while height provides scale normalization. To calculate your ratio, divide your height in centimeters by your wrist circumference in centimeters. A ratio above 10.4 suggests an ectomorph frame, between 9.6 and 10.4 indicates mesomorph, and below 9.6 points to endomorph characteristics. For example, a person measuring 175 cm tall with a 17 cm wrist has a ratio of 10.29, placing them in the mesomorph category with a medium frame.

Combination Body Types: Ecto-Mesomorph and Meso-Endomorph Variations

Most people don't fall purely into one category. Combination body types like ecto-mesomorph or meso-endomorph are common. An ecto-mesomorph might have long limbs but also gain muscle relatively easily, while a meso-endomorph could have an athletic build with a tendency to store fat. If your ratio falls near the boundaries, you likely exhibit traits from adjacent somatotypes. Recognizing your combination type allows for more nuanced training and nutrition strategies. For more detailed body composition analysis, try our body fat calculator or BMI calculator.

Tailoring Your Workout to Your Somatotype

Your body type influences optimal training frequency, volume, and recovery needs. Ectomorphs should prioritize heavy compound movements with longer rest periods and fewer weekly sessions to avoid overtraining. Mesomorphs can handle more volume and variety, benefiting from both strength and hypertrophy ranges. Endomorphs should incorporate more metabolic conditioning and circuit training alongside traditional strength work. All body types benefit from progressive overload, but the rate of progression varies. Track your workouts with a training log and adjust based on recovery and performance. To optimize your nutrition alongside training, check our calorie calculator for personalized energy targets.

Last Updated: January 2026 | Reviewed for accuracy