Body Type Calculator

Determine your body type (ectomorph, mesomorph, or endomorph) and frame size using wrist circumference and height. Includes shoulder-hip ratio, full assessment, and training/nutrition recommendations.

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Body Type
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Frame Size —
Description —
Extended More scenarios, charts & detailed breakdown ▾
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Body Type
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Frame Size —
Height/Wrist Ratio —
Professional Full parameters & maximum detail ▾
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Body Type Profile

Somatotype —
Frame Size —
Metabolism Tendency —
Body Composition Tendency —

Nutrition & Training

Recommended Macro Split —
Training Style Recommendation —
Calorie Multiplier Suggestion —

How to Use This Calculator

  1. Measure your wrist circumference at the smallest point and enter it in inches.
  2. Enter your height in inches and select sex.
  3. The calculator determines your frame size and body type.
  4. Use Shoulder-Hip Ratio for body shape classification.
  5. Use the Professional tab for macro recommendations, training style, and calorie multiplier.

Formula

Frame size ratio = Height (in) / Wrist circumference (in)
Male: >10.4 = Small | 9.6–10.4 = Medium | <9.6 = Large
Female: >11.0 = Small | 10.1–11.0 = Medium | <10.1 = Large

Example

Example: Male, 70 inches tall, 6.5 inch wrist. Ratio = 70/6.5 = 10.77 → Small frame → Ectomorph.

Frequently Asked Questions

  • Ectomorphs are naturally lean with a fast metabolism and difficulty gaining muscle. Mesomorphs are athletic with a medium frame and respond well to training. Endomorphs have a larger frame, gain weight more easily, and tend to store fat.
  • Frame size is calculated by dividing height by wrist circumference. For men: ratio >10.4 = small frame, 9.6–10.4 = medium, <9.6 = large. For women: >11.0 = small, 10.1–11.0 = medium, <10.1 = large.
  • Yes. Most people are a combination of two somatotypes. For example, a meso-endomorph builds muscle easily but also gains fat. The classifications are guidelines, not rigid categories.
  • Ectomorphs benefit from heavy compound lifts with longer rest periods. Mesomorphs do well with a mix of strength and hypertrophy training. Endomorphs benefit from circuit training and higher cardio frequency to manage body composition.

Related Calculators

⚖️ BMI Calculator 📐 Body Fat Calculator 🎯 Ideal Weight Calculator 🥗 Macro Calculator
Sources & References (5) ▾
  1. Sheldon WH — The Varieties of Human Physique: An Introduction to Constitutional Psychology (1940). Harper & Brothers — Historical reference / NCBI
  2. Carter JEL & Heath BH — Somatotyping — Development and Applications (1990). Cambridge University Press — Cambridge University Press
  3. Heyward VH — Advanced Fitness Assessment and Exercise Prescription, 6th ed. (Human Kinetics, 2010) — Human Kinetics
  4. Metropolitan Life Foundation — 1983 Metropolitan Height and Weight Tables. Stat Bull Metropolitan Life Insur Co. 1983;64(1):3-9 — Metropolitan Life / NIH reference
  5. ACSM — ACSM's Guidelines for Exercise Testing and Prescription, 11th ed. (2022) — ACSM