The Three Body Types: Ectomorph, Endomorph and Mesomorph

by | Oct 21, 2020 | Fitness Guides

There are three body types: the endomorph, the mesomorph, and the ectomorph. Despite what it might feel like at times, you’re not completely bound to one category or the other. Your lifestyle, genetics, history, and training style all play a part in how you look, and you can change this over time.

We all have certain tendencies towards one type or the other. Here’s what typifies each one:



These are naturally thin individuals who are also known as “hardgainers.” These types usually have lean frames and find it difficult to put on muscle mass.

They can eat piles of food and stay looking the same, even when gaining muscular weight which is their biggest goal. 

Ectomorphs tend to have a lean build, long limbs and small core muscles. This is even when they have managed to gain weight, they can still look skinny, especially in the calves and forearms.

If you are Ectomorph, this doesn’t mean that you are destined to be weak. You can still become remarkably strong, fit and healthy as anyone who is larger and more muscular. But if you want to gain weight, you need to be prepared to eat like you’ve never eaten before.



Mesomorph: The “envy” of the body types; these people are naturally athletic looking. A typical mesomorph has a decent amount of muscle mass. They are relatively lean and are able to gain muscle fairly easily.

In short, if you’re a mesomorph, you have a natural tendency to be fit and relatively muscular. Does this mean you can do nothing, eat everything, and get away with it forever? Definitely not—and you’re not necessarily healthier than the other two types, either. But you may be able to “bounce back” from being out of shape more easily than the other two body types.



A typical endomorph has a shorter and rounder appearance. Their body types typically have slower metabolisms and generally have a difficult time shedding fat. They also tend to gain weight and muscle easily.

Their build is a little wider than an ectomorph or mesomorph, with a thick rib cage, wide hips, and shorter limbs. They may have more muscle than the other two body types, but often struggle to gain muscle without putting on significant amounts of body fat. 

This doesn’t mean that an endomorph can’t be or become healthy. Of course they can. They can be as strong, healthy and just as capable as the other two body types. In some cases, they can even  have a strength advantage over the other two, due to their extra muscle mass. But losing weight can be their biggest challenge.

If you would like to know more about the different body types, please visit this link which will give you an insight on the psychologist and physician; William Sheldon who was best known for his theory; associating physique, personality, and delinquency.

Ectomorph, Endomorph And Mesomorph: How To Train For Your Body Type:




If you fall into this category and you want to add lean muscle to your frame, don’t spend countless hours in the cardio section. Focus on weight lifting routines that emphasize large muscle groups to help you build overall strength. These include the squat, deadlift, bench press and shoulder press. Instead of following a fast paced workout full of supersets, take it slow and opt for longer rest periods between sets. This will allow you to lift more throughout your routine. As an ectomorph you have the fastest metabolism of the body types, so you should aim to eat every few hours to keep fueled. This is not an excuse to eat poorly though. Eat quality, nutrient dense foods such as lean meats, fish, potatoes, brown rice, fruits and veggies. Don’t shy away from carbs!



If you’re a mesomorph you’re naturally muscular, and you benefit from a variety of training styles and exercises. In terms of strength training, isolation moves are good for you, as they allow you to dial into your already muscular frame and help you bring lagging muscles up to par. Split your workouts to focus on one body part per day and perform cardio or interval training regularly to help improve your results and highlight your muscular frame. Your nutrition should include a balance of lean protein, whole grain carbs and healthy fats at each meal. You may have it a little easier than the other body types, but that doesn’t mean you should eat poorly.  



If you are part of the endomorph club, you may be a bit stockier in appearance than the other body types. You gain muscle more easily than an ectomorph, but you also put on fat very easily. To help minimize fat gain, you should do 3-5 cardio sessions each week, alternating between steady state and HIIT. You should also follow a strength training program that is fast paced to help keep the intensity high. When it comes to nutrition, select meals that are full of lean protein, complex carbs and heart healthy fats. You’ll have to watch food intake a bit more than other body types, so if you’re trying to shed excess body fat that means a few less cheat meals.  

How To Choose The Perfect Keto Diet For Your Body Type:

Custom Keto Meal Plans

Keto for Ectomorph Body Types

Knowing your body type or what is called somatotype enables you to determine the right nutrient intake that your body needs. You’ll know the best diet for you and avoid health issues. For ectomorphs, they do well with a high-carbohydrate diet. However, a keto diet is a low-carb diet that won’t be applicable to those who want to gain some weight.

If you’re a model or one who loves an ectomorph body type, a cyclical keto diet or CKD is highly recommended. You’ll keep your body type with this keto diet but still supply you with the right nutrients you need to keep you healthy and strong.

Here are the good-to-know facts about the cyclical keto diet:

  • As already mentioned, this keto diet consists of 75 percent fat, 15 to 20 percent protein, and 5 to 10 percent carbohydrates on keto days.
  • You can enjoy a balanced diet on off days with 25 percent fat, 25 percent protein, and 50 percent carbohydrates.
  • You can save your off days for birthdays, vacations, holidays, and other special occasions.
  • To get the best results, you can eat wholesome carbohydrate-rich foods such as fruits, dairy products, starchy veggies, and whole grains on your off days instead of highly-processed foods and added sugars.

Keto and Mesomorph Body Type

  1. Targeted Keto Diet

The targeted keto diet or TKD is recommended for mesomorphs or active individuals and athletes who exercise a keto lifestyle but require more carbs. This diet consists of 65 to 70 percent fat, 20 percent protein, and 10 to 15 percent carbs. About 20 to 30 grams of carbohydrates must be consumed immediately before and after training or workout for performing higher-intensity exercises and promoting enhanced recovery.

Mesomorphs don’t store fat because the additional carbohydrates are readily burned off through intense training. So the best options for added carbs include dairy products, fruits, grain-based foods, and sports nutrition products.

  1. High-Protein Keto Diet

Mesomorphs have high metabolism due to intense training or physical activity. That’s why being on a high protein diet plan is important for tissue and muscle repair and faster workout recovery. People with mesomorph body types do well with High-Protein Keto Diet or HPKD.

Here are the good-to-know facts about High-Protein Keto Diet:

  • This keto diet consists of 30 percent protein, giving you the enough amount of protein that you need for training.
  • With the HPDK plan, you’ll have to consume about 120 grams of protein daily, which is equivalent to four 4-ounce servings of fish, poultry, or meat.
  • Carbohydrate intake is still restricted to 10 percent or less with 130 grams of fat.
  • While this keto plan may not result in the desired amount of ketosis, protein is used instead of glucose for energy, and this diet, along with your body type, generally results in weight loss.

Keto and Endomorph Body Type

For endomorphs or obese and overweight individuals, a standard ketogenic diet or SKD is highly recommended. Kickstart your keto diet and attain your weight loss goals with this keto diet, as you’ll need to consume 75 percent fat, 15 to 20 percent protein, and 5 to 10 percent carbohydrates.

Your meals and snacks will revolve around meats, fatty fish, avocados, butter, olive oil, and olives. You need to cut off carbohydrates from more than 300 grams daily to 50 grams or less or about one blueberry muffin. Eat leafy greens and non-starchy veggies, like broccoli, cauliflower, and lettuce. If you’re a fruit lover, you should also eat low-carb fruits such as melon and berries. Daily protein intake is about 90 grams or 30 grams of protein at each meal (about four ounces of fish, meat, or poultry).


People have different body types, and keto diets also come in varying carb, protein, and fat contents. Ectomorphs do well with a higher carbohydrate keto diet, while mesomorphs can either take the targeted keto diet or the high-protein keto diet. On the other hand, mesomorphs should follow the standard keto diet to shed more pounds faster.

Whether you’re an ectomorph, mesomorph, or endomorph, there’s always a keto diet type suitable for you. Make sure to keep track of your food choices and do your homework in researching the keto properties of the food you eat.

Custom Keto Meal Plans

Read More: Best Home Exercise Equipment for Losing Weight. 



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