What is the mesomorph body type. How does the mesomorph diet work. What foods should mesomorphs eat. What are the benefits of following a mesomorph diet. How to create a mesomorph meal plan.

Understanding the Mesomorph Body Type

The mesomorph is one of three main body types or somatotypes, alongside ectomorph and endomorph. Mesomorphs are typically characterized by an athletic build with well-defined muscles. They tend to have broad shoulders, a narrow waist, and low body fat.

Key characteristics of mesomorphs include:

• Naturally muscular physique
• Rectangular or boxy body structure
• Ability to gain muscle easily
• Responsive metabolism
• Good insulin sensitivity

Are you unsure if you’re a mesomorph? One simple indicator is to compare your waist and hip measurements – if they’re roughly equal, you may fit the mesomorph profile. However, it’s important to note that many people don’t fit neatly into one category and may have characteristics of multiple body types.

The Science Behind the Mesomorph Diet

The mesomorph diet is based on the theory that different body types have different nutritional needs and metabolic responses. While there’s limited scientific research specifically on mesomorph diets, the approach is grounded in some established nutritional principles.

How does the mesomorph diet work? The core concept is balancing macronutrients to support muscle growth and maintenance while managing body fat. The typical macronutrient ratio recommended for mesomorphs is:

• 40% carbohydrates
• 30% protein
• 30% fat

This balanced approach aims to provide sufficient energy for workouts, support muscle recovery, and maintain a lean physique. However, it’s crucial to remember that individual needs may vary, and consulting with a nutritionist can help tailor the diet to your specific goals and health status.

Optimal Food Choices for Mesomorphs

A well-rounded mesomorph diet focuses on whole, nutrient-dense foods that support muscle growth and overall health. Here’s a comprehensive list of recommended foods:

Protein Sources

• Lean meats (chicken, turkey, lean beef)
• Fish (salmon, tuna, cod)
• Eggs
• Greek yogurt
• Cottage cheese
• Plant-based options (tofu, tempeh, legumes)

Carbohydrates

• Whole grains (quinoa, brown rice, oats)
• Sweet potatoes
• Fruits (berries, apples, bananas)
• Vegetables (broccoli, spinach, bell peppers)

Healthy Fats

• Avocados
• Nuts and seeds
• Olive oil
• Fatty fish

Why are these foods beneficial for mesomorphs? They provide a balance of nutrients to support muscle growth, energy production, and overall health. The combination of complex carbohydrates, lean proteins, and healthy fats helps maintain stable blood sugar levels and supports the body’s natural muscle-building tendencies.

Creating a Mesomorph Meal Plan

Designing a meal plan for a mesomorph involves balancing macronutrients and timing meals to support energy levels and muscle recovery. Here’s a sample day on a mesomorph diet:

Breakfast

Greek yogurt parfait with berries, granola, and a drizzle of honey

Mid-Morning Snack

Apple slices with almond butter

Lunch

Grilled chicken breast with quinoa and roasted vegetables

Post-Workout Snack

Protein shake with banana and spinach

Dinner

Baked salmon with sweet potato and steamed broccoli

Evening Snack (if needed)

Cottage cheese with sliced peaches

How should mesomorphs structure their meals? Aim for balanced meals every 3-4 hours to maintain steady energy levels and support muscle recovery. This approach aligns with the mesomorph’s typically higher metabolic rate and muscle mass.

Benefits of the Mesomorph Diet

Following a mesomorph-tailored diet can offer several potential benefits:

1. Improved muscle growth and definition
2. Enhanced athletic performance
3. Better energy balance throughout the day
4. Efficient weight management
5. Balanced nutrition supporting overall health

Why might these benefits occur? The mesomorph diet’s balanced approach to macronutrients supports the body’s natural tendencies towards muscle growth and maintenance. By providing adequate protein for muscle repair, complex carbohydrates for energy, and healthy fats for hormone balance, the diet can optimize a mesomorph’s physical potential.

However, it’s important to note that individual results may vary, and the effectiveness of any diet depends on consistency, overall lifestyle, and individual factors.

Customizing the Mesomorph Diet for Your Goals

While the standard mesomorph diet provides a solid foundation, it can be adjusted to support specific fitness goals:

For Muscle Gain

Increase overall calorie intake, with a focus on adding more protein and complex carbohydrates. Aim for 1.6-2.2 grams of protein per kilogram of body weight.

For Fat Loss

Slightly reduce carbohydrate intake to 30% of calories, increase protein to 35%, and maintain fat at 35%. This shift can promote fat burning while preserving muscle mass.

For Endurance Athletes

Increase carbohydrate intake to 50-60% of calories to support prolonged energy needs, while maintaining adequate protein for muscle recovery.

How can you determine the right approach for you? Consider your current body composition, activity level, and specific fitness goals. It may be helpful to consult with a nutritionist or dietitian to create a personalized plan.

Potential Challenges and Considerations

While the mesomorph diet can be beneficial, it’s important to be aware of potential challenges:

• Calorie tracking: Maintaining the recommended macronutrient balance may require careful food tracking, which can be time-consuming.
• Individual variations: Not everyone classified as a mesomorph will respond identically to this diet approach.
• Nutrient deficiencies: If not properly planned, focusing too heavily on macronutrients might lead to micronutrient deficiencies.
• Sustainability: Some individuals may find it challenging to stick to a structured eating plan long-term.

How can these challenges be addressed? Gradually implement changes, focus on whole foods, and consider working with a nutrition professional to ensure a balanced, sustainable approach.

Combining the Mesomorph Diet with Exercise

To fully leverage the benefits of a mesomorph body type, combining the diet with an appropriate exercise routine is crucial. Mesomorphs often respond well to a mix of strength training and cardiovascular exercise.

Strength Training

Aim for 3-4 strength training sessions per week, focusing on compound exercises that engage multiple muscle groups. This approach capitalizes on the mesomorph’s natural ability to build muscle.

Cardiovascular Exercise

Incorporate 2-3 cardio sessions weekly, mixing high-intensity interval training (HIIT) with moderate-intensity steady-state cardio. This combination supports cardiovascular health and helps manage body fat levels.

Recovery

Don’t neglect rest and recovery. Include 1-2 rest days per week and consider activities like yoga or stretching to support flexibility and prevent injury.

Why is this exercise approach effective for mesomorphs? It balances the body’s natural predisposition for muscle growth with cardiovascular health and fat management, creating a well-rounded fitness profile.

Remember, the key to success with any diet and exercise plan is consistency and adaptation. Regular self-assessment and adjustments based on progress and goals are crucial for long-term success.

In conclusion, the mesomorph diet offers a balanced nutritional approach that can support the unique needs of individuals with an athletic body type. By focusing on a mix of lean proteins, complex carbohydrates, and healthy fats, mesomorphs can optimize their natural tendencies towards muscle growth and efficient metabolism. However, it’s important to remember that individual needs may vary, and consulting with healthcare professionals can help ensure that your dietary choices align with your overall health and fitness goals.

What Is the Mesomorph Diet? Food List, Sample Menu, Benefits, More

By Jessica MigalaMedically Reviewed by Roxana Ehsani, RD, LDN

Reviewed: November 3, 2022

Medically Reviewed

Mesomorphs tend to do best on a well-balanced diet of 40 percent carbs, 30 percent protein, and 30 percent fat from calories.iStock (2)

If you could pass for Serena Williams or a professional football player, you may be a mesomorph. A mesomorph is one of the three main body types, according to proponents of the body type diet. (Ectomorph and endomorph are the other two.) Some experts say that by pinpointing your body type and understanding its unique strengths and challenges, you can design a diet and exercise plan that gets you faster to your goals for your health and physique.

What Is a Mesomorph?

A person who is a mesomorph is said to have more of an athletic body. “Their body structure is more rectangular or boxy. They’re also thin, but not wiry, and if they work out, they find they build muscle easily,” says Phil Catudal, a personal trainer in Atlanta. You know you might be a mesomorph, he says, if your waist and hips are the same width.

The Other Body Types 

Along with a mesomorph, the other two body types (also referred to as somatotypes) include ectomorph (someone who typically is long, lean, and lanky) and endomorph (a larger-boned person who is curvier or has more fat on their body). (1) 

How the Body Type Diet Works, and How to Know if You’re a Mesomorph

According to the tenets of the body type diet, people with mesomorph bodies may find that they build muscle relatively easily, and they should follow a diet divided fairly evenly between the macronutrients (carbs, protein, and fat). Mesomorphs also tend to have good insulin sensitivity, says Catudal, so, as the body-type thinking goes, they can eat a moderate amount of carbohydrates without wreaking havoc on their blood sugar levels.

There’s no rigorous research on the macronutrient recommendations or their effectiveness for mesomorphs or any of the other body types. But if you’re interested in this eating approach, Catudal recommends getting 40 percent of your calories from carbs, 30 percent from protein, and 30 percent from fat, and to eat at least 1,500 calories daily overall. The U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA), meanwhile, jointly recommend between 1,800 and 3,200 calories per day (based on age, gender, and activity level), with protein making up 10 to 35 percent, carbohydrates 45 to 65 percent, and fat 20 to 35 percent of those daily calories. Catudal argues the mesomorph will fuel your performance in the gym, and that you will have ample carbs to fill up your body’s glycogen stores for energy and protein for muscle repair postworkout.

Mesomorph Hybrid Types

Of course, many people’s bodies do not land in these confines. People can also have a hybrid body type because of their daily habits, diet, and exercise. One common hybrid type for a mesomorph is a meso-endomorph, says Catudal, which is a thicker person with a boxy midsection. They’re strong but you can’t see a lot of visible muscle. Catudal recommends that meso-endomorphs focus on strength and cardio workouts and cinch in their diet to promote fat loss.

There is also an ecto-mesomorph, and that’s someone who is naturally skinny but through an emphasis on strength training has become visibly muscular. (They also build muscle by adjusting their macros to eat fewer carbs and more protein.) For mesomorphs who may carry extra weight (a possibility for all body types), Catudal recommends reducing carbohydrate intake to 30 percent of your calories and then eating 35 percent each of protein and fat.

Which Popular Diets May Work Best for Mesomorphs

You’re going to want a diet that’s balanced, well-rounded, and doesn’t cut out food groups unnecessarily. Rather than a fad diet approach, you might want to adopt the popular eating pattern of smaller, more frequent meals. With larger muscle mass, your body burns through calories quickly, and you can stoke that fire — and keep your energy up — with balanced meals every few hours, recommends Catudal.

Food List for a Mesomorph

The body type diet states that a mesomorph will do best with a well-balanced meal plan (40 percent carbs, 30 percent protein, and 30 percent fat), focusing on whole grains and starchy carbohydrates, healthy fats, and protein-rich foods. Catudal says this will provide the needed energy for workouts as well as nutrients for muscle repair. They can also usually eat more calories compared with the other body types, as their higher percentage of muscle means a speedier metabolism. Here are the recommended foods on a mesomorph diet:

Meat and Fish

• Fish (salmon, tuna)
• Chicken
• Lean steak
• Turkey
• Eggs
• Protein shake

Dairy

• Yogurt
• Cottage cheese

Fruits and Vegetables

• Berries
• Apples
• Pears
• Oranges
• Avocado
• Cauliflower
• Green beans
• Broccoli
• Asparagus
• Brussels sprouts

Nuts and Seeds

• Nut or seed butter
• Almonds
• Cashews
• Pistachios
• Pumpkin seeds
• Sunflower seeds

Grains and Starchy Vegetables

• Sweet potato
• Lentils
• Beans
• Quinoa
• Brown rice

A 7-Day Sample Menu for the Mesomorph Body Type

Day 1

Breakfast Greek yogurt parfait made with pumpkin, cinnamon, pecans, and raisins

Snack Two hard-boiled eggs and strawberries

Lunch Large salad with chopped veggies, sweet potato chunks, avocado, and vinaigrette.

Snack Hummus and bell pepper sticks

Dinner Chicken and vegetable stir-fry over brown rice with crushed peanuts

Day 2

Breakfast Smoothie made with soy milk, peanut butter, banana, and spinach

Snack Cheese stick with an orange

Lunch Three-bean chili, side salad drizzled with vinaigrette, and a small whole-grain roll

Snack Veggies with a yogurt-based dip

Dinner Spaghetti squash noodles with tomato and ground turkey sauce

Day 3

Breakfast Whole-grain toast with almond butter, hard-boiled egg

Snack Trail mix

Lunch Pizza made on a whole-grain tortilla, topped with veggies and chicken sausage

Snack Protein bar

Dinner Baked salmon, roasted broccoli, sweet potato with a tab of butter

Day 4

Breakfast Cottage cheese with pineapple and crushed macadamia nuts

Snack Roasted chickpeas and an orange

Lunch Turkey chili spooned into a sweet potato

Snack Packet of flavored tuna and celery sticks

Dinner Fajita lettuce wraps made with sliced steak, bell peppers, and onions, topped with avocado slices

More on Healthy Eating

The 11 Best and Worst Oils for Your Health

Day 5

Breakfast Greek yogurt with blueberries, toasted quinoa, and sunflower seeds

Snack Veggies and hummus

Lunch Whole grain wrap with chicken, sliced veggies (bell peppers, carrots) on the side

Snack Turkey rolled around sliced bell peppers and mustard

Dinner Tuna niçoise salad

Day 6

Breakfast Avocado toast with peaches and a hard-boiled egg

Snack Chocolate protein shake

Lunch Chicken salad (made with a base of Greek yogurt) over greens

Snack Roasted lentils and an orange

Dinner Roasted chicken, sweet potatoes, and sautéed kale

Day 7

Breakfast Slice of veggie frittata and a banana

Snack Celery with peanut butter

Lunch Grilled salmon salad

Snack Protein bar

Dinner Quinoa bowl with chopped chicken, veggies, and a dollop of guacamole

Advantages of the Mesomorph Diet

Lucky for mesomorphs, “this body type is the most malleable through diet and exercise,” says Catudal. Meaning: While you can’t change your bone structure or frame, it may be easier for you to lose fat and build muscle. Another benefit is that someone who is more muscular and athletic may be able to generally tolerate more carbs, says Melina Jampolis, MD, an internist and board-certified physician nutrition specialist in Valley Village, California. And you will probably enjoy the satisfaction of being able to split your calories pretty evenly between carbohydrates, fat, and protein, rather than putting limitations on your diet and feeling deprived.

Again, though, understand there’s no scientific proof that one body type tolerates carbs better than another; this is simply what Dr. Jampolis has seen in her practice.

Disadvantages of the Mesomorph Diet

There are few disadvantages to eating a balanced diet that includes a pretty even split between carbohydrates, fat, and protein, especially when you’re physically active and have sport-related goals. That said, experts aren’t all onboard with this idea.

Jampolis generally doesn’t support eating for your somatotype and instead focuses on where patients are storing body fat. Storing fat around your middle is a risk factor for developing metabolic syndrome, a cluster of conditions that makes it more likely you’ll develop type 2 diabetes and heart disease. (2) Getting your waist circumference to where it needs to be (under 35 inches for women and 40 inches for men, notes the National Heart, Lung, and Blood Institute) should be your primary goal, and you can achieve that with other more studied diets, like the Mediterranean diet. (3,4)

Mesomorph Workout: Which Exercises Are Best for This Body Type?

Your ideal workout will depend most on your goals. “Weights will help you build muscle quicker, but cardio will help you drop weight quicker. Athletically, mesomorphs have it the best because they’re more responsive to exercise,” says Catudal. The one catch is that you’re at risk of hitting a plateau. “Mesomorphs maintain their bodies fairly easily, so there can be a tendency to not push yourself as hard,” he says. Switching up your workouts and giving your body something new can help prevent that stall.

A study from 2018 rated somatotypes of 36 active men and had them do weight-bearing exercises. (6) The authors concluded that about one-third of strength performance was driven by somatotypes. That means you don’t have to be limited by your body type. What’s more, not all experts agree about the merits of training for your body type. Nanci Guest, PhD, RD, a nutritional scientist and personal trainer in Toronto, points out there isn’t research that supports this idea of training for your genetics.

Resources for Following a Mesomorph Diet

• Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type, by Phil Catudal with Stacey Colino.
• The Truth About ‘Body Type Dieting’ for Ectomorphs, Endomorphs, and Mesomorphs, by Helen Kollias, PhD, and Ryan Andrews, RD, Precision Nutrition.
• “How to Eat for Your Body Type,” Open Sky Fitness podcast.
• “How to Lose Weight Based on Your Body Type,” Jacked on the Beanstalk podcast.

A Final Word on Following a Mesomorph Diet

With greater muscle mass, mesomorphs enjoy a speedy metabolism and ability to process carbohydrates well, especially if they’re also performing cardio or doing weights in the gym. For that reason, experts say mesomorphs thrive on a balanced diet.

By subscribing you agree to the Terms of Use and Privacy Policy.

Editorial Sources and Fact-Checking

1. Somatotypes. Harvard Catalyst.
2. Mentoor I, Kruger M, Nell T. Metabolic Syndrome and Body Shape Predict Differences in Health Parameters in Farm Working Women. BMC Public Health. April 4, 2018.
3. Assessing Your Weight and Health Risk. National Heart, Lung, and Blood Institute.
4. Agnoli C, Sieri S, Ricceri F, et al. Adherence to a Mediterranean Diet and Long-Term Changes in Weight and Waist Circumference in the EPIC-Italy Cohort. Nutrition & Diabetes. April 25, 2018.
5. Fast-Twitch vs. Slow-Twitch Muscle Fiber Types and Training Tips. National Academy of Sports Medicine. July 2018.
6. Ryan-Stewart H, Faulkner J, Jobson S. The Influence of Somatotype on Anaerobic Performance. PLoS One. May 22, 2018.

Additional Sources

• Dietary Guidelines for Americans 2020–2025 [PDF]. Dietary Guidelines for Americans. December 2020. 

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Accurate Body Type Quiz For Men & Women – 5 Easy Questions

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Accurate Body Type Quiz For Men & Women – 5 Easy Questions

Body Type Quiz

Your genetics play a large role in shaping your body. And knowing your body type helps you optimize your diet and workouts to transform your body.

That’s why I created this simple body type quiz. So you can learn how to burn fat and build lean muscle with personalized guidance.

Choose Your Gender To Start The Body Type Quiz

Before you take the quiz, I strongly recommend reading the article below! It only takes a few minutes, and you’ll gain valuable insights into what body types are and how they affect your diet and exercise strategy.

Of course, you don’t have to read it word for word. Feel free to skim the headings or jump to a section from the table of contents.

Jump to Section

Science of Body Types

3 Major Body Types

Ectomorph

Endomorph

Mesomorph

Mixed Body Types

Ecto-Meso

Endo-Meso

How To Find Your Body Type

The Science of Body Types

The idea of human body types dates back at least 3,000 years to the advent of Ayurvedic medicine in India. In this ancient practice, there were three distinct body types called Vata, Pitta, and Kapha.

Each body type is associated with specific physical and emotional characteristics. And the main principle is that knowing your body type can help you optimize your health and lifestyle.

Fast forward to 1940, and an American doctor brought the concept of somatotypes (body types) into modern science¹. Dr. W.H. Sheldon studied how anthropomorphic features affected people’s physical and psychological states.

While the role of body types in psychology is controversial, there is no arguing that genetic variation plays a large role in the way people look and respond to physical exercise.

Picture the athletes at a track and field meet. Everyone is relatively fit. Yet, there are distinctions in body shape and composition between the major events.

For example, distance runners tend to be skinny and lean. Sprinters are generally lean and muscular. While throwers are muscular and bulky².

Some of this variation is due to differences in training and diet. But much of it is predetermined by genetics and body type.

The 3 Major Body Types

Dr. Sheldon’s methods of somatotyping categorized human bodies based on shape and composition. In other words, how naturally lean, fat, and/or muscular an individual is.

In his work, Sheldon coined the terms ectomorph, mesomorph, and endomorph to describe the three major body types.

Ectomorph

An ectomorph body type is naturally lean with a more delicate build. And the overall body shape of an ectomorph is quite linear with few curves.

In practical terms, an ectomorph has the body type of a typical long-distance runner—smaller, lighter bones with less muscle mass and body fat.

But what causes ectomorphs to be naturally skinny when most people struggle to lose weight? The main factor is metabolic rate.

Ectomorphs are more likely to have a fast metabolism. In other words, they burn more calories even when just sitting around the house. And that means they don’t gain weight easily³.

While that may sound like a blessing, a super-fast metabolism makes it difficult to gain muscle. So ectomorphs don’t respond as well to resistance training and need to eat more calories and carbs than the average person.

Endomorph

By contrast, an endomorph body type is naturally fat or overweight. And their overall body shape is softer and rounder.

In the track and field analogy, an endomorph has the body type of a shot-putter—bigger, denser bones with more body fat and a fair amount of muscle mass.

As with ectomorphs, metabolism is the main factor that shapes the endomorph’s features. However, this body type has a slower metabolism that burns fewer calories.

Therefore, endomorphs tend to gain weight easier even if they eat fewer calories. And naturally, some of this weight gets stored as body fat.

But endomorphs are not destined to be fat. On the contrary, they are fast responders to resistance training and can burn off body fat with proper attention to calorie and carb intake.

Mesomorph

Lastly is the mesomorph body type. These are individuals who tend to be naturally muscular with more angular features.

Think of the classic sprinter’s physique. It combines minimal body fat with a powerfully muscular build and medium bone structure.

Mesomorphs have a metabolism somewhere between an ectomorph and endomorph. Being in that middle ground enables them to gain muscle and lose fat with relative ease.

However, being a mesomorph isn’t a free ticket to a Greek god body. Good genetics are only part of the equation. In addition, mesomorphs must eat and train right to achieve their full potential.

Mixed Body Types

Of course, it’s reasonable to point out that you can’t force every person on the planet into just three buckets. So at this point, it’s vital to explain the concept of mixed body types.

You see, body types are a spectrum, not explicit categories. And every person has features of all three body types, with one or two that are dominant.

That means we all have a little ecto, endo, and meso in us. But these mixed body types are usually expressed as ecto-meso or endo-meso.

Ecto-Meso

An ecto-meso body type is a mix of ectomorph and mesomorph. Therefore, they tend to be naturally lean but can also gain a respectable amount of muscle.

The long and high jumpers at a track meet are typically ecto-mesos. And they respond well to anaerobic (lifting) and aerobic (cardio) exercise⁴.

Often it can be hard to tell an ecto-meso from a true mesomorph because they overlap in body shape and composition. However, an ecto-meso has a faster metabolism and a more challenging time gaining weight than a mesomorph.

In addition, they are more likely to have the smaller bone structure and narrow rib cage of an ectomorph.

Endo-Meso

By contrast, an endo-meso is a mix of endomorph and mesomorph. So they tend to be naturally muscular and gain body fat quite quickly.

Endo-mesos would gravitate towards power-centric sports like rugby or powerlifting. And the biggest professional bodybuilders and strongmen have this body type.

Again there is an overlap between this body type and a mesomorph. But an endo-meso has a slightly slower metabolism than a mesomorph, making it a little easier to gain weight and muscle.

Also, this body type tends to share the dense bone structure and thick wrists of the endomorph.

Traditional Body Type Determination

At this point, you probably have a general idea of which body types are most dominant for you. But how do you find your body type based on quantifiable numbers?

The traditional method of determining body type involves many time-consuming measurements and complicated formulas referred to as the Heath-Carter method. Those numbers are then plotted on a chart showing you where you fall within the body type framework.

While accurate, this method is not practical for the vast majority of people who don’t have access to special equipment or the training to take the necessary measurements.

For this reason, I created a super simple body type quiz that only takes a few minutes. And the results are similar to what you’d get using the academic method.

How Does the Body Type Quiz Work?

My body type quiz works by asking you straightforward questions that require no measuring. Instead, each answer counts as a certain number of points, and those points are tallied to find your body type or mix of body types.

Body Type Quiz Questions

Of course, men and women have different builds, so the questions vary slightly depending on your gender. But here is a general idea of the topics involved.

Overall Body Shape

The first question in the quiz asks you if your general body shape is round, square, or triangular. While nobody has these exact geometric shapes, it does help hone in on your body type.

Wrist Size

Next up is your relative wrist size. The easiest way to assess this is by wrapping your middle finger and thumb around your wrist.

Then look at where your digits come together to see if they touch or overlap.

Lower Body Shape

The third question asks about your lower body in practical terms based on how your pants fit. This answer helps define your waist and leg proportions.

Upper Body Shape

For the fourth question, the phrasing is different for males and females. But the idea is to define your waist, arm, and shoulder proportions.

For men, you choose the best description for how your shirts fit. While women describe how toned their arms are.

Natural Weight

Finally, is a general description of your natural body weight, whether you tend to stay thin or carry extra fat.

Body Type Specific Meal Plan

Knowing what to eat to get in shape can be very confusing. But I can make it easy for you with a personalized plan built for your body type, activity level, and goals! Including a daily meal planner with 50+ recipes for just $13.99 per month!

Customize Your Plan

Body Type Quiz Score

Each question contributes a certain number of points to your overall score. But don’t worry, you don’t have to keep track or do any math. The quiz automatically adds up your score in the background.

All you have to do is answer the questions as honestly as possible and your true body type will be revealed. While the questions are simple, the results are surprisingly accurate.

Body Type Quiz Results

As soon as you submit your answers, you’re immediately shown your body type results. And unlike other quizzes, you are not required to enter your email address or personal information. You get your results with no strings attached.

On your results page, you’ll see the pros and cons of your body type. And you’ll get free tips on how to eat for your specific body type.

If the free advice sounds accurate, you do have the option to sign up for a personalized meal plan. But there is absolutely no pressure!

Take The Body Type Quiz

Now that you know how it works click here to take the body type quiz. You should be able to answer the five questions in just a few minutes. Then you’ll see your results and your personalized recommendations.

Metabolic Age Quiz

Your body type significantly influences your metabolic rate and your results from diet and exercise. But age and body composition also affect your metabolic rate.

As you get older, your metabolism naturally slows down. However, the more muscle you have, the faster your metabolism gets.

Therefore, it’s possible to have a metabolism faster or slower than other people your age. This is called your metabolic age, and it’s an indicator of a healthy lifestyle.

Click here to try my free metabolic age calculator to check if you have a healthy body composition and see if your metabolism is faster or slower than average.

If none of those calculators spark your interest, I have plenty more informative content for you. Check out these other great articles and tools that will help you reach your fitness goals faster!

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References
1) “William Herbert Sheldon.” Wikipedia, Wikimedia Foundation, 10 Jan. 2022, https://en.wikipedia.org/wiki/William_Herbert_Sheldon.
2) Eiin, Wong Jyh, Nick Flyger, and Noela Wilson. “SOMATOTYPES OF YOUNG MALAYSIAN TRACK AND FIELD ATHLETES.” Asian Journal of Exercise & Sports Science 4.1 (2007).
3) Ryan-Stewart, Helen, James Faulkner, and Simon Jobson. “The influence of somatotype on anaerobic performance.” PloS one 13.5 (2018): e0197761.
4) Chaouachi, M., et al. “Effects of dominant somatotype on aerobic capacity trainability.” British journal of sports medicine 39.12 (2005): 954-959.

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TEST to determine the type of figure

Look at yourself in the mirror from the front and determine the visual ratio of proportions:

Shoulders, hips and waist are almost the same size

The upper half of the body is larger than the lower

The lower body is larger than the upper

Narrow waist ia , hips and shoulders are almost the same size

Now turn in profile:

Large chest and abdomen

Slightly inverted abdomen

Small torso, flat stomach, excellent abs

Well-defined waist and hips

Measure your waist and hips in centimetres. The difference is:

Less than 20 cm

More than 30 cm

20-30 cm

Less than 15 cm

When you gain a couple of kilos, where is the weight deposited in the first place?

Fat usually accumulates on the abdomen, legs – thighs, calves, buttocks, sometimes in the waist

Fat often accumulates in the upper body: arms, back, chest, abdomen

On the abdomen and lower body

Excess fat can be deposited in different places, but usually it occurs in the chest and hips

The main advantage of your figure:

Lush chest

Slender legs

Toned body

Fragile shoulders

Which of these is the most difficult for you pick according to shape?

Skinny jeans

Lingerie and swimwear

Skirts

Dresses

If you want to lose weight, the easiest way is:

Strict diet, detox, treatments and gym

Increasing already serious physical activity, avoiding dinner

Physical activity without food restrictions

Diet without increasing physical activity

Which celebrity do you most resemble?

Drew Berrymore

Eva Longoria

Kate Hudson

Kira Nitley

Scarlett Johansson

Pear (spoon, cone, inverted triangle)

9,000 9,000

This figure has many advantages, for example, men consider this physique the most seductive. But the owners of the “pear” with wide hips and a fragile top usually complain about the difficulty in choosing clothes. To adjust the proportions, focus on the upper body – wear bright tops, and choose dark calm shades for trousers or skirts. You can also afford a neckline and massive jewelry that focuses on the chest. Which celebrity to target? The sultry beauties Jennifer Lopez, Beyoncé, Eva Longoria and Rihanna have the same type of figure.

Triangle (apple, diamond)

Girls with this body type have broad shoulders and narrow hips. An athletic athletic body with a set of extra pounds can look somewhat heavy. Among physical activities, preference should be given to all types of aerobics that develop large muscles of the hips and legs. When choosing clothes, pay attention to wide skirts with pleats, tight-fitting tops. You should not buy clothes with puffy sleeves, jackets with shoulder pads that focus on the shoulder girdle. But you can demonstrate slender legs in all its glory. Which celebrity has this body type? Your figure is of the same type as that of fit and slender Renee Zellweger, Angelina Jolie, Kate Hudson and Demi Moore.

Rectangle (banana, ruler)

This type of figure is characterized by slenderness, lack of fat deposits, but insufficient femininity – there is practically no waist. But it is the “Rectangle” that responds best to physical activity – you have elastic muscles by nature and you can easily adjust your proportions in the gym. As for the choice of clothes, then bet on layering. You can also afford stiff fabrics and intricate, figure-shaping architectural silhouettes. Another secret to the success of girls-“rectangles” – asymmetrical cut. Which celebrity to target? Refined and fragile Milla Jovovich, Keira Knightley, Gisele Bundchen, Nicole Kidman belong to the “rectangle” figure type.

Hourglass

Congratulations, you are the lucky owner of canonical female proportions. Those same 90x60x90 were written off precisely from the hourglass women. Even if you gain weight, it is distributed evenly and does not interfere with the overall attractiveness of the figure. In matters of choosing clothes, it is difficult for you to make a mistake, the main thing is to emphasize your dignity. As a rule, feminine elegant style is suitable for girls with a similar figure, unisex is definitely not your story. Who else has an hourglass? You are lucky to be in the company of recognized sex symbols – Scarlett Johansson, Sofia Vergara, Monica Bellucci, Salma Hayek.

character of a woman according to the type of her figure

Triangle, rectangle, circle. No, we are not talking about a math lesson at all. Pear, apple – and again fruit has nothing to do with it. And the conversation today will be about the female figure. Nature rewarded every girl with her type. Of course, if something does not suit you, you will have to work hard in the gym and revise your diet in order to achieve the desired results and parameters.

Have you ever thought that the type of figure determines the character and temperament of its owner? Yes, yes, it turns out that your figure can tell what kind of woman you really are. And this test will help you with this.

photo: creativenails.ru

Choose the figure that best suits you and find out more about yourself.

“Triangle” figure

Women who always try to keep everything under control have this type of figure. Nature has rewarded them with leadership qualities, which they skillfully apply in any sphere of life. Self-confidence allows these women to go through life with their heads held high. Although sometimes because of this they are prone to arrogance.

They are accustomed to giving everyone advice, teaching, telling how to live and how to act in different situations. But others may not always like it, so they can try to put such women in their place. But quite rarely it can have any result. Because these women have only their opinion, and it is the only correct one!

Inverted triangle figure

Women with this type of figure are distinguished by their straightness. These girls will not miss the opportunity to prove themselves, demonstrating to others their true nature. If necessary, they are always ready to defend their position and prove their point of view. If necessary, they are even ready to resort to more severe measures.

Strong, independent, ambitious, sometimes quick-tempered – these words can describe women with an inverted triangle figure. They are not afraid of change. Always keep the course strictly forward and are not accustomed to turning back.

It should be noted that such natures cause some fear and apprehension in the opposite sex. But at the same time, such girls are always honest and will never play up, but are always ready to say in person what they think of you, and they will also tell you how you need to live. And it does not depend on the arrogance of character. The same, namely honesty and truth, they expect from those around them in relation to themselves.

“Hourglass” figure

And the owners of this type of figure are given out by a rather ferocious and sometimes even arrogant character. These are predominantly powerful women. But this is how they behave only with others. With their own partner, they know how to be gentle and affectionate. For those around her, she is a lioness woman, for her own, she is a sweet and accommodating cat, the keeper of the family hearth and comfort in the house. This is a woman who will never put a career in the foreground. She prefers to be behind her husband, more like a follower than a leader.

The only thing these girls don’t accept in life is arguing. They believe that it is not worth wasting their precious time and effort.

“Circle” figure

The owners of this type of figure are active women in life. They are not used to sitting in one place for a long time. After all, life is one, and there are so many unknown things in the world that you need to know, tell, study. These girls cannot imagine their life without adventures.

They are open to communication and like to spend time with friends. They are also called the soul of the company. They live with emotions.