What's My Body Type? Take This Quiz to Find Out If You're an Ectomorph, Mesomorph or Endomorph

Somatotype Quiz Questions

Answer the following 12 questions to determine your body type. Select the response that best describes your traits:

1. What is your basic bone structure?

• Slender and delicate
• Medium, muscular, and robust
• Thick, broad, and stocky

2. How would you describe your body shape/frame size?

• Narrow with thinner joints
• Average width and muscle development
• Thick waist and wider joints

3. Do you gain weight easily?

• No, I can eat anything without gaining
• I gain weight normally if I overeat
• Yes, I gain weight very easily

4. Do you build muscle easily?

• No, it's very difficult for me to build muscle
• I build muscle at a normal pace
• Yes, I can build muscle very easily

5. Where do you tend to store fat?

• Mostly in my stomach/midsection
• Evenly distributed over my body
• Mostly in my hips, thighs, and buttocks

6. How fast is your metabolism?

• Extremely fast - I struggle to gain weight
• Moderate - I maintain my weight without much effort
• Slow - I gain weight easily and struggle to lose it

7. What body type do you perceive yourself as having?

• Slim and lean
• Athletic and toned
• Curvy and solid

8. How prominent are your muscle curves?

• Not very defined
• Moderately defined when flexed
• Highly visible muscle curves

9. Which word best describes your physical power?

• Weak
• Average strength
• Very physically strong

10. How would you describe your energy levels?

• Low energy and easily fatigued
• Steady energy throughout the day
• High energy, rarely feel tired

11. Which body goals come most naturally to you?

• Losing fat
• Building lean, defined muscle
• Gaining weight and bulking up

12. Which description best fits your appetite?

• I rarely feel hungry and eat small portions
• I eat normal portions and feel satisfied
• I have a big appetite and get hungry frequently

Scoring Your Somatotype Quiz

To determine your body type, assign points for each answer:

• Ectomorph responses = 1 point
• Mesomorph responses = 2 points
• Endomorph responses = 3 points

Add up your total points. The somatotype category with the highest point score indicates your dominant body type:

• 12-18 points = Ectomorph
• 19-25 points = Mesomorph
• 26-36 points = Endomorph

Ectomorph Body Type

If you scored highest as an ectomorph, you likely have:

• Slim, delicate bone structure
• Fast metabolism
• Difficulty building muscle
• Difficulty gaining weight
• Lean and linear physique
• Small joints and thin limbs
• Lower energy and strength

As an ectomorph, your priorities are gaining mass and muscle without excessive body fat.

Diet Tips for Ectomorphs

• Eat plenty of complex carbs and lean protein
• Consume high-calorie foods to promote weight gain
• Drink calorie-rich smoothies and protein shakes
• Have smaller meals more frequently throughout the day
• Minimize cardio, which burns calories and muscle

Training Tips for Ectomorphs

• Focus on progressive overload and heavy weights
• Keep reps lower (3-5) and prioritize compound moves
• Allow for plenty of rest between intense lifting days
• Supplement with creatine for energy and performance
• Avoid excessive HIIT-style cardio when bulking

Mesomorph Body Type

If you scored highest as a mesomorph, you likely have:

• Naturally athletic frame
• Medium bone structure
• Moderate fat storage
• Muscular and defined physique
• Rectangular torso and wider shoulders
• Gain muscle easily when training
• Maintain weight easily

As a mesomorph, your goals are developing a symmetrical, aesthetic physique.

Diet Tips for Mesomorphs

• Balanced nutrition with a healthy mix of carbs, protein, and fats
• Consume 1-1.5 grams of protein per pound of body weight daily
• Time carbohydrate intake around workouts for energy
• Moderate calorie surplus when building muscle
• Slight calorie deficit when cutting fat

Training Tips for Mesomorphs

• Aim for sets of 8-12 reps using challenging weights
• Blend heavy compound lifts with isolation moves
• Shorter rest periods of 1-2 minutes between sets
• Balance strength and hypertrophy training
• Mix muscle groups and high/low intensity days

Endomorph Body Type

If you scored highest as an endomorph, you likely have:

• Stocky, thick frame and bone structure
• Rounder torso and shorter limbs
• Slow metabolism
• Gain fat more easily than other types
• Build muscle easily underneath fat
• Curvy and solid physique
• Carry weight in hips and thighs

As an endomorph, your goal is losing fat while maintaining muscle mass.

Diet Tips for Endomorphs

• Lower overall calorie intake focusing on protein
• Minimize empty carbs, sugars, and processed foods
• Increase intake of fibrous vegetables
• Stay very hydrated to control appetite
• Carefully track calories when dieting

Training Tips for Endomorphs

• Prioritize regular cardio to maximize calorie burn
• Keep rep ranges moderately high at 12-15
• Shorter rest periods to keep heart rate elevated
• Incorporate supersets, circuits, and complexes
• Train each muscle group 2-3 times per week

Optimizing Diet and Training by Body Type

While body types exist on a spectrum, tailoring your approach based on your unique traits sets you up for success. Here's how:

Ectomorph Diet and Training

Ectomorphs should strength train with lower reps, heavier weights, and full recovery between lifting days to build maximum muscle. A calorie surplus with ample protein and carbs prevents excessive leanness.

Mesomorph Diet and Training

Mesomorphs thrive with a refined balance of muscle-building and fat-burning techniques. Moderate calories with sufficient protein supports an athletic, symmetrical physique.

Endomorph Diet and Training

Endomorphs need higher volumes of fat-burning cardio and metabolic conditioning paired with modest calorie deficits to shed excess fat while retaining muscle mass.

Incorporating Somatotype Traits into Your Regimen

Use these strategies to get the most out of your body type:

Train to Your Strengths

Choose exercises that best suit your structure - for example, wider grips and stance for endomorphs or higher reps for ectomorphs trying to gain mass.

Vary Rep Ranges

Regularly cycling through different rep ranges supports all body types by providing muscle stimulation along with metabolic conditioning.

Adjust Nutrition as Needed

Re-evaluate calorie intake and macros every few weeks to fuel your unique body's needs for losing, gaining, or maintaining.

Listen to Your Body

Let soreness, energy levels, and progress help guide workout intensity, volume, and recovery times.

Be Patient and Consistent

All body types require dedication through gradual progress, plateaus, and setbacks to achieve goals.

Supplements for Maximizing Your Body Type

Certain supplements can give each body type an additional edge:

Ectomorph Supplements

Whey protein, creatine, BCAAs, omega-3s, and mass gainers help ectomorphs build muscle and size.

Mesomorph Supplements

Whey protein, multivitamins, BCAAs, pre-workout, and ZMA support athletic performance and recovery.

Endomorph Supplements

Fat burners, whey protein, fiber supplements, thermo/caffeine pills, and CLA can help endomorphs lose fat.

Customizing Your Somatotype Approach Over Time

As your body and goals change, you may need to adjust your training and nutrition strategy:

Ectomorphs Gaining Muscle

Higher volume heavy lifting with maximum calorie intake for size and strength.

Ectomorphs Maintaining Muscle

Slight calorie surplus with compound lifts and moderate cardio to retain mass.

Endomorphs Losing Fat

Higher reps and supersets plus HIIT cardio and a solid calorie deficit to lean out.

Endomorphs Maintaining Fat Loss

Sufficient protein intake with strength training and steady state cardio to keep fat off.

The Takeaway

While genetics play a key role, you have the power to optimize your current body type. This quiz and guide equipped you with the knowledge to eat, train, supplement, and live in alignment with your unique somatotype.

Remember, consistency trumps all else. Stick with the strategies that best serve your body type and be patient with yourself through the process. You've got this!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.