Nutrition Needs for Ectomorphs vs. Endomorphs vs. Mesomorphs

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Before we get into the difference in nutrition needs of each type of body, let’s first define each body type and traits.


  • These are your typical “skinny” type build. Typical traits include:
  • Small frame and bone structure
  • Lean muscle mass, but very little of it
  • Finds it hard to gain weight
  • Fast metabolism


  • People with this body type are at the other end of the scale and typically are “stocky”. Traits commonly found in them include:
  • Soft and round body
  • Easily gains muscle and fat
  • Finds it hard to lose fat
  • Slow metabolism


  • These are body types in between the ecto- and endomorphs. They are typically found to be:
  • Generally hard body
  • Well defined muscles
  • Strong
  • Gains muscle easily

Of the three body types, this last one is the athletic structure most of us would like to have.

Nutritional differences

But as different as each type of body structure is, so are their nutritional needs.


Because ectomorphs find it hard to gain weight, they need more calories than the other two types – up to 1,000 more per day over maintenance level. Because they burn calories so fast, it is necessary to eat around 6 meals per day so that they always have calories available for fuel. As far as macronutrient ratio, for them it should be 50/30/20 of carbohydrates/protein/fats, respectively. Carbs should come from pasta, rice, whole grain bread and dried fruits.


This body type also requires eating 5 to 6 meals per day, but for a different reason – to keep up their metabolic rate with their high intensity exercise program in an effort to reduce bodyfat and gain muscle. However, their caloric structure will be different as it will not include as many calories, but more protein to support building lean muscle with a ratio of 40/40/20 carbs/protein/fats, respectively. Their carbs will come from oatmeal, grains, fresh fruit, brown rice and potatoes.


Generally this body type just has to eat a healthy diet to support their current weight. Their ratio breakdown should be 40/30/30 carbs/protein/fats, respectively. Because their ratio includes more fats, they should eat more of the healthy fat foods, like avocados, olive oil, nuts, in addition to the regular carb fare of oatmeal, fruits, potatoes, meat, fish and eggs.

Each body type has their pros and cons and is difficult to move from one body type to another. The ectomorphs have to work hard to become mesomorphs by building muscle and gaining weight. For the same body type goal, endomorphs have to work hard to lose weight and tone up muscle. But by eating a tailored diet that moves them closer to their ideal body type, coupled with a healthy exercise program, they can reach their goal.

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