What to Know About the Mesomorph Body Type

Medically Reviewed by Ross Brakeville, DPT on September 11, 2023
3 min read

There are three basic body types. Each one poses its own benefits and health concerns. Learn more about the mesomorph body type and determine which body type you have.

Your body type is a combination of your muscles, bones, and overall density. You may fit a single category or be a combination of two.

Ectomorphs. People with this body type are naturally long and lean. They have little body fat and little muscle. If you’re an ectomorph, you may struggle to gain weight.

Endomorphs. This body type is opposite that of ectomorphs. If you have this body type, you tend to have more body fat, more muscle, and gain weight easily.

Mesomorphs. This body type is more athletic and prone to muscle development. If you have this body type, you are not over or underweight. You may tend to be athletic and strong.

Don’t confuse body type with body shape. People who fall into these three categories may also be characterized by the shape of their body:

  • Apple – tends to be round with a wider waist
  • Pear – tends to carry weight in the hips, butt, and thighs
  • Hourglass – fat is more evenly distributed with a narrow waist
  • Inverted triangle – tends to have broader shoulder and a larger chest‌
  • Ruler – tends to have less pronounced curves

You may see people on TV and in magazines and wish you could look the same. While you can utilize diet and exercise to enhance your shape, at the end of the day, you still fit into the category of one body shape.

Mesomorphs tend to stay fit with greater ease than other body types. Mesomorphs tend to have:

  • Broader shoulders
  • Narrower waist
  • Medium bone structure‌
  • Lower body fat percentage

Prioritize cardio. Since mesomorphs tend to gain weight, cardio is imperative for maintaining a healthy weight. To burn fat, you can do high-intensity interval training (HIIT). Alternate between this type of workout and moderate cardio like walking fast, jogging, or riding a bike.

The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of activity each week, breaking down to 30 minutes a day, five days per week. If you prefer vigorous activity that really gets your heart rate up, you can cut these numbers in half. Incorporate strength training, like weight lifting, twice per week at a minimum.

Mesomorph diet. If you’re a mesomorph, it is imperative to have a well-balanced diet. A mesomorph diet should consist of equal parts protein, carbohydrates, and fruits/vegetables. Since muscle burns more calories than fat, you may be able to eat more calories each day while maintaining your weight.

If you work out, getting consistent protein in your diet helps with muscle repair. Be sure to include protein in your meals and snacks throughout the day.

For protein, you may consider:

  • Eggs or egg whites
  • Chicken
  • Turkey
  • Fish
  • Beans
  • Lentils
  • Greek yogurt‌
  • Protein powder

For carbohydrates and fats, you may consider:

  • Quinoa
  • Brown rice
  • Oatmeal
  • Nuts and seeds‌
  • Olive and coconut oil

When shopping for fruits and vegetables, try to stick to choices that are currently in-season. Choose organic or make sure you wash your choices well to get rid of pesticides that may be present.

Prone to muscle gain. Mesomorphs build muscles easier than other body types. Bodybuilding comes naturally, and with the right fitness regimen a mesomorph can develop an impressive physique.

Easier to lose weight. Mesomorphs may be prone to weight gain, but they also tend to lose weight easier than people with other body types. If you’re a mesomorph and you find that your jeans are a little too snug, you may lose weight easily by making healthy changes to your diet and exercise regimens.

Tendency to assume you’re healthy. Since mesomorphs maintain a body shape with greater ease than other people, it’s easy to think that dessert or extra calories won’t hurt you. The fact is, health conditions like osteoporosis, heart, and cardiovascular disease affect people of all body types.

Prone to weight gain. Mesomorphs are more prone to weight gain even though they tend to have low body fat levels. They tend to gain or lose weight easily. Since overindulging is easier than counting calories, mesomorphs may gain weight before they realize it.