Metabolic Type Quiz

Find Your Metabolic Type & Get a Personalized Diet Plan

By: Jeremy Fox, CNC, CPTPublished: July 6, 2021

Have you ever wondered why some people can eat whatever they want and stay skinny? Or why others can gain weight by simply looking at a french fry?

The reason people gain and lose weight differently has to do with natural genetic variation in metabolism. This variation can be characterized by 3 metabolic types. Although some people are between categories.

With this simple metabolic type quiz, you can find out how your metabolism compares to the general population. And use this information to get better results from your diet and exercise program.

metabolic type quiz

Answer these 9 simple questions to automatically find your metabolic type and get free personalized nutrition recommendations.

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3 Metabolic Types

Generally, metabolic types are split into three categories called endomorph, mesomorph, and ectomorph. You may also hear these referred to as somatypes, phenotypes, or body types.

The 3 metabolic types correspond to slow, medium, or fast metabolic rates. Your metabolic rate is partially determined by genetics and influences your physical appearance and response to diet.

Metabolic Type Quiz

Endomorph Metabolic Type

Endomorphs tend to have a slower than average metabolism. This makes it easier to gain weight and harder to burn fat. So if you have this metabolic type, you are more likely to be round and soft.

For this reason, endomorphs have to be very diligent in their diets and be careful not to overeat. But this sensitivity to weight gain often leads endomorphs to chronically undereat. Which causes your metabolism to drop even further!

The key to healthy dieting for endomorphs is to find the appropriate calorie deficit that leads to weight loss without damaging your metabolism. Once you dial in your calories, it’s best to eat foods higher in protein and lower in carbs.

Detailed Endomorph Diet

Ectomorph Metabolic Type

Ectomorphs generally have a faster metabolism than average people. This makes it easy to lose weight, but you also have a hard time gaining healthy lean muscle. So you might be unhappy with being skinny but not that muscular.

With a hyperfast metabolic rate, ectomorphs have to be careful not to expend too much energy. Otherwise, you’ll never be able to eat enough to gain weight or build muscle.

The key to healthy eating for ectomorphs is to get enough calories to fuel your metabolic bonfire and your daily activities. Often, you’ll need to increase your carb intake to meet this energy demand. Adequate protein is very important as well.

Detailed Ectomorph Diet

Mesomorph Metabolic Type

Mesomorphs have a metabolic rate somewhere between endomorphs and ectomorphs. For this metabolic type, it’s easy to gain weight but it’s also not as hard to lose it. While this has advantages, you can still be out of shape.

Even with “good genes”, mesomorphs have to pay attention to nutrition in order to reach their fitness goals. The good news is, making small adjustments to your diet and exercise plan can have huge results.

The key to eating for mesomorphs is a goal-specific calorie target, adequate protein intake, and healthy foods that fuel your workouts.

Detailed Mesomorph Diet

Metabolic Type Quiz Metabolic Rate Spectrum

Figure 1. A visual representation of the spectrum of metabolic types and corresponding metabolic rate. There are no distinct boundaries and there may be some overlap.

Hybrid Metabolic Types

It’s important to realize that there aren’t just 3 neat categories that every person fits into. Instead, metabolic types are a spectrum from fast to slow and everywhere in between.

For this reason, it’s best to include hybrid metabolic types to capture those people who fall somewhere in-between categories. These hybrid types are endomorph-mesomorph and ectomorph-mesomorph.

In reality, hybrid metabolic types are more common than pure types. Based on my body type quiz results from over 100,000 individuals, 2 out of 3 people have a hybrid metabolic type.

Endo-Meso Metabolic Type

Endo-Mesos aren’t as round as pure endomorphs, but they still tend to gain weight easier than most. With this metabolic type, you may gravitate toward a stocky or muscular build with some excess fat.

Therefore, endo-mesos can eat slightly more calories than pure endomorphs. But you’ll benefit from following recommendations similar to that of an endomorph.

Ecto-Meso Metabolic Type

Ecto-Mesos aren’t as skinny as a pure ectomorph, but you will still have a harder time gaining weight than losing it. Your calorie target won’t be as high as an ectomorph, but you should follow some of the same dietary tweaks.

Eating For Your Metabolic Type

Once you know your metabolic type, you can optimize your diet by making small adjustments to work with your body. This can have a significant impact on your weight loss or muscle gain results.

When I teach nutrition, I like to break it down into 4 core elements; calories, macros, food choices, and meal timing. So let’s look at each of those pieces.

Calorie Intake

By far the most important aspect of nutrition is energy balance. If you eat more calories than you burn you won’t lose weight. And if you eat less than you burn you won’t gain muscle.

But finding your ideal calorie intake isn’t always that simple. That’s because your energy needs depend on your metabolic rate, normal activity level, and exercise.

Together, these factors combine into what’s called total daily energy expenditure (TDEE). And your metabolism accounts for 60-80% of all the calories you burn in a day. This is why your metabolic type affects your calorie intake.

Once you know your TDEE, it’s easy to figure out your daily calorie intake. For weight loss, you need a slight calorie deficit. And for muscle gain, you need a calorie surplus.

calorie deficit calculator calories burned
Calorie Deficit General
Calorie Surplus General

Figure 2. Components of TDEE. Figure 3. Calorie deficit for weight loss. Figure 4. Calorie surplus for weight gain.


Carbs, fat, and protein are the 3 macronutrients that makeup all the food we eat. Carbs and fat are primarily used as fuel. The type of fuel you need is partially dictated by the intensity of your activity (i.e. more intense = more carbs).

In addition, your metabolic type influences which type of fuel you burn best. Endomorphs tend to do better with fewer carbs and a little more fat. While ectomorphs can get good results with a higher carb diet.

No matter your metabolic type, protein plays an important role in any fat loss or muscle gain diet. That’s because it’s a building block for rebuilding your body after workouts.

In addition, protein helps endomorphs feel full longer by raising a hormone called ghrelin. Plus, eating high-protein meals boosts your metabolism through the thermic effect of food (TEF).

Metabolic Type Quiz Hunger Level
Metabolic Type Quiz Thermic Effect of Food

Figure 5. Effect of macronutrients on hunger. Figure 6. Thermic effect of macronutrients.

Food Choices

Another important aspect of nutrition is the foods you choose to eat. Everyone can benefit from eating a diet consisting of mostly whole foods with minimal processing.

Some websites will have you believe that you can determine your food sensitivities based on your metabolic type. But the truth is, food sensitivities vary greatly between individuals – even within metabolic types.

So your best bet is to stick with whole foods and reduce or cut out foods that don’t agree with you.

Meal Timing

The final piece of the nutrition puzzle is when you eat your meals. While this is not significant on its own, it does become important once you dial in the other 3 pieces.

The reason nutrient timing matters is that eating food has an effect on your body’s hormones. For instance, eating carbs increases insulin levels which changes your metabolic state.

For weight loss and endomorphs, in particular, it’s best to keep carbs low most of the day. Except after workouts when insulin helps you recover and rebuild. Keeping insulin low doesn’t require you to fast, just eat small low-carb meals.

For weight gain, especially ectomorphs, eating carbs and protein throughout the day helps you stay in the anabolic window for a longer period.

Metabolic Type Quiz Meal Timing

Figure 7. How macronutrients and meal timing influences metabolic state. This example shows an evening workout.

bodybuilding meal plan

Metabolic Type Meal Plan

Get a personalized meal plan designed specifically for your body and lifestyle. Including custom recipes formulated to fit your macros and calories – no counting required!

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Take the Metabolic Type Quiz

To find out how you should eat based on your personal metabolic type, scroll back to the top of the page to take the metabolic type quiz. Or click here.

In addition to your metabolic type, you’ll get nutrition advice based on your fitness goal. So you can transform your body even if you’ve struggled to get results in the past.

3 Metabolic Types

Can You Change Your Metabolic Type?

As I mentioned earlier, your metabolic type is primarily dictated from birth by your genetics. So it’s not likely that your metabolic type will change from one major category to another.

That being said, you can change how your genes are expressed through diet and exercise. And you can significantly alter your metabolism by changing your body composition.

That’s because the amount of lean muscle you have is the biggest contributor to your metabolic rate. So by gaining muscle, you increase your metabolism and make it easier to burn fat.

Also, your metabolic rate decreases with age. But gaining lean muscle counteracts this decrease, thereby lowering your metabolic age.

Metabolic type quiz - metabolism and lean mass

Figure 8. The direct relationship between lean mass and metabolic rate.


Your metabolic type is a good predictor of how your resting metabolic rate compares to other people. When you know your metabolic type, it’s easier to design a diet and exercise program that works with your body.

The metabolic type quiz helps you see how you compare to the general population. Along with this information, it’s important to account for your lifestyle and schedule when creating a meal plan.

Check out my related articles below for more information on body types and nutrition!

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