Metabolic Types Explained by Nutritionist

If you’d rather watch and listen, this information-packed video (6-minute watch) explains everything you need to know about metabolic types. Click HERE to subscribe to my YouTube channel for more fitness tips!

What Is Metabolism?

So, what does the word metabolism mean, anyway? Basically, it’s the process by which your body breaks down food and turns it into energy. Your metabolic rate is simply the speed at which this energy turnover occurs.

You could think of metabolic rate as your body’s unique engine speed. It can rev high, idle low, or cruise somewhere in between.

Metabolic types are just different categories on this energy spectrum.

Metabolic Types Explained

The three metabolic types are ectomorph, mesomorph, and endomorph. Each type has unique physical attributes and a different metabolic rate.

To explain the differences, picture athletes at a track meet. An ectomorph is like a long-distance runner with a slim build. They generally have a fast metabolism, readily burning fat but making gaining muscle difficult.

By comparison, a mesomorph is like a sprinter, known for their naturally athletic build. With a medium metabolic rate, mesomorphs can willingly gain muscle and lose fat.

Finally, an endomorph would be like a shot putter with a robust build. Their slower metabolism makes weight loss challenging but also supports more muscle mass.

It’s important to understand that most people don’t neatly fit into these three categories. According to a Nutritioneering survey, about two out of three people have hybrid body types.

Hybridizing metabolic types provides more discriminant categories. For example, ecto-mesomorphs have a medium-high metabolism, while endo-mesomorphs have a medium-low metabolism.

Do Metabolic Types Matter?

You might be asking yourself, “Do these metabolic types really matter?”

Some would people argue that categorizing body types is oversimplified and unhelpful. Indeed, the internet is saturated with pointless “body shape” quizzes.

However, studying body types has roots in ancient Indian Ayurvedic medicine. Additionally, modern studies suggest somatotypes have meaningful implications in sports and exercise science^1,2.

Real-World Applications

If you still need convincing that metabolic types matter, consider some real-world examples.

For the first 10 years of my fitness journey, I struggled to weigh more than 160 pounds despite following the standard bodybuilding advice. The main reason for this plateau is that I wasn’t eating right for my ecto-meso metabolism.

Once I finally realized this, I modified my diet and exercise routine and gained 30 pounds the following year.

On the other end of the spectrum, I’ve worked with many endomorph clients who could never lose weight or were stuck in a yo-yo-diet cycle. When I helped them adjust for their metabolic type, they finally lost weight and kept it off.

Click here to see more testimonials from my clients.

Finding Your Metabolic Type

Let’s assume you’re ready to find your metabolic type. The simplest way to do so is to assess your baseline body weight.

For example, if losing weight is very hard, you’re probably an endomorph. If it’s only somewhat challenging, you’re likely an endo-meso.

On the other hand, if gaining weight is somewhat challenging, you’d be an ecto-meso. And if you really struggle to gain weight, that puts you in ectomorph territory.

Still, it can be difficult to evaluate yourself, especially if you have mixed traits. That’s why I created a simple metabolic type test.

You just answer nine basic questions about your appetite and lifestyle. Then, you’ll see your metabolic type with diet and workout recommendations.

Click here to take the metabolic type quiz. The information is free, and you don’t have to enter your email address.

Eating for Your Metabolic Type

Once you know your metabolic type, you can define your ideal calories, macros, foods, and meal schedule.

Next, I’ll provide examples of best dietary practices for endomorphs and ectomorphs. If you’re a hybrid, you should lean toward the recommendations for your dominant traits.

Calorie Intake

The most critical factor in controlling body weight is the difference between the calories you consume and the calories burn.

Most people know about calories in vs. calories out. But did you know your metabolism burns 60 to 80 percent of your daily calories? So, metabolic variation can account for a few hundred calories per day.

This chart shows an example of the potential difference in daily energy expenditure for someone with a slow metabolism compared to a fast metabolism.

This variation is why adjusting for your metabolic type is essential when determining your daily calorie intake for fat loss or muscle gain.

Endomorphs need fewer calories than the average person, while ectomorphs need more. Mesomorphs and meso-blends fall somewhere in between.

This graphic shows how metabolic types are a spectrum instead of finite categories. But figuring out where you fit helps us hone in on your ideal energy balance.

Macronutrient Ratios

The next factor to consider is macronutrients, which are protein, carbs, and fat. Some diets prescribe extreme macros such as low-carb or low-fat.

However, balancing macronutrients is better for sustainable dieting and long-term health. You can then slightly adjust your macros based on energy needs and dietary preferences.

Generally, endomorphs can benefit from lower carbs and higher fat, which helps to reduce total calorie intake and improve insulin function. On the other hand, ectomorphs can handle eating more carbs and less fat to fuel their metabolism and prevent muscle breakdown.

This chart shows typical macronutrient ratios for low, medium, and high-carb diets. You can also rotate your macros daily in a process called carb cycling.

Food Choices

When hitting your macros, it’s necessary to choose the right foods. For optimal results, I recommend primarily whole or minimally processed options.

However, your grocery list can change with your metabolic type and fitness goals.

Endomorphs are more affected by junk food and should focus on eating clean. Cheat meals and refeed days should be less frequent.

Conversely, ectomorphs can indulge in cheat meals more often, especially if they need the calories. But it shouldn’t become a habit, and dirty bulking isn’t worth the health risks.

Meal Timing

Finally, timing meals around your sleep and workout schedules can slightly boost your results. Many sports nutrition studies have documented the effects of nutrient timing.

Specifically, research shows that eating several small protein-rich meals throughout the day helps maintain a healthy weight.

In addition, endomorphs may focus on protein and fat for most meals and add carbs around their workouts for energy and recovery. Meanwhile, ectomorphs could benefit from balanced meals of protein, carbs, and fat throughout the day.

When you put all these nutrition pieces together, you’ll amplify your results.

Take Control of Your Weight

Understanding your metabolic type empowers you to make informed decisions about your diet and puts you in control of your body weight. So, click here to take the free test and get more detailed advice.

If you feel overwhelmed by the information, I also provide custom nutrition plans with easy recipes and goal-specific workouts. You’ll get access to a private community, and you can email me with your questions.

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References
1) Ryan-Stewart, Helen, James Faulkner, and Simon Jobson. “The influence of somatotype on anaerobic performance.” PloS one 13.5 (2018): e0197761.
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).