The concept of the endomorph body type originated in the 1940s when psychologist William Herbert Sheldon introduced the somatotype classification system. He described three main categories (endomorph, mesomorph, and ectomorph) based on embryonic development layers and body composition traits.

Endomorphs were characterized as having rounder, softer bodies with higher fat storage, wider waists, and shorter limbs. This body type was originally defined on Sheldon's somatotype scale as 7-1-1, indicating high endomorphy with minimal mesomorphy and ectomorphy.

Today, research acknowledges that most individuals show a mix of traits, rather than fitting a single somatotype. However, endomorphs generally share slower metabolisms, greater carbohydrate sensitivity, and higher fat accumulation tendencies, which makes weight loss more challenging compared to other body types.

Body type characteristics

Characteristics of an endomorph body type include:

Shorter stature or height
Wider or rounder frame
Higher percentage of body fat
Women tend to have a curvier, pear-shaped body

People with an endomorph body type can easily put on muscle mass, but have an overall slower metabolism, higher tendency for fat accumulation and more difficulty with weight loss. Read more about the different body types and how they differ.

Best exercises for endomorphs

Studies show that endomorphs benefit most from a combined approach of strength training, cardio, and high-intensity interval training (HIIT) .

Strength training: 3–4 sessions per week with compound exercises such as squats, deadlifts, and bench presses, using moderate to heavy weights for 6–10 reps. This builds lean muscle and increases resting metabolic rate .
Cardio: 2–3 sessions per week of moderate-intensity activities like brisk walking, cycling, swimming, or elliptical workouts to improve heart health and increase calorie burn .
HIIT: 2–3 weekly sessions alternating short bursts of intense effort with recovery periods. HIIT enhances fat loss and raises post-exercise calorie burn .

For optimal results, experts recommend 5–6 total training sessions per week, each lasting 45–60 minutes, with added focus on daily non-exercise activity (NEAT) .

Endomorph diet tips

Research suggests that endomorphs benefit from specific macronutrient distributions: around 30–35% of calories from protein, 25–30% from carbohydrates, and 35–40% from fat . This balance helps regulate insulin sensitivity and promotes lean muscle retention.

Emphasize lean proteins: 1.2–2.0 g of protein per kg of body weight supports muscle mass and satiety. Sources include poultry, fish, eggs, and legumes
Choose complex carbohydrates: Low-glycemic vegetables, legumes, and whole grains help stabilize blood sugar and reduce fat storage
Incorporate healthy fats: Avocados, nuts, olive oil, and fatty fish aid hormone regulation and satiety
Limit processed foods: Avoid added sugars, refined carbs, and processed snacks that can lead to excess fat gain

These principles align with evidence that higher protein and lower carbohydrate diets improve weight loss outcomes in individuals with slower metabolic rates.

See this list of high protein foods that you can incorporate into your daily diet.

Meal plan for weight loss

A diet plan targeted for weight loss should contain less calories. A low-carb diet is a good option for endomorphs, as it helps to ward off hunger for longer periods (which will help with weight loss).

With a low-carb diet, it is important to prioritize foods with healthy fats, lean proteins, fruits and vegetables and whole wheat grains. Thermogenic foods, like cacao and green tea, will also boost metabolism and help with weight loss. Check-out other detox drinks that can help to stimulate weight loss.

The following table contains a 3-day plan of a low-carb diet for an endomorph body type:

Meal	Day 1	Day 2	Day 3
Breakfast	200g of natural yogurt with a tablespoon of honey + 1 slice of whole grain bread with a slice of mozzarella + 3 tablespoons of smashed avocado	1 cup of green tea + 2 scrambled eggs with one medium tomato and a teaspoon of dried basil leaves	1 cup of coffee with 200ml of skim milk + 50g of whole grain bread with 25g of mozzarella + 1/2 of a papaya (155g)
Morning snack	Coffee without sugar with 200ml of 2% milk + 10 almonds	200g of natural, non-fat yogurt with 1 tablespoon of flaxseeds + 1 medium tangerine	1 medium apple (150g) + 3 walnuts + 1 cup of green tea
Lunch	200g of spaghetti squash with 50g of homemade tomato sauce + 150g of ground meat + salad (lettuce, 50g of raw grated carrot, 20g of onion and 1 teaspoon of olive oil) + 1 medium orange	150g of grilled fish + 3 tablespoons of whole wheat rice + 1 cup of sauteed peppers, carrots, zucchini, eggplant and broccoli + 1 tablespoon of olive oil + 1 medium slice (90g) of melon	150g of of grilled chicken breast + 150g of cassava puree + salad (lettuce, arugula, 1 medium tomato, 20g of onion, 3 tablespoons of diced avocado) tossed in 1 teaspoon of olive oil and 1 teaspoon of vinegar)
Afternoon snack	One 30g serving of peanuts + 1 banana with ¼ teaspoon of cinnamon	Smoothie: 100g of avocado, 1 tablespoon of rolled oats, and 200ml of skim or rice milk + 10 hazelnuts	1 cup of green juice prepared with 1 leaf of collard greens, 1/2 a lemon, 50g of cucumber, 200ml of coconut water and 1 tablespoon of chia seeds
Dinner	2-egg omelet with 125g of spinach, 20g of onion, 50g of tomato, salt and pepper + salad prepared with 100f of lentils, 50g of broccoli and 50f of cauliflower + 1 medium pear (130g)	2 baked eggplants stuffed with 150g of tuna and 1 tablespoon of parmesan cheese + 1 salad prepared with 100g of lentils, 30g of onions and 50g of tomato	2 baked, large bell peppers (190g) stuffed with stir-fried ground meat and one tablespoon of parmesan cheese + 1 salad prepared with 100g of red beans, 50f of tomato, 50g of broccoli and 50g of grated carrot + 1 large slice of pineapple (100g)

This plan is merely an example. The quantities of food presented can vary depending on personal preferences and individual health. Therefore, it is best to consult a dietitian to develop a diet plan that is personalized to you and your goals.

Meal plan for muscle gain

A diet that targets muscle gain for an endomorph body type should prioritize the consumption of natural foods like fruits, vegetables and whole grains. You should consume about 1.6g of lean protein for every kilogram (or 2.2lb) of body weight. This protein should be evenly distributed at every meal. Learn more about diets for muscle gain.

The following table shows a 3-day plan for endomorph body types looking to increase muscle mass. You can also check out the diet and exercise suggestions for ectomorph and mesomorph body types.

Meal	Day 1	Day 2	Day 3
Breakfast	1 cup of coffee without sugar + tapioca crepe (made with 4 tablespoons of tapioca flour, 1 tablespoon of flaxseed and 2 medium slices of goat cheese) + 1 tangerine	1 cup of mint tea + 1 egg omelet + 50g of whole wheat bun + 1 medium pear	1 cup of coffee without sugar + 2 egg omelet + ½ a papaya
Morning snack	1 medium kiwi + 3 walnuts	2 tablespoons of peanuts + 1 banana	1 banana + 1 tablespoon of rolled oats
Lunch	4 tablespoons of boiled sweet potato + 120g of grilled salmon + 2 tablespoons of boiled squash + 1 side plate of salad (prepared with lettuce, cilantro leaves and arugula) tossed in 1 tablespoon of olive oil + strawberries	4 tablespoons of whole wheat rice + 1 side plate of boiled broccoli + 1 medium tomato season with 1 tablespoon of olive oil + 120g of grilled meat + 1 kiwi	1 side plate of whole wheat pasta with homemade tomato sauce + 4 tablespoons of bean salad with cabbage and raw carrots seasoned with 1 tablespoon of olive oil + 120g of grilled chicken
Afternoon snack	3 tablespoons of smashed avocado seasoned with salt and pepper + 2 corn crackers	1 tangerine + 2 walnuts	200g of no-fat natural yogurt + 2 brazilian nuts + 1 tablespoon of honey
Dinner	3 tablespoons of whole wheat rice + 120g of grilled lean beef + 4 tablespoons of boiled eggplant + 1 side plate of salad (prepared with spinach, lettuce and mung bean sprouts) seasoned with 1 tablespoon of olive oil + 1 guava	1.5 boiled potatoes + 2 boiled chicken legs + 1 side plate of salad prepared with lettuce, arugula and tomato, seasoned with 1 tablespoon of olive oil + 8 grapes	2 tablespoons of couscous + 1 side plate of salad prepared with lettuce, chickpeas, tomato, cucumber and onion, seasoned with 1 tablespoon of olive oil + 1 small slice of melon

It's important to note that factors like healthy sleep habits, regular physical activity and adequate hydration (e.g. 1.5 L or about 6 cups of water per day) also play a role in gaining muscle. Check out other tips for muscle gains that you can combine with this diet.

Foods that an endomorph should avoid

Whether your objective is to lose weight or to gain muscle mass, endomorph body types should avoid the consumption of some foods that will prevent them from reaching their goals. Foods to avoid include:

Foods with high sugar content, like candy, ice cream, cookies or cake
Processed foods, like ready-made sauces, fast food, or instant noodles
Refined grains, like white bread, white pasta or white rice
Foods with high fat content, like fried fat content, pizza, chips, bacon or salami

It is also important to avoid alcohol (e.g. beer, sparkling drinks, wine), especially at meals, as these drinks contain high calories. You should also avoid high calorie snacks.

Endomorph: Body Type Characteristics, Best Exercises & Diet Tips