How to Eat & Exercise Correctly According to Your Body Type

Recently see a youtube video Female Fat Loss By Body Type.
Then I start research regarding this info, different type of body to adjust in the macro-nutrients on daily intake.




- natuarally thin
- very high metabolism & difficcult to gain weight
- smaller bone structure
- thinner limbs
- flat chested
- short upper body, long legs & arms, narrow feet and hands
- no real difference between the size of their hips, waists & shoulders
- very little fat storage
- small amount of muscle mass

Typical goal : Gain weight.
Food intake :
High Carbs - 50% - 55%
Moderate Protein - 25% - 30%
Low Fat - 20%

Estimated calorie consumption : consume 750-1000 calories more daily.

Start with 2g - 2.5g of Carbs per pound of your bodyweight
Start with 1.5g of Protein per pound of your bodyweight

Aim to eat every 2-4 hours.
Eat 5-6 times per day
Eat carbs with every meal

Suggested portions for Ectomorph Men Per meal :
~ 1 thumb of fat dense foods
~ 3 cupped handfuls of card dense foods
~ 2 palms of protein dense foods
~ 2 fists of vegetable


Suggested portions for Ectomorph Female Per meal :
~ 0.5 thumb of fat dense foods
~ 2 cupped handfuls of card dense foods
~ 1 palms of protein dense foods
~ 1 fists of vegetable

Exercise focus : Strength training
- lift heavy
- 4 to 5 sessions weekly
- reduce on cardio, 15- 20 mins, 2-3 times weekly


- athletic shape
- naturally strong
- Loses or gains weight easily
- builds muscles quickly
- broad shoulders
- store fat evenly
- medium size body structure

Typical goal : Lean up (maintain weight, reduced body fat, increase lean muscles)
Food intake :
Balance Carbs - 40%
Balance Protein - 40%
Balance Fat - 20%

Estimated calorie consumption : eat enough to maintain current body weight. consume slightly less for weight loss
Calorie deficit for lose weight - 500 kcal weekly

Decrease starchy carbs
Eliminate Alcohol

Suggested portions for Mesomorph Men Per meal :
~ 2 thumb of fat dense foods
~ 2 cupped handfuls of card dense foods
~ 2 palms of protein dense foods
~ 2 fists of vegetable



Suggested portions for Mesomorph Female Per meal :
~ 1 thumb of fat dense foods
~ 1 cupped handfuls of card dense foods
~ 1 palms of protein dense foods
~ 1 fists of vegetable

Exercise focus : Cardio & Strength training equally
- Strength training : Mix both (Compound & Isolation movements)
- moderate to heavy weights (8-12 reps, rest 30-90seconds between sets)
- 3 to 4 sessions weekly for both Cardio & Strength training
- 45 - 60 mins of quality workout session


- Larger bone structure
- often pear-shaped
- have a high tendency to store body fat
- soft body appearance
- naturally curvy
- put weight on easily / trouble losing weight
- slow metabolism
- hips wider than shoulders
- gain muscle easily
- lower tolerance for carbs & rich foods

Typical goal : Lose weight
Food intake :
Low Carbs - 25% to 30%
High Protein - 40% to 45%
Moderate Fat - 25% to 30 %

Estimated calorie consumption : Eat less total calories than what you're currently eating but still enough to maintain an active lifestyle

Have to pay more attention to their food intake in order to get fit
Eat smaller portions but more regularly to keep your metabolism on the higher end
Be careful with alcohol
Paleo style meal plans work well

Suggested portions for Endomorph Men Per meal :
~ 3 thumb of fat dense foods
~ 1 cupped handfuls of card dense foods
~ 2 palms of protein dense foods
~ 2 fists of vegetable



Suggested portions for Endomorph Female Per meal :
~ 2 thumb of fat dense foods
~ 0.5 cupped handfuls of card dense foods
~ 1 palms of protein dense foods
~ 1 fists of vegetable



Exercise focus : Cardio is the core of your training
- Compound movements with short rest to burn more calories
- Moderate weights (8-15 reps, rest 30-60seconds between sets)
- Add superset trainings ( 2 exercise without rest)
- Interval & circuit trainings are very effective as well
- 2 to 3 sessions weekly for Strength training
- 4 to 5 sessions weekly for Cardio training
- 45 - 60 mins of quality workout session