Each person fits into one of three categories: ectomorph, mesomorph, and endomorph. I will not only explain them below but a guideline for how many macronutrients you should consume if you are trying to put on muscle mass, maintain what you already have, or go for fat loss.
An ectomorph is best described as slender. Characteristically, they have delicate bone structure, small shoulders and chest, and a fast metabolism. Ectomorphs are the classic “hardgainers.” They find it hard to gain weight and put on mass.
On the plus side, it’s easy for them to get lean. They tend to require a greater percentage of carbohydrates to prevent muscle catabolism, as well as a higher calorie intake overall.
Diet Recommendations: Ectomorphs should stick to the high end of the range for carbohydrates, between 30-60 percent of total calories, depending on whether the goal is mass gains, maintenance, or fat loss. Higher carbohydrate ratios augment lean mass gains, while lower carbohydrate ratios tend to accelerate fat loss.
I recommend the high end for mass gains, the mid-upper end for maintenance (45-55 percent), and the low-end for fat loss. At least 25 percent of total calories should come from protein, with the remainder from fat.
A mesomorph is someone who trends toward being muscular. They’re often strong, athletic hard-body types with well-defined muscles, broad shoulders, and dense bone structure. Mesomorphs generally have little trouble gaining muscle or losing fat, though they will put on fat more readily than ectomorphs.
They can handle a moderate level of carbs due to their ample capacity to store muscle glycogen. Weight gain will happen, however, if carbs and calories are overly high. No body type is immune to a bad diet!
Diet Recommendations: Mesomorphs do well in the middle range for carbohydrates, between 20-50 percent of total calories. Again, I recommend the high-end for mass gains (40-50 percent), the middle for maintenance (30-40), and low-end for fat loss (20-30).
To prioritize fat loss, increase both protein and fat while lowering carbohydrate intakes, with no more than 40 of calories coming from fat.
The endomorph is best described as soft. They typically have a round or pear-shaped body, shorter limbs, a stocky build, and a slower metabolism.
Endomorphs can put on a lot of muscle, but they also tend to carry more adipose tissue and thus have a greater propensity to store fat. Because excess carbohydrates in the endomorph’s diet end up as fat, a high carbohydrate intake will make it difficult for them to get lean or lose weight.
Diet Recommendations: Endomorphs should stick to the low end of the carbohydrate range, between 10-40 percent of total calories, depending on their goals. Here, I recommend no more than 30-40 percent carbohydrates for mass gains, the middle range for maintenance (20-30), and low-end for fat loss (10-20).
As with the other body types, protein and fat provide the remainder of your calories, with 25-50 percent of total calories from protein and 15-40 percent from fat.