How Many Calories Should An Endomorph Eat


How Many Calories Should An Endomorph Eat? The endomorph body type is the largest of body types, with a larger bone and muscle structure and a greater amount of body fat. People of this body type are generally known to be forgiving with their food choices and will carry excess weight equally around all parts of their bodies. How many calories should an endomorph eat? That depends on their fitness goals, but here are some general recommendations for daily calorie intake based off your goals:

What Is an Endomorph?

An endomorph is one of the three main body types, or somatotypes, as defined by the body type diet. “Endomorphs tend to have a larger bone structure and are curvier,” says Phil Catudal, a Los Angeles–based personal trainer and coauthor of Just Your Type: The Ultimate Guide to Eating and Training Right for Your Body Type. But that doesn’t mean you’re “fat.” Although this word often has a negative connotation, it can be used as a neutral term because it’s natural for some people to have larger or thicker bodies. “We want to dispel this myth and encourage people to embrace the many good things about this body type,” like curves and powerful muscles, he says.  

The Other Body Types

The other two somatotypes are ectomorph and mesomorph. Ectomorphs tend to be thin and have long, lanky limbs. Mesomorphs, meanwhile, are more muscular and have hourglass-shaped bodies, past research shows.

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How the Body Type Diet Works and How to Know if You’re an Endomorph

Endomorphs are primarily characterized by their propensity to store fat, as well as a wider waistline and bigger bone structure, according to the book Integrative Approaches for Health. Catudal says that endomorphs tend to gain weight more easily compared with ectomorphs and mesomorphs. Even when eating a similar diet as another body type, an endomorph will tend to hold on to more excess fat, he says.

In addition, this excess fat often deposits around the waist. “This visceral body fat hangs out around your organs and is related to insulin resistance,” says Marta Montenegro, a certified strength and conditioning specialist (CSCS) and specialist in fitness nutrition in Miami. Insulin resistance is when your cells have trouble responding to the insulin that your pancreas pumps out, which ultimately affects your blood glucose levels, according to the National Institute of Diabetes and Digestive and Kidney Diseases. As Harvard Health Publishing notes, insulin resistance affects the way your body processes carbohydrates. Accordingly, proponents of the endomorph diet advise limiting these, especially highly processed, refined carbs, which contain little or no nutrition, says Montenegro. With more body fat, the thinking goes, you’ll also burn fewer calories compared with a naturally muscular body, like a mesomorph, adds Catudal.

All this means that you’ll have to keep a tighter watch on calories, the diet says. Catudal suggests a higher protein intake (40 percent of calories per day), a good amount of fat (40 percent of calories per day), and a lower-carbohydrate diet (20 percent of calories per day), aiming for 1,300 to 1,500 calories per day to start. Maximize carbs and calories, and build volume by focusing on eating a lot of fiber-rich veggies. “These are the carbs that will keep you full,” says Catudal.

Endomorph Hybrid Types

That said, you can also be a hybrid type. “Hybrid body types come from a combination of DNA and bad habits over time,” says Catudal. Some people are skewed meso-endomorphs, which are characterized by larger bodies that are strong but don’t have defined muscles. If that’s you, he recommends a combination of strength training and cardio for exercise, plus a nutrition plan that’s aimed at fat loss.

You could also be a mesomorph or an ectomorph who has a larger waist, a figure that some people describe as an apple shape, the Mayo Clinic notes. This could put you more at risk for metabolic problems, so Catudal advises watching carbohydrates in a similar way as the endomorph recommendations below.

What should an endomorph eat?

If you have an endomorphic body and you’re looking to lose weight or gain muscle definition, you may consider a fitness plan and diet that’s specific to your body type.

According to the diet’s theory, endomorphs have a slower metabolism. Since you don’t burn calories as fast as ectomorphs and mesomorphs, excess calories are more likely to convert to fat.

Some believe endomorphs are also less able to tolerate carbohydrates, so the best diet for your body type may be one with a higher fat and protein intake and a lower carbohydrate intake, such as the paleo diet. This diet can help you lose body fat while keeping your energy level up.

Good sources of fats and proteins include:

  • macadamia nuts
  • olive oil
  • beef
  • egg yolks
  • fatty fish
  • walnuts
  • cheese

However, you don’t have to avoid carbohydrates. Carbs are an excellent source of energy. Removing carbs from your diet can trigger side effects, including fatigue.

If too extreme, a low carb diet can also lead to gastrointestinal problems. The trick is choosing the right kind of carbs. Focus on complex carbohydrates such as vegetables, including starchy vegetables like potatoes and tubers, legumes, whole grains, and fruits.

Limit your intake of simple carbohydrates. These foods are high in sugar and calories, which can cause fat storage. Simple carbohydrates include white bread, white rice, pasta, cakes, and cookies.

Fruit is a healthy addition to any diet program. If you’re carb-sensitive, eat fruit in moderation. According to the American Council on Exercise, you should follow this formula when planning your daily meals:

  • 30 percent carbohydrates
  • 35 percent protein
  • 35 percent fat

Portion control is also important when reducing body fat as an endomorph. This helps you avoid excess calorie consumption. Eating 200 to 500 fewer calories than you normally consume will also help you reach your weight loss goal.

According to proponents of the diet, because endomorphs have a harder time losing body fat, dieting alone may not be enough to lose weight. It’s also important to incorporate physical activity into your daily routine. This is a common recommendation for anyone looking to improve their overall health.

What is the endomorph diet?

Walnut cut open on a table for the endomorph diet
Walnuts, a key part of the endomorph diet, are rich in protein

People with an endomorphic body may have characteristics and traits that make it difficult for them to diet, gain muscle mass, and exercise.

Specialists have devised endomorph diets and exercise plans that work with and against these unique traits to help people with endomorphic bodies lose weight or maintain a healthy body weight.

In the 1940s, psychologist William Sheldon described three main body types, or somatotypes: ectomorphic, mesomorphic, and endomorphic.

Of these, people with endomorphic bodies tend to have a slower metabolism, possibly due to their more substantial build. Having a slower metabolism can mean that the body is more likely to convert excess calories into fat.

Therefore, people with endomorphic bodies may need to more carefully control what they eat, when they eat, and how much they eat.

According to Sheldon, people endomorphic bodies may also have traits that make following diet and exercise plans more challenging. For example, they may have a general desire for food, comfort, and relaxation.

Also, these people usually have a larger build and carry excess weight, so they may be more prone to sedentarism.

People with an endomorph body type may also find it difficult to gain muscle mass because excess body fat triggers the release of the hormone estrogen. Increases in estrogen levels tend to decrease levels of hormones that promote muscle growth, such as testosterone.

Foods to eat and avoid

Sources differ on what the best endomorph diet plan is.

Generally, people with endomorphic bodies may benefit from a nutrition plan that balances healthful fats, proteins, and carbohydrates from fruits, vegetables, and unrefined, high fiber foods.

Some examples of foods that are rich in protein or healthful monounsaturated and polyunsaturated fats include:

  • low fat dairy products, such as low fat milk, yogurt, and cheeses
  • poultry, such as chicken and turkey
  • most types of fish, especially fatty fish
  • most nontropical vegetable cooking oils, especially olive, canola, and avocado oil
  • eggs and egg whites
  • most nontropical nuts, including almonds, hazelnuts, and walnuts

Some examples of carbohydrates that are fit for an endomorph diet include most:

  • dried beans and legumes, such as kidney beans, lentils, and chickpeas
  • fruits, except melons and pineapple
  • non-starchy vegetables, such as broccoli, cauliflower, and celery
  • whole-grain or whole-wheat products, such as all-bran cereal and 100% stone-ground whole-wheat bread
  • some starchy vegetables, such as sweet potatoes, yams, corn, and carrots
  • some unrefined starchy vegetables, such as quinoa and amaranth

According to the American Council on Exercise (ACE), people with an endomorph body type tend to be more sensitive to carbohydrates and insulin. Insulin is a hormone that allows blood sugars to enter cells.

So, people following an endomorph diet may wish to limit or avoid carbohydrate dense foods, especially refined carbohydrates such as white flour and sugar.

Foods rich in carbohydrates release sugars rapidly into the bloodstream, causing blood sugar spikes and dips. The body is also more likely to turn these sugars into fat than burn them as energy.

Endomorphic bodies are also more likely to convert excess calories into fat. For this same reason, people following an endomorph diet may also want to avoid foods that are calorie dense but nutrient poor.

Some examples of foods to limit or avoid on the endomorph diet include:

  • white bread, white rice, traditional pasta, and bagels
  • candies, chocolates, and other sweets
  • baked goods and cakes
  • soft drinks, energy drinks, and sports drinks
  • refined cereals, such as bran flakes, instant oatmeal, and puffed rice
  • heavily processed or fried foods
  • rich dairy products, such as cream, whipped cream, and ice cream
  • red meats
  • foods rich in sodium
  • alcohol
  • cooking oils with a lot of saturated fat, such as palm or coconut oil.

7-Day Sample Menu for the Endomorph Body Type


Breakfast 2 scrambled eggs plus 1 egg white and spinach

Snack Sunflower seeds and a piece of fruit

Lunch Olive oil–massaged kale salad topped with cucumbers, bell peppers, and salmon

Snack Deli meat wrapped around asparagus spears

Dinner Grilled chicken breast over zucchini noodles and tomato sauce


Breakfast Cottage cheese with slivered almonds and cinnamon

Snack Sliced veggies and hummus

Lunch Stir-fry made with chicken and peppers over brown rice

Snack Sliced apple with peanut butter

Dinner Turkey tacos wrapped in lettuce and topped with a slice of avocado


Breakfast Egg frittata made with tomatoes, onions, and spinach

Snack Protein shake

Lunch Grilled chicken salad with garbanzo beans, tomatoes, and tzatziki sauce

Snack Hummus and sliced veggies (bell pepper, celery)

Dinner White fish drizzled in olive oil, roasted broccoli and cauliflower


Breakfast Smoothie made with Greek yogurt, berries, and almond milk

Snack Sliced veggies and hummus

Lunch Open-faced turkey, veggie, and avocado sandwich on whole-wheat toast

Snack Pistachios and cubed cantaloupe

Dinner Sliced steak stir-fry over cauliflower rice


Breakfast Omelet made with peppers and spinach, topped with avocado slices

Snack Protein bar

Lunch Quinoa mixed with chopped veggies and cubed chicken breast, tossed with vinaigrette

Snack Carrots dipped in peanut butter

Dinner Salmon, steamed broccoli, sautéed mushrooms


Breakfast 2 hard-boiled eggs with blueberries

Snack Greek yogurt with sliced almonds

Lunch Mediterranean lentil salad with sun-dried tomatoes, kalamata olives, and chopped raw veggies

Snack Protein shake

Dinner Veggie and bean soup with a grilled chicken breast


Breakfast Greek yogurt layered with apples, cinnamon, and walnuts

Snack Hard-boiled egg and sliced avocado

Lunch Sweet potato stuffed with shredded chicken, drizzled with low-sugar barbecue sauce

Snack Hummus and veggies

Dinner Shrimp and veggie kabobs with cauliflower rice

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