There are 3 main body types (which you can read about here). While anyone can get good results with any workout and healthy eating plan, following a plan specific to your body type will get you better results and quicker. If you don’t know your body type, click here to find out.

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These are the recommended macronutrients for each body type. You don’t necessarily need to stick to these perfectly as sometimes it is hard to hit macros; 5% above or below is also fine.


Because the endomorph body type cannot tolerate high carbs very well, a lower carbohydrate and higher fat and protein diet is recommended. Recommended macronutrients for this body type would be:

  • 25% carbs
  • 45% fat
  • 30% protein
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Mesomorphs suit a balanced diet best, with a moderate amount of carbs. Recommended macronutrients for this body type would be:

  • 40% carbs
  • 30% fat
  • 30% protein
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Ectomorphs are naturally thin and can usually eat higher amounts of carbs without any effect on the body (lucky them!). Recommended macronutrients for this body type would be:

  • 50% carbs
  • 25% fat
  • 25% protein
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Fiber is extremely important, especially for those who require a low carb diet, as carbs are the main foods that contain fiber.

Once I followed a low carb diet and didn’t bother about fiber. I was only eating around 11g of fiber per day and I was always hungry. I thought that was normal because I was “on a diet.” However, when I increased my fiber intake just by changing my foods (still eating the same amount of calories and carbs), I was much less hungry!

You need to make sure your carbohydrates are coming from healthy sources such as fruit, vegetables, lentils, nuts, seeds and whole grains. Foods such as crackers / cruskits, cereals, sweets, white bread, etc do not contain much fiber, so I would avoid these.

The recommended fiber intake is 15g of fiber per 1000 calories, with the absolute minimum fiber intake being 22g per day (for a female). So if someone is eating 1800 calories per day, their recommended fiber intake is 27g.

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This can get a little bit tricky and requires some maths. I will give you an example on how to calculate 25% carbs for the endomorph body type.

The calculations also depend on your calorie intake. To work out your calorie intake, read this blog post. Let’s just say that for this example, the person is eating 1800 calories per day.


1800 calories x 0.25 (25%) = 450 calories

Therefore, you need 450 calories of carbohydrates per day.


To calculate how many grams you will need of each macronutrient, you will need to know the following information:

  • 1 gram of carbohydrate is 4 calories
  • 1 gram of protein is 4 calories
  • 1 gram of fat is 9 calories
  • Just for your interest, alcohol is 7 calories for each gram

If there are 4 calories in 1 gram of carbohydrate and you need to consume 459 calories of carbohydrate:

450 calories / 4 calories = 112.5 grams

As I mentioned earlier, you don’t have to eat this amount EXACTLY. A little bit above or below is fine. It is just a recommended guide.

I should also mention my 3 Steps to Lean Legs Program which is designed to help you lean and toned legs. I have 3 different versions of the program, one for each body type. We are all different and if you want to get the best possible results, it only makes sense that you eat and train according to your body type :)

You can learn more about my program if you follow the link below.

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Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

9 Responses

  1. As an Endomorph you recommend having 45% fats a day. Can you give me any good suggestions on fats as I presume I should avoid cheese? I eat plenty of eggs and lean meat for my protein intake. Thanks

    1. Hey lovely,

      Here are some of the recommended fats for endomorph:
      – avocado
      – nuts
      – seeds
      – nut butter
      – olives
      – olive oil
      – coconut oil
      – macadamia oil

      And follow this link to check out Rachael’s detailed blog post on endomorphs that may greatly help! :) xx

  2. Hi, I have emailed my photo for advise on my body type as I am a inbetween.
    Look forward to hear from you soon!

    1. Hi lovely,
      I replied to your e-mail :-) feel free to ask if you have any other questions! Xx

  3. Hi Rachael,

    I am 14 years old, weigh 90 pounds, and am 5 feet tall. I am a mesomorph body type. I wanted to ask if my meal plan is including enough of each macronutrient and if I am eating too much or too little.

    This is what I eat on a normal day

    Breakfast- corn chex cereal, two percent milk, rasperries
    Lunch- all natural peanut butter and jelly sandwich on whole wheat bread
    Snack- cheddar crackers and a fruit
    Dinner- two chicken tacos on corn tortilla with yogurt, cheese, and lettuce
    Snack- whole grain crackers with peanut butter and jelly

    I know that I may be eating too many carbs and not enough protein or vegetables, but my mom says that I am eating enough of everything

    I exercise almost every day and I am on a competitive ski team on the weekends. I also try to walk as much as possible and I run three times a week.

    1. Hi lovely, it’s great that you’re already trying to have a healthy diet. I’m sure as you learn you will be able to start making some changes. For now, the best thing I would do would be to add in some vegetables as you’re not eating any at the moment. Try to have some carrot sticks with your snack, or add some spinach or broccoli to your dinner. All the best! xx

    2. You are eating a lot of carbs & sugar which isn’t necessesarily a bad thing considering your daily activity level. You could need that much extra energy (glucose) because of that. Your protein levels are too low in my opinion. I would replace some of your current calorie intake from carbs with calories from protein instead. Eggs and a protein shake would be an easy add for you. If you start to lose weight, just add in some more carbs on top of the extra protein you’re intaking and monitor until you are maintaining. I would also cut down on your dairy intake and peanut butter. Two known foods to most likely cause inflammation. Lastly, add in some micronutrients girl! Replace those existing carbs with more veggies and fruit. 1 – 2 pieces of fruit and 3-4 vegetables. That’s a tall order but it will at least give you high goals to aim for :)

  4. Hi,

    I have a question about the macronutrients. I should eat 30/30/40. I’m vegan and I notice that I’m getting more carbs in, my macronutrients is now 10 fat/20 protein and the rest carbs. Any recommendation on how to up the fat and protein?

    When I incoporate more fat or protein I still end up with more carbs.

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