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The detailed guide below is currently available in English.
How the height-to-wrist ratio classifies build
The r-index divides height in centimeters by wrist circumference in centimeters. For men, a ratio above 10.4 (long, light bones for your height) points to an ectomorph build, 9.6–10.4 to a mesomorph, and below 9.6 to an endomorph. Women have proportionally smaller wrists, so subtract 0.6 from the ratio before applying the same bands. Measure the wrist at its narrowest point with a snug tape.
What somatotypes can and cannot tell you
The ectomorph / mesomorph / endomorph scheme dates to psychologist William Sheldon in the 1940s and was never meant as a precise measurement, but the underlying idea holds: skeleton and metabolism vary, and knowing your natural build helps set realistic goals. Ectomorphs usually need bigger calorie surpluses to grow, endomorphs do well watching calorie balance, and mesomorphs respond quickly to almost anything. Training and diet change body composition dramatically — the frame only sets the stage.
자주 묻는 질문
Can my body type change over time?
Your skeletal frame cannot, but body composition can shift a lot. Consistent training moves anyone toward a more mesomorph-like appearance regardless of the starting label.
Why subtract 0.6 for women?
Women of the same height tend to have narrower wrists than men, which pushes the raw ratio upward. The 0.6 adjustment lines up female measurements with the male-based bands so the cutoffs stay comparable.
Is a bigger or smaller r-index better?
Neither. The ratio only describes bone proportions. Health outcomes track fitness, strength, and body composition far more closely than frame size.