Omega-3 Intake Calculator

Most omega-3 advice stops at "eat more fish," so this tool turns it into real milligrams, showing how much EPA and DHA your weekly fish delivers per day and exactly how many capsules fill the gap.

per wk
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How Much Omega-3 Do You Actually Need?

The omega-3s that matter most for your heart and brain are EPA and DHA, the two long-chain fatty acids found in oily fish. Major guidelines converge on a simple floor: eating two servings of fish a week, ideally oily fish, which works out to roughly 250 to 500 mg of combined EPA and DHA per day on average. Many heart-health programs use a higher working target of about 1,000 mg per day, and some people take 2,000 mg or more for specific reasons. The plant omega-3 (ALA) in flax, chia, and walnuts is healthy too, but your body converts only a small fraction of it into EPA and DHA, so it does not substitute for the marine forms this calculator tracks.

The catch is that "two servings a week" hides enormous variation. A 4 oz portion of farmed Atlantic salmon delivers around 2,560 mg of EPA and DHA, while the same weight of canned light tuna or shrimp delivers closer to 300 mg, and lean white fish like cod or tilapia barely registers. So your weekly habit can land anywhere from comfortably above your goal to a small fraction of it, purely based on which fish you choose.

The Math Behind Your Daily Average

Daily EPA+DHA = (mg per 100 g x grams per serving / 100 x servings per week) / 7

This tool starts from the EPA + DHA content per 100 g for your chosen fish, scales it to your serving size in ounces (1 oz = 28.35 g), multiplies by how many servings you eat each week, and divides by seven to get a daily average. It then subtracts that from your goal and divides any remaining gap by the dose printed on your supplement to tell you how many capsules a day would close it.

Why Capsule Labels Are Tricky

A "1,000 mg fish oil" softgel rarely means 1,000 mg of EPA and DHA. That figure is usually the total fish-oil weight, and the actual EPA + DHA might be 300 mg of it. Read the supplement facts panel and add the EPA and DHA lines together, then enter that real number so the capsule count reflects what you are truly getting.

Frequently Asked Questions

How much EPA and DHA should I aim for per day?
For general wellness, most guidelines point to roughly 250 to 500 mg of combined EPA and DHA per day, which lines up with eating two servings of oily fish a week. Heart-health programs often use a higher working target around 1,000 mg per day, and this calculator lets you pick whichever goal fits your situation. These are general figures, not medical advice, so check with a clinician before using high doses.
Does the omega-3 in flax, chia, or walnuts count the same?
Not quite. Those plant foods provide ALA, a short-chain omega-3, and your body converts only a small percentage of it (often cited as under 10 percent) into the EPA and DHA that this tool measures. They are still a worthwhile part of a healthy diet, but they do not replace fish or a marine-oil supplement if your goal is EPA and DHA specifically.
Why does my fish deliver so much less than the label suggests?
Omega-3 content swings hard by species. Farmed Atlantic salmon, mackerel, and sardines are dense in EPA and DHA, while light tuna, shrimp, and lean white fish like cod or tilapia carry far less. The calculator uses per-species values so a tuna-and-shrimp eater sees a realistic number instead of assuming all fish are equal.
How do I read the EPA and DHA on a supplement label?
Ignore the big number on the front, which usually states total fish-oil weight rather than active omega-3s. Flip to the supplement facts panel, find the EPA and DHA lines, and add them together. That sum is what you should enter as your per-capsule dose, since a 1,000 mg fish-oil capsule often contains only about 300 mg of actual EPA plus DHA.

Common Tip Percentages

ServiceTypical Tip RangeNotes
Restaurant (sit-down)15–20%20%+ for exceptional service
Food delivery10–20%Consider extra for long distances
Taxi / rideshare10–20%More for assistance with luggage
Hotel housekeeping$2–5/nightLeave daily, not just at checkout
Barber / hair salon15–20%On pre-discount total
Pizza delivery10–15% or $3–5 minimumHigher in bad weather

General Household Budget Ratios (50/30/20 Rule)

Category% of Net IncomeExamples
Needs50%Rent, groceries, utilities, insurance
Wants30%Dining out, entertainment, hobbies
Savings / Debt20%Emergency fund, retirement, extra payments

Common Measurement Conversions for Everyday Use

QuantityUS / ImperialMetric Equivalent
1 cup8 fl oz237 mL
1 pint16 fl oz473 mL
1 quart32 fl oz946 mL
1 gallon128 fl oz3.785 L
1 lb16 oz453.6 g
1 ft12 in30.48 cm

Practical Guide for Omega-3 Intake Calculator

The fastest way to hit your omega-3 goal without supplements is to upgrade which fish you buy, not how much. Swapping two weekly servings of light tuna for sardines or salmon can multiply your EPA and DHA intake five-fold for the same calories and a similar price. Run the calculator twice, once for each fish, and the gap between them makes the case better than any label claim.

If you do choose a supplement, the number that matters is the combined EPA and DHA per serving, not the headline fish-oil weight or the capsule count on the bottle. Two products both advertising 1,000 mg can differ by triple in actual omega-3s. Concentrated triglyceride-form or ethyl-ester fish oils pack more EPA and DHA per softgel, which means fewer pills to reach the same daily milligrams.

Spread your fish across a couple of species rather than eating the same one daily. Oily fish are richest in omega-3s but some, like king mackerel and albacore tuna, also carry more mercury, so variety keeps your EPA and DHA high while diluting any single contaminant. Smaller, shorter-lived fish such as sardines and anchovies tend to be both omega-3 dense and low in mercury, making them an efficient default.

Quick Checklist

  • Pick the highest-omega-3 fish you will realistically eat, not just any fish.
  • Add the EPA and DHA lines on a supplement panel instead of trusting the front label.
  • Aim for at least two oily-fish servings a week before reaching for capsules.
  • Vary your species to balance omega-3 density against mercury exposure.