Omega-3 Target Calculator

About this calculator

EPA and DHA are the two long-chain omega-3 fatty acids found in fish oil that are most linked to cardiovascular and cognitive health benefits, distinct from the shorter-chain ALA found in plant sources like flaxseed. Health organizations generally recommend a combined EPA+DHA intake in the hundreds-of-milligrams range for general health, with higher targets often suggested for specific goals like heart health or pregnancy, and body weight is a common factor in scaling the target for larger or smaller individuals.

This calculator estimates a daily EPA+DHA target in milligrams based on your selected health goal, adjusted for your body weight. It's a practical starting point for anyone choosing a fish oil or algae-oil omega-3 supplement, helping translate a general guideline into a concrete daily dose to check against a supplement's label — though, like any nutrition estimate, it's not a substitute for guidance from a doctor or registered dietitian.