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Omega-3 Calculator

Calculate your recommended daily EPA+DHA omega-3 intake in mg based on your weight, health goal, sex, age, and weekly fish servings. Supports metric (kg) and imperial (lbs).

Omega-3 (EPA+DHA) Calculator

Result in mg EPA+DHA per day

Unit System
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Daily EPA+DHA Target

EPA and DHA are the two active forms of omega-3 fatty acids. They are found in fatty fish, seafood, and fish/algae oil supplements. Your target EPA+DHA dose depends on your goal (general health vs. therapeutic anti-inflammatory vs. performance) and how much you already get from dietary sources. One serving of salmon (~150 g) provides approximately 1,500–2,500 mg of EPA+DHA.

EPA+DHA Targets by Goal

GoalEPA+DHA Target (mg/day)Notes
General health (minimum)250–500 mgWHO / AHA baseline
Cardiovascular health1,000 mgAHA (for heart disease)
Triglyceride reduction2,000–4,000 mgPrescription-level dose
Reduce inflammation1,500–3,000 mgsports nutrition consensus
Muscle building / athletic2,000–3,000 mgMPS enhancement research
Brain / cognitive health1,000–2,000 mg DHAISSFAL recommendation
Pregnancy200–300 mg DHA minimumEFSA / WHO

Omega-3 in Fitness: Why EPA and DHA Matter

Omega-3 fatty acids — specifically EPA and DHA — are among the best-evidenced fitness supplements available. They enhance muscle protein synthesis in response to amino acids and insulin, reduce exercise-induced muscle damage and soreness, improve cardiovascular function and oxygen delivery, and support cognitive performance and mood. A 2011 study by Smith et al. (AJCN) found that 4 g/day EPA+DHA significantly increased MPS rates in both young and middle-aged adults. For most athletes, 2,000–3,000 mg/day of EPA+DHA from fish oil or algae oil supplements is a practical and evidence-backed target. Eating 2–3 servings of fatty fish per week provides this from food alone.

Frequently Asked Questions

General health: 250–500 mg EPA+DHA/day (minimum). Cardiovascular health: 1,000 mg/day (AHA recommendation). Anti-inflammatory / athletic performance: 1,500–3,000 mg/day. Therapeutic triglyceride reduction: 2,000–4,000 mg/day (under medical supervision). Most people get far less than these amounts from diet alone.
EPA and DHA are the biologically active marine omega-3s found in fatty fish, fish oil, and algae oil. ALA is a plant omega-3 in flaxseeds, chia, and walnuts. ALA must be converted to EPA/DHA in the body, but conversion efficiency is very low (~5–10% to EPA, ~0.5–1% to DHA). So while ALA intake matters, it cannot reliably substitute for direct EPA/DHA from marine or algae sources.
Yes — if you eat fatty fish 2–3 times per week. A 150 g serving of salmon provides ~1,500–2,500 mg EPA+DHA. Sardines, mackerel, and herring are equally rich sources. Those who avoid fish (vegans, vegetarians, or those with allergies) should take algae oil supplements — algae is the original source of omega-3 that fish accumulate from eating it.
Yes. Research shows EPA and DHA enhance muscle protein synthesis, reduce exercise-induced inflammation, improve insulin sensitivity in muscle, and may boost anabolic signalling. A 2011 study (Smith GI, AJCN) showed 4 g/day fish oil increased the mTOR pathway stimulation rate of muscle protein synthesis. Athletes benefit from 2,000–3,000 mg/day EPA+DHA alongside adequate dietary protein.

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