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Omega-3 Target Calculator

Pick your goal and enter your weight to get your daily omega-3 target.

How it is calculated

The target is a goal-based starting amount plus a body-weight add-on: target (mg) = base + 2 × weight, with weight in kilograms and the result as combined EPA + DHA in milligrams per day. The base values built into the tool are 250 mg for general health, 300 mg for pregnancy, 1000 mg for heart health and 2000 mg for high triglycerides. The weight bonus is 2 mg for every kilogram, a scaling of this tool's own that no guideline uses (European advice cited by the US NIH is 250 mg for adults plus 100 to 200 mg of DHA in pregnancy). The page shows the base, the bonus and the total as whole milligrams. Weight must be above zero, and a goal that is not one of the four options returns no result. The figure refers to EPA plus DHA, not total fish oil, and these are simple planning values, not a prescription, so higher doses such as the triglyceride one should be agreed with a doctor.

Worked example

Someone weighing 70 kg chooses the heart-health goal. Base amount: 1000 mg. Weight bonus: 2 × 70 = 140 mg. Total: 1000 + 140 = 1140, displayed as 1,140 mg of EPA plus DHA per day. With the general-health goal the same person would get 250 + 140 = 390 mg, which shows how much the goal, rather than body weight, drives the number.

Try this example →

Common mistakes

  • Comparing the target with the total fish oil on a label. A 1000 mg fish oil capsule often supplies only a few hundred milligrams of EPA plus DHA, so check the EPA and DHA lines on the supplement facts panel, not the capsule size.
  • Entering weight in pounds. The field is kilograms; typing 154 instead of 70 adds a 308 mg bonus instead of 140 mg.
  • Counting ALA from flaxseed or walnuts toward the target. The number is for EPA and DHA only, and the body converts ALA to them only to a limited extent.
  • Adding the base and bonus lines on top of the total. The total already contains both, so they are shown only to explain where it comes from.
  • Taking the high-triglyceride or heart-health figure as a dose to start on your own. Those higher amounts are meant to be discussed with a clinician.

Sources

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. The 2 mg per kg body-weight add-on is this tool's own scaling, not part of any guideline. For comparison, the US NIH Office of Dietary Supplements cites European advice of 250 mg of EPA+DHA a day for adults plus an extra 100–200 mg of DHA in pregnancy (350–450 mg in total, above the tool's 300 mg pregnancy base), and the American Heart Association has cited about 1 g a day for people with heart disease and 2–4 g a day, under medical supervision, for high triglycerides.

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  • Editorial team

    Supplement labels list fish oil per capsule, but this figure is for EPA plus DHA only, so read the line that gives those two amounts. A capsule showing 180 mg EPA and 120 mg DHA contributes 300 mg toward the target. The bodyweight add-on is this tool's own scaling, so treat the total as a planning figure and talk to a doctor before aiming at the higher goals. Which goal do you pick, and how do you read your label?

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