Fish Oil Calculator

lbs
mg
mg
Health

Calculate your recommended daily EPA and DHA intake from fish oil supplements and compare to established health guidelines.

Formula

Capsules = target EPA+DHA ÷ (EPA per cap + DHA per cap)
  • General health: 500 mg EPA+DHA/day (American Heart Association recommendation).
  • Heart/high triglycerides: 2,000–4,000 mg/day (requires medical supervision).
  • Pregnancy: 200–300 mg DHA/day minimum; 800 mg total omega-3 recommended.
  • Fish oil bottles show total omega-3 on the front but EPA+DHA on the supplement facts panel — use the latter.

160 lb adult, heart health goal

Inputs
  • Body Weight: 160 lbs
  • Health Goal: heart
  • EPA per Capsule: 360 mg
  • DHA per Capsule: 240 mg

Target: 2,000 mg EPA+DHA. Each cap = 600 mg. Need 4 capsules/day (2,400 mg actual dose).

Frequently asked questions

What is the difference between fish oil and omega-3?
Fish oil contains omega-3 fatty acids, primarily EPA and DHA. Not all omega-3s are EPA/DHA — the label matters.
Is it safe to take fish oil daily?
Generally safe up to 3 g/day EPA+DHA. Higher doses should be supervised by a doctor due to blood-thinning effects.
Can I get omega-3 from food instead?
Yes — fatty fish (salmon, mackerel, sardines) provide 1–2 g EPA+DHA per 3.5 oz serving.
What is the best time to take fish oil?
With meals to reduce fishy burps and improve absorption. Evening is fine.