Omega-3 Intake Calculator

Your Information

Age (years)

Weight (kg)

Gender

Male Female

Activity Level

Primary Health Goal

Current Fish Consumption

2x/week

Rich Omega-3 Food Sources

Salmon

1,800-2,400 mg per 100g

Mackerel

2,500-5,000 mg per 100g

Anchovies

2,000-2,300 mg per 100g

Walnuts

2,500 mg per 28g

Chia Seeds

4,900 mg per 28g

Flaxseeds

6,300 mg per 28g

Your Results

Complete the form to see your personalized recommendations

Your omega-3 intake recommendations will appear here after calculation

Daily Recommendation

500 mg

EPA + DHA combined

Weekly Fish Servings

3-4

Fatty fish (100g each)

Supplement Advice

Consider a high-quality fish oil supplement with at least 500mg combined EPA/DHA per serving.

Always consult your doctor before starting supplements

Optimizing Your Omega-3s

Grill or bake fish instead of frying to preserve nutrients
Pair omega-3 rich foods with healthy fats for better absorption
Store fish oil supplements in the refrigerator