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About this tool
Calculate your daily EPA+DHA Omega-3 intake from fish, seeds, walnuts, and supplements and see if you're meeting recommended health guidelines.
The Omega-3 Intake Calculator converts your weekly servings of fish, seeds, walnuts and any daily supplement into an average EPA + DHA figure in milligrams per day, then scores it against a 250 mg/day minimum and a 1,000 mg/day optimal target. It uses per-serving estimates of roughly 1,500 mg for salmon or mackerel, 1,200 mg for sardines or anchovies, 300 mg for leaner fish, and about 100 mg of EPA/DHA equivalent for plant sources after accounting for poor ALA conversion. It is for anyone wondering whether their actual eating pattern gets them near the intakes cited in heart and brain health guidance.
Open Omega-3 Intake Calculator on AltFTool — it loads instantly in your browser.
Under "Marine Sources (Servings per Week)", enter weekly servings of Salmon / Mackerel, Sardines / Anchovies and Other Fish (Tuna, Cod, etc).
Add "Chia / Flaxseeds (1 Tbsp)" and "Walnuts (1 oz / Handful)" servings plus your "Fish / Algae Oil Supplement" in combined EPA+DHA mg per day, then press "Calculate Intake".
"Your Omega-3 Analysis" returns your mg/day, the percentage of the 1,000 mg optimal target, and a Deficient, Adequate for Basic Health or Optimal for Cognitive Health verdict.
You log servings the way you actually eat — per week — and it averages the total across seven days so it lines up with per-day guidance.
Flax, chia and walnuts are credited at roughly 100 mg EPA/DHA equivalent per serving rather than their raw ALA content, because conversion in the body is only a few percent.
The result is banded as deficient, adequate or optimal against the 250 mg and 1,000 mg thresholds, so you know whether to change anything.
Commonly cited guidance is at least 250–500 mg of combined EPA and DHA per day for general health, with 1,000 mg or more discussed for cardiovascular and cognitive benefit. This calculator flags anything under 250 mg/day as deficient and treats 1,000 mg/day as the optimal target. Talk to a clinician before using higher therapeutic doses.
About 1,500 mg of EPA plus DHA in a 3.5 oz (100 g) serving of salmon or mackerel — the richest common source. Sardines and anchovies come in near 1,200 mg, while leaner fish such as cod or canned light tuna contribute closer to 300 mg per serving.
Partly. They supply ALA, not EPA or DHA, and the body converts only a small fraction — commonly quoted as around 5% — so a tablespoon of chia or an ounce of walnuts is credited here as roughly 100 mg of EPA/DHA equivalent rather than its much larger ALA figure.
Yes, but usually only with an algae-oil supplement, because algae provide preformed DHA and EPA that plants do not. Enter the combined EPA+DHA milligrams printed on the label into the supplement field to see whether it carries you to the 1,000 mg/day target; this is informational and not a substitute for medical advice.
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