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About this tool
Fish-forward macro targets with daily EPA and DHA from your weekly fish habit, checked against the 250 mg a day omega-3 intake.
A pescatarian diet drops meat and poultry but keeps fish, so two numbers matter rather than one: total protein and long-chain omega-3. This calculator sets daily calories from the Mifflin-St Jeor equation, converts your weekly fish habit into an average daily protein and EPA + DHA intake using USDA composition data, and compares it against the 250 mg/day EPA + DHA adequate intake set by EFSA and the FAO/WHO. It also works out how many grams of your chosen fish a week would actually reach that target — about 82 g of farmed Atlantic salmon, but over 1.5 kg of tilapia.
Open Pescatarian Macro Calculator on AltFTool — it loads instantly in your browser.
Enter the values you already know.
Fine-tune the options to match your scenario.
Read the result and use it in your planning or reporting.
Salmon carries about 2,147 mg of EPA + DHA per 100 g; tilapia about 115 mg. The tool uses the real difference.
Converts servings a week into the daily averages that guidelines are actually written in.
Checks both the 250 mg/day EPA + DHA intake and the American Heart Association's two-servings-a-week advice.
At least two servings of about 100 g cooked, preferably oily, which is the American Heart Association's recommendation. If the goal is specifically the 250 mg/day EPA + DHA adequate intake, one 100 g portion of oily fish such as salmon or mackerel a week is already close to enough; lean white fish would take ten times as much.
Roughly 19-26 g of protein per 100 g cooked, depending on the species: about 25 g in salmon, 24 g in prawns and sardines, 26 g in tilapia, and about 19 g in canned light tuna packed in water. Fish protein is complete and highly digestible, so it counts at face value.
Oily cold-water fish. Per 100 g cooked, farmed Atlantic salmon supplies about 2,147 mg of EPA plus DHA, Atlantic mackerel about 1,203 mg, rainbow trout about 1,090 mg and canned sardines about 982 mg. Prawns, canned light tuna and tilapia sit between 100 and 320 mg, which is why they contribute far less despite being good protein sources.
The US FDA and EPA advise pregnant and breastfeeding people and young children to avoid shark, swordfish, king mackerel, tilefish, bigeye tuna, marlin and orange roughy entirely because of methylmercury, while still eating two to three servings a week of lower-mercury choices such as salmon, sardines, prawns and canned light tuna. Ask your obstetrician or a dietitian about your own situation.
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