Fish Oil EPA/DHA Calculator
Count how many fish oil capsules deliver your daily EPA + DHA target — the omega-3 amounts that actually matter, not the total fish oil on the label.
How it works
EPA + DHA per capsule = EPA + DHA · Capsules = ceil(target ÷ per-capsule EPA + DHA)
A "1000 mg fish oil" softgel usually contains only 300 mg of actual omega-3s (EPA + DHA) — the rest is other oils. Because the benefits track the EPA and DHA content, this calculator works from those two numbers on the back panel, not the headline fish oil weight. Divide your target by the combined EPA + DHA in one capsule and round up to whole capsules.
Worked example
A common softgel lists 180 mg EPA and 120 mg DHA, so 300 mg of omega-3 per capsule. For a 1,000 mg EPA + DHA target, 1,000 ÷ 300 = 3.33 capsules, rounded up to 4 capsules delivering 1,200 mg — the label’s "1000 mg fish oil" would have badly overstated the useful dose.
Frequently asked questions
Why not just use the fish oil milligrams?
The total fish oil weight includes filler oils. Only the EPA + DHA portion is the active omega-3, so dosing to that number is the accurate approach.
How much EPA + DHA should I aim for?
General wellness targets often sit around 250–1,000 mg/day of combined EPA + DHA. Higher intakes are sometimes used for specific goals, ideally under professional guidance.
Are EPA and DHA interchangeable?
They have overlapping and distinct roles, but for a general omega-3 target the combined amount is the usual benchmark, which is why this tool adds them together.
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Educational estimate, not medical advice. Talk to a doctor, pharmacist or registered dietitian before starting or changing any supplement, especially if you are pregnant, nursing, on medication or managing a health condition.