Omega-3 Target Calculator
See your adequate intake of ALA omega-3 by sex and a common EPA+DHA target, with how much oily fish it takes to reach it.
How it works
ALA AI: 1.6 g/day men, 1.1 g/day women (IOM) · EPA+DHA target set by you · cooked salmon ≈ 2260 mg EPA+DHA per 100 g
There are two practical omega-3 targets. ALA, the plant form found in flax, chia and walnuts, has a formal Adequate Intake of 1.6 g (men) or 1.1 g (women). EPA and DHA, the marine forms linked to heart and brain health, have no official RDA, but major bodies suggest roughly 250–500 mg/day for general health, which two servings of oily fish a week comfortably provide. The body converts ALA to EPA/DHA only weakly, so people who avoid fish often use an algae-based supplement.
Worked example
A man targeting 500 mg/day of EPA+DHA needs about (500 ÷ 2260) × 100 ≈ 22 g of cooked salmon daily — or, more realistically, two ~100 g salmon meals across the week, which averages out to the same total.
Frequently asked questions
Is plant ALA enough, or do I need fish?
ALA covers the essential-fatty-acid requirement, but conversion to the active EPA and DHA is inefficient. If you do not eat fish, an algae-oil supplement is the usual way to get direct EPA/DHA.
How much omega-3 is too much?
The FDA considers up to about 3 g/day of combined EPA and DHA from supplements generally safe. Very high doses can affect bleeding time, so check with a doctor if you take blood thinners.
Which foods are highest in omega-3?
Salmon, mackerel, sardines and herring for EPA/DHA; flaxseed, chia seeds and walnuts for ALA.
Related calculators
Educational estimate only — not medical or dietary advice. Nutrient reference values are population averages; your individual needs may differ with medical conditions, medications, pregnancy or activity. Talk to a doctor or registered dietitian before making changes.