Fish Oil Calculator — Daily EPA & DHA Intake
Enter the number of fish oil capsules you take each day and the EPA and DHA content per capsule (from the label) to find your total daily omega-3 intake and see how it compares with AHA and FDA guidelines.
mg
mg
Combined omega-3 (EPA + DHA) from your daily fish oil dose
- 1
Daily EPA
2 × 180 = 360 mg - 2
Daily DHA
2 × 120 = 240 mg - 3
Daily EPA + DHA
360 + 240 = 600 mg
How does this calculator work?
Daily omega-3 = capsules × (EPA + DHA per capsule). The AHA targets ≥ 250–500 mg EPA + DHA/day for general health; up to 3,000 mg/day is considered safe by the FDA from supplements. Check your product label for the exact EPA and DHA amounts — do not rely on total fish oil weight.
Formula
How this is calculated
Fish oil supplements deliver two key long-chain omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The amounts vary widely between products — a standard 1 g soft gel might contain 180 mg EPA and 120 mg DHA (30% total omega-3), while a concentrated "high-strength" capsule could contain 400–600 mg EPA and 200–300 mg DHA. Always read the supplement facts panel on your product rather than relying on the total fish oil weight, which includes other fats.
This calculator multiplies the number of capsules by the EPA and DHA per capsule to give your daily intake, and then scales to weekly and monthly totals. The AHA recommends at least 250–500 mg combined EPA + DHA per day for general cardiovascular health. For people with established heart disease the AHA suggests about 1 g/day, and for high triglycerides prescription doses of 2–4 g/day may be used under physician supervision. The FDA considers up to 3 g/day from supplements generally safe for adults.
Limitations: this calculator measures EPA and DHA only — other omega-3s (such as ALA from plant sources) are not included. Very high doses of fish oil can affect blood clotting and interact with anticoagulant medications; consult a healthcare professional before taking more than 2–3 g/day of EPA + DHA.
Frequently asked questions
For general heart health, the AHA recommends 250–500 mg combined EPA + DHA per day, achievable with one standard 1 g soft gel. Higher doses (1–4 g/day) are used therapeutically for elevated triglycerides, but should be supervised by a physician. Most healthy adults do not need more than 2 g/day from supplements.
Fish oil is the supplement product, while EPA and DHA are the specific omega-3 fatty acids it contains. A 1 g fish oil capsule typically contains only 30–50% omega-3 by weight — the rest is other fats. Always check the EPA + DHA total on the label, not the total fish oil weight.
Yes. The FDA considers up to 3 g/day EPA + DHA from supplements safe. Higher doses may thin the blood, cause GI discomfort (fishy burps, loose stools) and in large quantities may raise LDL cholesterol slightly. Do not take high doses without medical supervision, especially if you are on blood thinners.
Also known as
TG we-Calculate Editorial Team. (2026). Fish Oil Calculator — Daily EPA & DHA Intake [Online calculator]. TG we-Calculate. https://we-calculate.com/calculator/fish-oil-calculator
TG we-Calculate Editorial Team. "Fish Oil Calculator — Daily EPA & DHA Intake." TG we-Calculate. 2026. https://we-calculate.com/calculator/fish-oil-calculator.
TG we-Calculate Editorial Team, "Fish Oil Calculator — Daily EPA & DHA Intake," TG we-Calculate, 2026. [Online]. Available: https://we-calculate.com/calculator/fish-oil-calculator
@misc{wecalculate_fish_oil_calculator, title = {Fish Oil Calculator — Daily EPA & DHA Intake}, author = {{TG we-Calculate Editorial Team}}, howpublished = {\url{https://we-calculate.com/calculator/fish-oil-calculator}}, year = {2026}, note = {TG we-Calculate} }
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