Fish oil capsules vary widely: a “1,000 mg” capsule often contains only 300 mg of EPA plus DHA, the omega-3 fats that matter. Eating oily fish twice a week provides about 250–500 mg a day on average.
How to use the Fish Oil Calculator
- EPA per capsule
- DHA per capsule
- Daily target
- Capsules you take a day
Results update as you type, and every field accepts the units shown in its menu.
How it works
Enter the EPA and DHA per capsule from the label and your target.
Inputs explained
| Field | What to enter |
|---|---|
| EPA per capsule | In mg |
| DHA per capsule | In mg |
| Daily target | Choose one: General health (250–500 mg), Heart disease (1,000 mg), High triglycerides (4,000 mg, prescribed) |
| Capsules you take a day | A number |
What each result means
- EPA + DHA per capsule = [EPA per capsule] + [DHA per capsule]
- Capsules needed for your target = ceil([Daily target]÷[EPA + DHA per capsule])
- EPA + DHA you get now = [EPA + DHA per capsule]×[Capsules you take a day]
- Share of your target = [EPA + DHA you get now]÷[Daily target]×100
Example values
How the main result changes when EPA per capsule changes and everything else stays at the example values above:
| EPA per capsule (mg) | Capsules needed for your target |
|---|---|
| 90 | 3 |
| 135 | 2 |
| 180 | 2 |
| 225 | 2 |
| 270 | 2 |
| 360 | 2 |
Health note: this calculator is for education and screening only and is not a diagnosis or treatment advice. Discuss your results with a qualified clinician.
Formula
EPA + DHA per serving = EPA + DHA on the label
Capsules for target = target ÷ (EPA + DHA per capsule)
Targets: 250–500 mg/day (general health), 1 g/day (heart disease), 2–4 g/day (high triglycerides, under supervision)
Worked example
Inputs — EPA per capsule: 180 mg; DHA per capsule: 120 mg; Daily target: General health (250–500 mg); Capsules you take a day: 1.
Results — EPA + DHA per capsule = 300 mg; Capsules needed for your target = 2; EPA + DHA you get now = 300 mg/day; Share of your target = 60 %.
Key terms
- EPA/DHA
- Eicosapentaenoic and docosahexaenoic acids, long-chain omega-3 fats.
Frequently asked questions
How much omega-3 do I need?
Most guidelines suggest 250–500 mg of EPA plus DHA a day for healthy adults.
Are high doses safe?
Up to 5 g a day is considered safe by EFSA, but high doses can increase bleeding risk and atrial fibrillation.
Is eating fish better?
Fish also provides protein, vitamin D and selenium; two portions a week are recommended.