Omega-3 Intake Calculator

Check omega-3 intake vs AI — see grams/day, % of AI and food sources for EPA/DHA and ALA.

Omega-3 Intake Calculator

Check omega-3 intake vs AI — see grams/day, % of AI and food sources for EPA/DHA and ALA.

Daily omega-3 (g)

Sex

Enter values above and click Calculate — results will appear here with the formula explained.

AI: M 1.6g, F 1.1g ALA 19+; % = intake/AI*100; EPA/DHA aim 250mg

How does this work?

AI for omega-3 ALA is 1.6g men, 1.1g women 19+. EPA/DHA from fish: aim 250mg combined. This checks total vs AI.

Flax, chia, walnuts are ALA; fatty fish is EPA/DHA. This is general info, not medical for heart disease.

AdSense ready — add NEXT_PUBLIC_GOOGLE_ADSENSE_PUBLISHER_ID

728×90 — AdSense

Disclaimer: Results are estimates for informational purposes only and do not constitute professional medical advice.

Quick Answer

Omega-3 Intake Calculator: Check omega-3 intake vs AI — see grams/day, % of AI and food sources for EPA/DHA and ALA. Formula: AI: M 1. Example: With 1.

How to Use This Calculator

1Enter daily omega-3 grams and sex.
2Calculate to see % of AI.
3If low, add walnuts (2.5g per oz) or fatty fish 2×/week.

Formula Used

AI: M 1.6g, F 1.1g ALA 19+; % = intake/AI*100; EPA/DHA aim 250mg

AI for omega-3 ALA is 1.6g men, 1.1g women 19+. EPA/DHA from fish: aim 250mg combined. This checks total vs AI.

Flax, chia, walnuts are ALA; fatty fish is EPA/DHA. This is general info, not medical for heart disease.

AdSense ready — add NEXT_PUBLIC_GOOGLE_ADSENSE_PUBLISHER_ID

728×90 — AdSense

Worked Example

With 1.5g intake, male AI 1.6g: 93.8% — close, add 1 tbsp chia (2.5g) to exceed.

AdSense ready — add NEXT_PUBLIC_GOOGLE_ADSENSE_PUBLISHER_ID

728×90 — AdSense

Related Calculators

Protein Intake Calculator

Calculate daily protein needs from weight, activity level and goal — see grams per day, per meal and per kg.

Fiber Intake Calculator

Calculate recommended daily fiber intake by age and sex, plus food equivalents — see grams per day and per 1000 kcal.

BMI Calculator

Calculate Body Mass Index from height and weight, with WHO category context.

BMR Calculator

Estimate basal metabolic rate — calories burned at complete rest.

Frequently Asked Questions

QWhat is AI?

Adequate Intake: 1.6g men, 1.1g women ALA.

QEPA/DHA?

250mg EPA+DHA daily is common recommendation, from fish or supplement.

QToo much?

No UL, but high fish oil may increase bleeding risk — consult clinician.

Omega-3 Intake Calculator

Check omega-3 intake vs AI — see grams/day, % of AI and food sources for EPA/DHA and ALA.