Omega-3 Intake Calculator
Written by Thierno Sadou Diallo, formula verified per our methodology • Last checked on 9/8/2026
The ANSES reference values for omega-3 are 2 g/day of ALA and 500 mg/day of combined EPA+DHA. With 1.2 g of ALA and 300 mg of EPA+DHA consumed, both targets are reached at 60% each.
Explanation
Omega-3 covers several distinct fatty acids, which do not fully substitute for one another in the body. ALA (alpha-linolenic acid) is a plant-based omega-3 found notably in rapeseed oil, walnut oil, flaxseed oil, and chia seeds; it is a so-called essential fatty acid, which the body cannot manufacture and must obtain through diet. EPA and DHA, two active forms of omega-3 mainly of marine origin (fatty fish such as salmon, mackerel, or sardine), play different and more directly documented physiological roles than ALA alone (cardiovascular function, and development and functioning of the nervous system for DHA in particular). The human body can convert part of the ALA consumed into EPA and DHA, but this conversion rate remains low (generally estimated at only a few percent): consuming only plant-based ALA therefore does not guarantee sufficient EPA and DHA intake, which is why ANSES sets two distinct nutritional references rather than a single overall 'omega-3' target. This is why this calculator tracks the two benchmarks separately: 2 g per day of ALA, and 500 mg per day of combined EPA+DHA (including at least 250 mg of DHA), a distinction that matters particularly for people who eat little or no fish, where plant-based ALA alone generally does not cover EPA and DHA needs. As with vitamin D (see our vitamin D intake calculator), another nutrient with limited dietary sources, insufficient marine omega-3 intake remains common in a diet that does not regularly include fatty fish. Omega-3s are part of the fats tracked by our macronutrient distribution calculator, which gives an overview of the main nutrient categories rather than this level of detail by fatty acid type.
Example: 1.2 g of ALA and 300 mg of EPA+DHA consumed
Inputs
ALA consumed: 1.2 g. EPA+DHA consumed: 300 mg.
Calculation
ALA percentage = (1.2 ÷ 2) × 100 = 60%. EPA+DHA percentage = (300 ÷ 500) × 100 = 60%.
Result
Both omega-3 intakes cover 60% of their respective nutritional reference.
Frequently asked questions
Can plant-based ALA alone cover omega-3 needs?
Not completely: although the body can convert a small portion of ALA into EPA and DHA, this conversion rate remains limited (often estimated at less than 10%, sometimes much lower). Someone who eats little or no fatty fish should therefore pay particular attention to their EPA and DHA intake specifically, since plant-based ALA alone generally does not guarantee sufficient intake of these two active forms.
Why does DHA have a specific minimum threshold (250 mg) within the 500 mg of EPA+DHA?
Because DHA plays a particularly well-documented role in nervous system function and vision, which justifies guaranteeing a specific minimum intake of this particular form, beyond just the combined EPA+DHA total. A profile that reaches 500 mg of EPA+DHA but with very little DHA does not fully meet the nutritional goal targeted by this two-tier reference.
Are omega-3 needs the same for all adults?
The values used here are general references for a healthy adult; some profiles have increased needs, notably pregnant or breastfeeding women, for whom ANSES recommends an additional DHA supplement (generally 100 to 200 mg per day extra) due to the role of DHA in the development of the fetal and then infant nervous system.