The SAP Nutrition omega-3 dosage calculator is a free tool that works out your personal daily EPA and DHA target from your age, goal and how much fish you already eat, then sizes the supplement dose needed to cover the gap. Unlike standard dosage guides it adjusts for what you actually absorb, based on the oil's form and whether you take it with food, and it projects your Omega-3 Index over time without a blood test. Every target comes from published guidance, and if your diet already covers your needs, it tells you a supplement is optional. omega 3 dosage