How to use this calculator

Estimate your typical weekly intake of fatty fish and plant omega-3 sources, any fish-oil supplement dose, and how often you eat fried or processed foods, plus your usual cooking oil.

What your result means

Modern Western diets are commonly cited in the research literature as running 10:1 to 20:1 omega-6:omega-3, versus a roughly 1:1 to 4:1 ratio believed typical of ancestral diets and associated with lower inflammatory markers (Simopoulos, 2002). This is a food-frequency-based estimate, not a lab measurement — an omega-3 index blood test is the only way to know your actual level precisely.