Modern diets often contain far more omega-6 fatty acids than omega-3s. While both are essential, excess omega-6 relative to omega-3 may promote inflammation. Foods such as vegetable oils, processed snacks, and factory-farmed meats are rich in omega-6. Omega-3 fats, found in oily fish, flax, and walnuts, support brain function and may reduce cardiovascular risk. Balancing these fats does not mean eliminating omega-6, but rather ensuring adequate omega-3 to keep your ratio within a healthy range.
Add up the grams of omega-3 and omega-6 fats you consume in a day. Many nutrition labels list these values, or you can reference a food database. Enter the totals in the form above and click Calculate. The tool divides omega-6 grams by omega-3 grams to show your overall ratio. It also compares the result to commonly recommended ranges of 1:1 to 4:1 for optimal health.
If your ratio is high, meaning omega-6 intake dominates, consider replacing some vegetable oils with olive oil or avocado oil, increasing consumption of fish like salmon or sardines, and incorporating flaxseed or chia into recipes. These changes can gradually shift your balance toward more anti-inflammatory omega-3 fats. Those following vegan diets should pay particular attention to plant-based omega-3 sources since they lack seafood options.
The ratio matters because both omega-3 and omega-6 fats compete for the same enzymes in your body. When omega-6 is disproportionately high, your system may produce more pro-inflammatory compounds. This doesn’t mean omega-6 is harmful—it plays a role in immune function and blood clotting—but it does highlight the value of maintaining proportionate intake. Research suggests many Western diets approach a 15:1 ratio, while historical diets were closer to 1:1.
The formula this calculator uses is straightforward: . A ratio under 4 is often considered beneficial. The closer the ratio is to 1, the more evenly balanced your omega intake. However, your overall diet quality and total caloric intake matter just as much, so treat this ratio as one piece of your larger nutrition puzzle.
By revisiting your daily food choices and keeping an eye on this ratio, you may reduce chronic inflammation and support heart and brain health. The calculator makes it easy to track progress as you adjust recipes, switch to different oils, or include more seafood. Because fatty acid content varies by preparation, consider logging meals over a week to get a more accurate assessment of your typical ratio.
Calculate how much rainfall your green roof can absorb and retain based on roof area, soil depth, and rainfall amount.
Mix salon-quality hair dye with confidence. Enter dye amounts and developer ratio to calculate total mixture for your desired hair color.
Convert water hardness between parts per million, grains per gallon, and German degrees. Learn about hardness levels and how to soften water.