How much
Aim for 1–2 g combined EPA+DHA per day from fatty fish (salmon, sardines, mackerel) or a fish-oil / algae supplement.
What it won't do
Omega-3s do not create a calorie deficit. They complement one — the deficit still has to be there.
Omega-3s, Calorie Balance and Body Composition
April 11, 2026
Omega-3 fatty acids (EPA/DHA) improve triglycerides, reduce inflammation, and modestly support muscle protein synthesis during energy restriction.
Set the calorie deficit that actually drives loss.
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