I believe it depends on what brand. EAS CLA recommends 2 per meal, while Tonalin CLA recommends 1 per meal. I take 2 per meal, and usually 1 with a snack. I average around maybe 5-6 a day. I've seen results so far, it's been a little over a month now. I can tell on my sides(love handles) that they are more muscle and lean, rather than the flab that used to be there.