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About this tool
Whole30-compliant daily macros translated into meal-template portions, plus the full allowed and excluded food checklist.
This planner converts your body size and activity into a Whole30 day: a protein target set per kilogram of body weight, carbohydrate that comes only from the vegetables and fruit you choose, and dietary fat sized to close the remaining calorie gap. Energy needs use the Mifflin-St Jeor equation and an activity factor, and the finished grams are translated back into the programme's own units — palms of protein, cups of vegetables and added-fat portions across three meals. It also lays out the full elimination list, including the exceptions such as ghee, green beans and fruit juice that trip people up in week one.
Open Whole30 Macro Planner on AltFTool — it loads instantly in your browser.
Add your input to the workspace.
Adjust the options until the result looks right.
Copy or download the output and put it to work.
Turns the numbers into palms, cups and fat portions you can plate without a scale.
Subtracts the fat already in your protein foods so the oil and avocado are not double-counted.
Every eliminated group and the commonly-missed exceptions on the same screen.
Added sugar of every kind including honey and artificial sweeteners, alcohol, all grains, all legumes (beans, lentils, soy and peanuts), all dairy except clarified butter or ghee, and any baked good or treat recreated from compliant ingredients. Green beans, snow peas and sugar snap peas are legumes botanically but are specifically allowed.
No — the official programme asks you not to count, weigh or measure, and to eat to the meal template instead. This planner gives the macros only as a sanity check that the template is feeding you enough, which matters most if you train hard or are eating in a deficit.
The meal template asks for one to two palm-sized portions of protein per meal, which is roughly 25–50 g of protein per meal or 75–150 g a day. Scaling by body weight at about 1.6 g per kilogram lands a 90 kg person near two palms per meal.
Many people do, but it is not designed as a weight-loss diet and the rules ask you to stay off the scale for the whole 30 days. Any loss comes from removing added sugar, alcohol and most convenience foods rather than from a prescribed deficit — for a deliberate deficit, set the goal to 10–15% below maintenance and expect roughly 0.25–0.5 kg a week.