Whole30 Portion Calculator
Build compliant Whole30 plates using the official meal template — protein, vegetables and fat portions per meal and per day for your body size.
How it works
Protein per meal = palm ounces × palms · Daily protein = per-meal × meals · Veg 1–3 cups + fat 1–2 thumbs per meal
Whole30 does not count calories or macros; it uses the official meal template, sizing portions to your own hand. Protein is one to two palms, vegetables fill most of the plate at one to three cups, and added fat is one to two thumbs of oil, avocado, nuts or a serving of cooking fat. Because a palm scales with body size, the same rule gives a larger person a larger plate without any weighing.
Worked example
Average hands (5 oz palm) at 1.5 palms give 7.5 oz of protein per meal. Over three meals that is 22.5 oz of protein a day, plus roughly 6 cups of vegetables and added fat at each meal.
Frequently asked questions
How big is one palm or thumb of food?
A palm is the size and thickness of your palm, not your whole hand — roughly 4–6 oz of cooked protein depending on hand size. A thumb of fat is about 1 tablespoon of oil or a similar volume of avocado or nuts.
Does Whole30 count calories?
No. The program deliberately avoids calorie and macro counting, relying on the hand-based template and hunger to regulate intake. This calculator translates the template into ounces and cups only as a planning aid.
How many meals should I eat?
Whole30 recommends three template meals a day and generally discourages snacking. If you are very active you can add a fourth meal rather than grazing between meals.
Related calculators
Educational estimate for meal planning, not medical or nutrition advice. Serving thresholds and needs vary by person — check with a dietitian for medical diets.