FoCal. No question. Worth every penny and then some, even if you've already done non-automated calibration on all your lenses and bodies.
All those rulers and moiré tests and what-not will get you in the ballpark, but, if they get it perfect, it'll be by chance.
What FoCal does is take multiple shots at multiple AFMA settings, and then it runs some fancy statistics to figure out which setting is most likely to give the best results most of the time. You see, the margin of error for the autofocus system is bigger than the interval used for AFMA steps, so you can easily have the sharpest individual shot be a statistical fluke that's still a few notches away from the one that'll give you the most keepers. Unless you're going to perform that kind of analysis by hand, you'll never discover that with the manual method.
One tip: if at all possible, use the 50x focal length Canon recommends with the big chart on the alternate page for best results. Centering the target is quicker with Live View on the camera back than in FoCal's preview, but it's worth getting confirmation from FoCal's preview.
And, yes, it works just fine in VMware on a Mac.