🏃 椭圆机卡路里计算器（MET 法，含净消耗）Elliptical Calorie Calculator (MET Method, with Net Burn)

使用说明与常见问题How-to & FAQ

「椭圆机卡路里计算器（MET 法，含净消耗）」是什么？What is the Elliptical Calorie Calculator (MET Method, with Net Burn) tool?

按体重、锻炼时间和强度（MET 值）估算椭圆机消耗的热量：总消耗 kcal = MET × 体重 kg × 小时，同时给出扣除静息代谢后的净消耗、每分钟消耗，以及达到目标热量需要的时间。支持 kg 和 lb。本地处理。Estimate the calories burned on an elliptical trainer from weight, time and intensity (MET): total kcal = MET × weight in kg × hours, with the net burn above resting, the burn per minute and the time needed to reach a target. Works in kg or lb. Processed locally.

如何使用「椭圆机卡路里计算器（MET 法，含净消耗）」？How do I use the Elliptical Calorie Calculator (MET Method, with Net Burn) tool?

在「椭圆机卡路里计算器（MET 法，含净消耗）」中，填写「体重」、「体重单位」、「强度」、「自定义 MET」、「时间（分钟）」等参数，结果会随输入实时计算并显示在下方。In the Elliptical Calorie Calculator (MET Method, with Net Burn): Fill in "Weight", "Weight unit", "Intensity", "Custom MET", "Time (minutes)"; results are recalculated instantly as you type.

体重和 MET 有什么范围？What ranges are accepted for weight and MET?

体重须在 20–300 kg（约 44–661 lb）之间，MET 须大于 0 且不超过 20，时间须大于 0 且不超过 1,440 分钟。MET 小于 1 时净消耗按 0 计。Weight must be 20–300 kg (about 44–661 lb), MET more than 0 and at most 20, and time more than 0 and at most 1,440 minutes. With a MET below 1 the net burn is shown as 0.

公式是什么？What is the formula?

消耗 kcal = MET × 体重 (kg) × 时间 (小时)。1 MET 约等于静息时每千克体重每小时消耗 1 kcal，所以净消耗按 (MET − 1) 计算。kcal = MET × weight (kg) × time (hours). One MET is roughly 1 kcal per kg per hour at rest, so the net burn uses MET − 1.

MET 取多少？Which MET should I use?

《身体活动纲要》中椭圆机中等强度为 5.0 MET。如果你在高阻力或高速下明显喘气，可以填写更高的自定义值。The Compendium of Physical Activities lists moderate elliptical effort at 5.0 MET. If you are clearly breathing hard at high resistance or speed, enter a higher custom value.

为什么和机器显示的不一样？Why does it differ from the machine?

机器常不知道你的体重或用默认值，并且可能把静息消耗也算进去。本页是估算，个体差异可达 ±20 %。Machines often use a default weight and may include resting burn. This is an estimate, and individuals can differ by ±20 %.

能举个计算实例吗？Can you show a worked example?

例如在「椭圆机卡路里计算器（MET 法，含净消耗）」中填 体重 = 70，体重单位 = 千克，强度 = 中等强度（MET 5.0），时间（分钟） = 60，结果区显示：总消耗：350 kcal；净消耗（扣除静息）：280 kcal；每分钟：5.83 kcal；所用 MET：5；ℹ MET 5.0 为《身体活动纲要》中椭圆机中等强度的数值；阻力和速度更高时可改用自定义 MET。机器显示的数值常偏高。For example, entering Weight = 70, Weight unit = kg, Intensity = Moderate effort (MET 5.0), Time (minutes) = 60 in the Elliptical Calorie Calculator (MET Method, with Net Burn) gives: Total burned: 350 kcal; Net burn (above resting): 280 kcal; Per minute: 5.83 kcal; MET used: 5; ℹ MET 5.0 is the Compendium of Physical Activities value for moderate elliptical effort; use a custom MET for harder resistance or speed. Machine displays often…

哪些输入会被检查？Which inputs are validated?

「椭圆机卡路里计算器（MET 法，含净消耗）」会检查这些输入——「体重」、「时间（分钟）」：必须填写，须大于 0；「自定义 MET」：须大于 0 且不超过 20；「目标消耗 kcal（可选）」：须大于 0；绝对值超过 10¹⁵ 的数也会被拒绝。不符合时结果区显示具体提示，不会给出数字。The Elliptical Calorie Calculator (MET Method, with Net Burn) checks its inputs — "Weight", "Time (minutes)": required, must be greater than 0; "Custom MET": must be more than 0 and at most 20; "Target kcal (optional)": must be greater than 0; numbers above 10¹⁵ in absolute value are rejected too. When a value fails, the result area names the problem instead of showing a number.

有哪些选项可以调整？What options can I adjust?

「椭圆机卡路里计算器（MET 法，含净消耗）」的设置：「体重」默认 70；「体重单位」可选 千克、磅（默认 千克）；「强度」可选 中等强度（MET 5.0）、自定义 MET（默认 中等强度（MET 5.0））；「自定义 MET」默认 5；「时间（分钟）」默认 30；「目标消耗 kcal（可选）」可留空。每次生成结果都按当前设置处理。Settings in the Elliptical Calorie Calculator (MET Method, with Net Burn) — "Weight" default 70; "Weight unit": kg, lb (default kg); "Intensity": Moderate effort (MET 5.0), Custom MET (default Moderate effort (MET 5.0)); "Custom MET" default 5; "Time (minutes)" default 30; "Target kcal (optional)" optional. The result always uses the current settings.

结果可以代替医生的建议吗？Can this replace medical advice?

不能。「椭圆机卡路里计算器（MET 法，含净消耗）」基于常用公式给出估算，个体差异较大，如有健康问题请咨询医生或专业人士。No. The Elliptical Calorie Calculator (MET Method, with Net Burn) gives estimates from common formulas; individuals differ, so consult a doctor or professional for health decisions.

「椭圆机卡路里计算器（MET 法，含净消耗）」免费吗？需要注册吗？Is the Elliptical Calorie Calculator (MET Method, with Net Burn) free? Do I need an account?

「椭圆机卡路里计算器（MET 法，含净消耗）」完全免费，无需注册或安装，打开网页即可使用，手机和电脑都能用；输入的内容只在你的浏览器本地处理。The Elliptical Calorie Calculator (MET Method, with Net Burn) is completely free with no sign-up or install and works on phones and desktops; what you enter is processed only in your browser.