🪢 跳绳卡路里计算器（按速度选 MET）Jump Rope Calorie Calculator (MET by Pace)
按体重、跳绳时间和速度（每分钟跳数）估算消耗的热量：慢速（< 100 次/分）MET 8.8、中速（100–120 次/分）11.8、快速（120–160 次/分）12.3，取自《身体活动纲要》，也可自定义 MET。给出总消耗、净消耗、每分钟消耗、估计跳绳次数和达到目标所需时间。本地处理。Estimate calories burned skipping from weight, time and pace: slow (under 100 skips a minute) MET 8.8, moderate (100–120) 11.8 and fast (120–160) 12.3 from the Compendium of Physical Activities, or a custom MET. You get the total and net burn, the burn per minute, an estimated skip count and the time to reach a target. Processed locally.
使用说明与常见问题How-to & FAQ
「跳绳卡路里计算器（按速度选 MET）」是什么？What is the Jump Rope Calorie Calculator (MET by Pace) tool?
按体重、跳绳时间和速度（每分钟跳数）估算消耗的热量：慢速（< 100 次/分）MET 8.8、中速（100–120 次/分）11.8、快速（120–160 次/分）12.3，取自《身体活动纲要》，也可自定义 MET。给出总消耗、净消耗、每分钟消耗、估计跳绳次数和达到目标所需时间。本地处理。Estimate calories burned skipping from weight, time and pace: slow (under 100 skips a minute) MET 8.8, moderate (100–120) 11.8 and fast (120–160) 12.3 from the Compendium of Physical Activities, or a custom MET. You get the total and net burn, the burn per minute, an estimated skip count and the time to reach a target. Processed locally.
如何使用「跳绳卡路里计算器（按速度选 MET）」？How do I use the Jump Rope Calorie Calculator (MET by Pace) tool?
在「跳绳卡路里计算器（按速度选 MET）」中，填写「体重」、「体重单位」、「速度」、「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 Jump Rope Calorie Calculator (MET by Pace): Fill in "Weight", "Weight unit", "Pace", "Custom MET", "Time (minutes)"; results are recalculated instantly as you type.
跳绳的 MET 是多少？What MET does skipping use?
《身体活动纲要》（2011 版）：慢速（每分钟少于 100 次）8.8 MET，中速（100–120 次）11.8 MET，快速（120–160 次）12.3 MET。The 2011 Compendium of Physical Activities lists slow skipping (under 100 a minute) at 8.8 MET, moderate (100–120) at 11.8 and fast (120–160) at 12.3.
热量怎么算？How are calories worked out?
kcal = MET × 体重 (kg) × 时间 (小时)。例如 60 kg 的人中速跳 15 分钟：11.8 × 60 × 0.25 ≈ 177 kcal。kcal = MET × weight (kg) × hours. A 60 kg person skipping at a moderate pace for 15 minutes burns 11.8 × 60 × 0.25 ≈ 177 kcal.
跳绳对膝盖不好吗？Is skipping bad for the knees?
在有弹性的地面上、穿合适的鞋、用前脚掌轻跳通常是安全的。有关节问题或刚开始锻炼的人应从短时间开始，必要时咨询医生。On a forgiving surface with proper shoes and light jumps on the balls of the feet it is usually safe. If you have joint problems or are just starting, build up slowly and ask a doctor if unsure.
能举个计算实例吗？Can you show a worked example?
例如在「跳绳卡路里计算器（按速度选 MET）」中填 体重 = 60，体重单位 = 千克，速度 = 自定义 MET，自定义 MET = 10，时间（分钟） = 60，结果区显示：总消耗：600 kcal；净消耗（扣除静息）：540 kcal；每分钟：10 kcal；MET：10；ℹ 按连续跳绳估算；中间休息的时间不要算进去。For example, entering Weight = 60, Weight unit = kg, Pace = Custom MET, Custom MET = 10, Time (minutes) = 60 in the Jump Rope Calorie Calculator (MET by Pace) gives: Total burned: 600 kcal; Net burn (above resting): 540 kcal; Per minute: 10 kcal; MET: 10; ℹ Assumes continuous skipping; leave out rest breaks.
哪些输入会被检查？Which inputs are validated?
「跳绳卡路里计算器（按速度选 MET）」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 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 Jump Rope Calorie Calculator (MET by Pace) 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?
「跳绳卡路里计算器（按速度选 MET）」的设置：「体重」默认 60；「体重单位」可选 千克、磅（默认 千克）；「速度」可选 中速 100–120 次/分（MET 11.8）、快速 120–160 次/分（MET 12.3）、自定义 MET（默认 中速 100–120 次/分（MET 11.8））；「自定义 MET」默认 10；「时间（分钟）」默认 15；「目标 kcal（可选）」可留空。每次生成结果都按当前设置处理。Settings in the Jump Rope Calorie Calculator (MET by Pace) — "Weight" default 60; "Weight unit": kg, lb (default kg); "Pace": Moderate, 100–120 per min (MET 11.8), Fast, 120–160 per min (MET 12.3), Custom MET (default Moderate, 100–120 per min (MET 11.8)); "Custom MET" default 10; "Time (minutes)" default 15; "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。「跳绳卡路里计算器（按速度选 MET）」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 Jump Rope Calorie Calculator (MET by Pace) gives estimates from common formulas; individuals differ, so consult a doctor or professional for health decisions.
「跳绳卡路里计算器（按速度选 MET）」免费吗？需要注册吗？Is the Jump Rope Calorie Calculator (MET by Pace) free? Do I need an account?
「跳绳卡路里计算器（按速度选 MET）」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 Jump Rope Calorie Calculator (MET by Pace) is completely free with no sign-up or install and works on phones and desktops; what you enter is processed only in your browser.