🏃 跑步卡路里计算器Running Calorie Calculator

使用说明与常见问题How-to & FAQ

「跑步卡路里计算器」是什么？What is the Running Calorie Calculator tool?

按 2024 年《成人身体活动纲要》跑步 MET 值（按速度插值）、体重和时长估算跑步消耗的热量，支持 kg/lb、km/英里、配速/速度/用时。本地处理。Estimate calories burned running from the 2024 Adult Compendium of Physical Activities running METs (interpolated by speed), body weight and duration; kg/lb, km/miles, pace, speed or time. Processed locally.

如何使用「跑步卡路里计算器」？How do I use the Running Calorie Calculator tool?

在「跑步卡路里计算器」中，填写「体重」、「体重单位」、「距离」、「距离单位」、「按」等参数，结果会随输入实时计算并显示在下方。In the Running Calorie Calculator: Fill in "Weight", "Weight unit", "Distance", "Distance unit", "From"; results are recalculated instantly as you type.

怎么估算的？How is it estimated?

消耗（kcal）= MET × 体重（kg）× 时长（小时）。MET 取自 2024 Adult Compendium of Physical Activities 的跑步条目（代码 12028–12135，如 6–6.3 mph = 9.3、7.5 mph = 11.8、10 mph = 14.8），表中给出速度区间的取该值，区间之间线性插值，而不是分成几档。这是包括静息消耗的总消耗。Calories (kcal) = MET × weight (kg) × duration (hours). METs come from the running entries of the 2024 Adult Compendium of Physical Activities (codes 12028–12135, e.g. 6–6.3 mph = 9.3, 7.5 mph = 11.8, 10 mph = 14.8); within a listed speed range the listed value is used, and between entries it is interpolated linearly instead of a few fixed bands. The result is gross energy, including resting burn.

输入范围是多少？What input ranges are accepted?

体重 20–300 kg（约 44–661 lb）；距离大于 0 且不超过 500 km（310 英里）；由配速、速度或用时算出的速度须在 6.4–22.5 km/h（4–14 mph）之间，即配速约 2:40–9:20 /km，这是纲要跑步表覆盖的范围。Weight 20–300 kg (about 44–661 lb); distance more than 0 and at most 500 km (310 miles); the speed implied by your pace, speed or time must be 6.4–22.5 km/h (4–14 mph), a pace of about 2:40–9:20 per km, which is what the Compendium running table covers.

准确吗？How accurate is it?

MET 是人群平均值，个人消耗会因体能、坡度、风和跑姿相差 10–20% 以上；心率表或实验室测试更准确。METs are population averages; individual burn can differ by 10–20% or more with fitness, gradient, wind and running economy. Heart-rate devices or lab tests are more accurate.

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

例如在「跑步卡路里计算器」中填 体重 = 70，体重单位 = kg / kg，距离 = 10，距离单位 = 公里，按 = 速度（km/h 或 mph），速度 = 9.656064，结果区显示：估算消耗：674 kcal；MET（2024 纲要，按速度插值）：9.3；用时：62.1 分钟；速度：9.66 km/h · 6 mph；配速：6:13 /km · 10:00 /miFor example, entering Weight = 70, Weight unit = kg / kg, Distance = 10, Distance unit = km, From = Speed (km/h or mph), Speed = 9.656064 in the Running Calorie Calculator gives: Estimated calories: 674 kcal; MET (2024 Compendium, interpolated): 9.3; Duration: 62.1 min; Speed: 9.66 km/h · 6 mph; Pace: 6:13 /km · 10:00 /mi

哪些输入会被检查？Which inputs are validated?

「跑步卡路里计算器」会检查这些输入——「体重」：必须填写，须大于 0；「距离」、「配速（分钟，可写 5.5 表示 5 分 30 秒）」、「速度」、「总用时（分钟）」：必须填写，不能为负数；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 Running Calorie Calculator checks its inputs — "Weight": required, must be greater than 0; "Distance", "Pace (minutes, 5.5 = 5:30)", "Speed", "Total time (minutes)": required, cannot be negative; 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?

「跑步卡路里计算器」的设置：「体重」默认 70；「体重单位」可选 kg / kg、lb / lb（默认 kg / kg）；「距离」默认 5；「距离单位」可选 公里、英里（默认 公里）；「按」可选 配速（分钟/单位距离）、速度（km/h 或 mph）、总用时（分钟）（默认 配速（分钟/单位距离））；「配速（分钟，可写 5.5 表示 5 分 30 秒）」默认 6；「速度」默认 10；「总用时（分钟）」默认 30。每次生成结果都按当前设置处理。Settings in the Running Calorie Calculator — "Weight" default 70; "Weight unit": kg / kg, lb / lb (default kg / kg); "Distance" default 5; "Distance unit": km, miles (default km); "From": Pace (min per unit), Speed (km/h or mph), Total time (minutes) (default Pace (min per unit)); "Pace (minutes, 5.5 = 5:30)" default 6; "Speed" default 10; "Total time (minutes)" default 30. 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。「跑步卡路里计算器」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 Running Calorie Calculator gives estimates from common formulas; individuals differ, so consult a doctor or professional for health decisions.

「跑步卡路里计算器」免费吗？需要注册吗？Is the Running Calorie Calculator free? Do I need an account?

「跑步卡路里计算器」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 Running Calorie Calculator is completely free with no sign-up or install and works on phones and desktops; what you enter is processed only in your browser.