🚶 步行消耗热量计算器（ACSM 步行公式，速度与坡度）Walking Calorie Calculator (ACSM Walking Equation, Speed and Incline)
用美国运动医学会（ACSM）步行代谢公式 VO₂ = 0.1·速度 + 1.8·速度·坡度 + 3.5（mL/kg/min）估算步行消耗的热量：输入体重、速度、坡度和时长，得到总消耗、净消耗（扣除静息）和每分钟消耗。本地处理。Estimate calories burned walking with the American College of Sports Medicine (ACSM) walking equation VO₂ = 0.1·speed + 1.8·speed·grade + 3.5 (mL/kg/min). Enter weight, speed, incline and duration to get gross calories, net calories (resting subtracted) and calories per minute. Processed locally.
使用说明与常见问题How-to & FAQ
「步行消耗热量计算器（ACSM 步行公式，速度与坡度）」是什么？What is the Walking Calorie Calculator (ACSM Walking Equation, Speed and Incline) tool?
用美国运动医学会（ACSM）步行代谢公式 VO₂ = 0.1·速度 + 1.8·速度·坡度 + 3.5（mL/kg/min）估算步行消耗的热量：输入体重、速度、坡度和时长，得到总消耗、净消耗（扣除静息）和每分钟消耗。本地处理。Estimate calories burned walking with the American College of Sports Medicine (ACSM) walking equation VO₂ = 0.1·speed + 1.8·speed·grade + 3.5 (mL/kg/min). Enter weight, speed, incline and duration to get gross calories, net calories (resting subtracted) and calories per minute. Processed locally.
如何使用「步行消耗热量计算器（ACSM 步行公式，速度与坡度）」？How do I use the Walking Calorie Calculator (ACSM Walking Equation, Speed and Incline) tool?
在「步行消耗热量计算器（ACSM 步行公式，速度与坡度）」中，填写「体重」、「体重单位」、「速度」、「速度单位」、「坡度（%，平地填 0）」等参数，结果会随输入实时计算并显示在下方。In the Walking Calorie Calculator (ACSM Walking Equation, Speed and Incline): Fill in "Weight", "Weight unit", "Speed", "Speed unit", "Incline (%, 0 for flat)"; results are recalculated instantly as you type.
总消耗和净消耗有什么区别？What is the difference between gross and net calories?
总消耗包括即使不运动也会消耗的静息代谢（约 1 MET = 3.5 mL/kg/min）；净消耗只算步行额外增加的部分，更适合计算“运动多消耗了多少”。Gross calories include the resting metabolism you burn anyway (about 1 MET = 3.5 mL/kg/min); net calories count only what walking adds, which is better for "how much extra did I burn".
坡度怎么填？How do I enter the incline?
填百分比：每走 100 米升高 5 米就是 5%。跑步机上显示的坡度通常就是这个百分比。Enter it as a percentage: rising 5 m over 100 m is 5%. The incline shown on a treadmill is usually this percentage.
能举个计算实例吗？Can you show a worked example?
例如在「步行消耗热量计算器（ACSM 步行公式，速度与坡度）」中填 体重 = 70，体重单位 = kg，速度 = 5，速度单位 = km/h，坡度（%，平地填 0） = 0，时长（分钟） = 30，结果区显示：总消耗：124 kcal；净消耗（扣除静息）：88 kcal；每分钟：4.14 kcal/min；摄氧量 VO₂：11.83 mL/kg/min；约合 MET：3.38；ℹ 按 1 L 氧气 ≈ 5 kcal 折算，个体差异约 ±10–20%For example, entering Weight = 70, Weight unit = kg, Speed = 5, Speed unit = km/h, Incline (%, 0 for flat) = 0, Duration (minutes) = 30 in the Walking Calorie Calculator (ACSM Walking Equation, Speed and Incline) gives: Gross calories: 124 kcal; Net calories (resting subtracted): 88 kcal; Per minute: 4.14 kcal/min; Oxygen uptake VO₂: 11.83 mL/kg/min; About METs: 3.38; ℹ uses about 5 kcal per litre of oxygen; individual results vary by about ±10–20%
哪些输入会被检查？Which inputs are validated?
「步行消耗热量计算器（ACSM 步行公式，速度与坡度）」会检查这些输入——「体重」：必须填写，须大于 0且不大于 1,000；「速度」：必须填写，须大于 0且不大于 20；「坡度（%，平地填 0）」：必须填写，须不小于 0且不大于 40；「时长（分钟）」：必须填写，须大于 0且不大于 1,440；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 Walking Calorie Calculator (ACSM Walking Equation, Speed and Incline) checks its inputs — "Weight": required, must be more than 0 and at most 1,000; "Speed": required, must be more than 0 and at most 20; "Incline (%, 0 for flat)": required, must be at least 0 and at most 40; "Duration (minutes)": required, must be more than 0 and at most 1,440; 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?
「步行消耗热量计算器（ACSM 步行公式，速度与坡度）」的设置：「体重」默认 70；「体重单位」可选 kg、lb（默认 kg）；「速度」默认 5；「速度单位」可选 km/h、mph（默认 km/h）；「坡度（%，平地填 0）」默认 0；「时长（分钟）」默认 30。每次生成结果都按当前设置处理。Settings in the Walking Calorie Calculator (ACSM Walking Equation, Speed and Incline) — "Weight" default 70; "Weight unit": kg, lb (default kg); "Speed" default 5; "Speed unit": km/h, mph (default km/h); "Incline (%, 0 for flat)" default 0; "Duration (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。「步行消耗热量计算器（ACSM 步行公式，速度与坡度）」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 Walking Calorie Calculator (ACSM Walking Equation, Speed and Incline) gives estimates from common formulas; individuals differ, so consult a doctor or professional for health decisions.
「步行消耗热量计算器（ACSM 步行公式，速度与坡度）」免费吗？需要注册吗？Is the Walking Calorie Calculator (ACSM Walking Equation, Speed and Incline) free? Do I need an account?
「步行消耗热量计算器（ACSM 步行公式，速度与坡度）」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 Walking Calorie Calculator (ACSM Walking Equation, Speed and Incline) is completely free with no sign-up or install and works on phones and desktops; what you enter is processed only in your browser.