🍞 每日碳水化合物计算器Carbohydrate Calculator
按每日热量和碳水供能比例算出每天该吃多少克碳水：默认采用美国医学研究院（IOM）的宏量营养素可接受范围 45–65%，热量可直接填写，或用 Mifflin-St Jeor 公式由身高、体重、年龄和活动量估算。Work out how many grams of carbohydrate to eat a day from your calories and the share from carbs — by default the Institute of Medicine's acceptable range of 45–65% — entering calories directly or estimating them with Mifflin-St Jeor from height, weight, age and activity.
使用说明与常见问题How-to & FAQ
「每日碳水化合物计算器」是什么？What is the Carbohydrate Calculator tool?
按每日热量和碳水供能比例算出每天该吃多少克碳水：默认采用美国医学研究院（IOM）的宏量营养素可接受范围 45–65%，热量可直接填写，或用 Mifflin-St Jeor 公式由身高、体重、年龄和活动量估算。Work out how many grams of carbohydrate to eat a day from your calories and the share from carbs — by default the Institute of Medicine's acceptable range of 45–65% — entering calories directly or estimating them with Mifflin-St Jeor from height, weight, age and activity.
如何使用「每日碳水化合物计算器」？How do I use the Carbohydrate Calculator tool?
在「每日碳水化合物计算器」中，填写「每日热量」、「每日热量 kcal」、「性别」、「年龄」、「身高 cm」等参数，结果会随输入实时计算并显示在下方。In the Carbohydrate Calculator: Fill in "Daily calories", "Daily calories (kcal)", "Sex", "Age", "Height (cm)"; results are recalculated instantly as you type.
每天应该吃多少碳水？How many carbs should I eat a day?
美国医学研究院（IOM）的宏量营养素可接受范围（AMDR）建议碳水占每日热量的 45–65%，每克碳水约 4 kcal；成人推荐膳食供给量（RDA）为每天 130 克。2,000 kcal 时约为 225–325 克。The Institute of Medicine's acceptable macronutrient distribution range (AMDR) puts carbs at 45–65% of daily calories, at about 4 kcal per gram, with an adult RDA of 130 g a day. At 2,000 kcal that is about 225–325 g.
热量是怎么估算的？How are calories estimated?
用 Mifflin-St Jeor 公式算基础代谢：男 = 10 × 体重 kg + 6.25 × 身高 cm − 5 × 年龄 + 5，女性最后一项为 −161，再乘以活动系数（1.2–1.9）。个体误差约 ±10%。Basal rate by Mifflin-St Jeor: men = 10 × weight kg + 6.25 × height cm − 5 × age + 5 (women − 161 instead of + 5), times an activity factor of 1.2–1.9. Individuals vary by about ±10%.
结果可以代替医生的建议吗？Can this replace medical advice?
不能。「每日碳水化合物计算器」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 Carbohydrate Calculator gives estimates from common formulas; individuals differ, so consult a doctor or professional for health decisions.
「每日碳水化合物计算器」免费吗？需要注册吗？Is the Carbohydrate Calculator free? Do I need an account?
「每日碳水化合物计算器」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 Carbohydrate 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.