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<!DOCTYPE html>
<html lang="zh-CN">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>阿亮健身营养智能工具</title>
<script src="https://cdnjs.cloudflare.com/ajax/libs/xlsx/0.18.5/xlsx.full.min.js"></script>
<style>
/* 全局样式 */
* {
margin: 0;
padding: 0;
box-sizing: border-box;
font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, "Helvetica Neue", Arial, sans-serif;
}
body {
background: linear-gradient(135deg, #e0f7ff, #ffffff);
min-height: 100vh;
color: #334155;
}
.container {
max-width: 1400px;
margin: 0 auto;
padding: 20px;
}
/* 首页样式 */
.home-container {
background: #fff;
border-radius: 20px;
box-shadow: 0 10px 30px rgba(0, 0, 0, 0.1);
padding: 40px;
text-align: center;
}
.home-container h1 {
color: #0ea5e9;
margin-bottom: 10px;
font-size: 2rem;
}
.home-subtitle {
color: #64748b;
margin-bottom: 10px;
font-size: 1.1rem;
font-weight: bold;
}
.tools-grid {
display: grid;
grid-template-columns: repeat(2, 1fr);
gap: 2px;
margin-bottom: 5px;
}
.tool-card {
background: #f8fafc;
border: 2px solid #e2e8f0;
border-radius: 15px;
padding: 30px;
cursor: pointer;
transition: all 0.3s ease;
position: relative;
overflow: hidden;
margin: 5px
}
.tool-card:hover {
transform: translateY(-5px);
border-color: #0ea5e9;
box-shadow: 0 5px 20px rgba(14, 165, 233, 0.2);
}
.tool-card h2 {
color: #0ea5e9;
margin-bottom: 15px;
font-size: 1.5rem;
}
.tool-card p {
color: #475569;
line-height: 1.6;
margin-bottom: 20px;
}
.tool-features {
list-style: none;
text-align: left;
color: #64748b;
font-size: 0.9rem;
text-align: center;
}
.tool-features li {
padding: 5px 0;
padding-left: 20px;
position: relative;
display: inline-block;
text-align: left;
margin: 0 10px;
}
.tool-features li:before {
content: "✓";
position: absolute;
left: 0;
color: #10b981;
font-weight: bold;
}
.btn-enter {
background: #0ea5e9;
color: white;
border: none;
padding: 12px 30px;
border-radius: 8px;
font-size: 1rem;
font-weight: 600;
cursor: pointer;
transition: all 0.3s ease;
margin-top: 15px;
}
.btn-enter:hover {
background: #0284c7;
transform: scale(1.05);
}
.badge {
position: absolute;
top: 2px;
right: 2px;
background: #f59e0b;
color: white;
padding: 5px 15px;
border-radius: 20px;
font-size: 0.8rem;
font-weight: bold;
}
.badge.dev {
background: #94a3b8;
}
.comparison-table {
background: #f8fafc;
border-radius: 15px;
padding: 30px;
margin-top: 30px;
text-align: left;
}
.comparison-table h3 {
color: #0ea5e9;
margin-bottom: 20px;
text-align: center;
}
table {
width: 100%;
border-collapse: collapse;
}
th, td {
padding: 12px;
text-align: center;
border-bottom: 1px solid #e2e8f0;
}
th {
background: #e0f2fe;
color: #0c4a6e;
font-weight: 600;
}
tr:hover {
background: #f0f9ff;
}
/* 工具页面样式 */
.tool-page {
display: none;
}
/* 凯圣王碳循环样式 */
:root{
--primary:#0ea5e9;
--primary-light:#38bdf8;
--success:#10b981;
--warning:#f59e0b;
--danger:#f43f5e;
--dark:#1e293b;
--light:#f8fafc;
--high:#bae6fd;
--med:#e0f2fe;
--low:#fef3c7;
}
header{color:#0ea5e9;text-align:center;margin-bottom:24px;position:relative;}
header h1{font-size:1.8rem;margin-bottom:4px;font-weight:700}
header .subtitle{font-size:.9rem;color:#64748b}
.back-home-btn {
position: absolute;
top: 0;
left: 0;
background: #94a3b8;
color: white;
border: none;
padding: 8px 16px;
border-radius: 6px;
font-size: 0.9rem;
cursor: pointer;
transition: all 0.3s ease;
}
.back-home-btn:hover {
background: #64748b;
}
.tabs{display:flex;justify-content:center;margin-bottom:20px;border-bottom:1px solid #cbd5e1}
.tab-btn{
padding:10px 20px;
background:none;
border:none;
cursor:pointer;
font-size:1rem;
font-weight:600;
color:#64748b;
border-bottom:3px solid transparent;
transition:.3s;
}
.tab-btn.active{
color:#0ea5e9;
border-bottom-color:#0ea5e9;
}
.tab-content{display:none}
.tab-content.active{display:block}
.top-row{display:flex;gap:16px;flex-wrap:wrap}
.top-row>section{
background:#fff;
border-radius:12px;
padding:16px;
box-shadow:0 1px 3px rgba(0,0,0,.08);
flex:1 1 260px;
min-width:260px;
}
.top-row h3{
font-size:1rem;
margin-bottom:10px;
color:#0ea5e9;
font-weight:600;
}
.basic-row,.macro-row{display:flex;gap:8px;flex-wrap:wrap}
.basic-row .input-group,.macro-row .input-group{flex:1 1 100px;display:flex;flex-direction:column}
.top-row label{font-size:.8rem;font-weight:600;margin-bottom:4px}
.top-row input,.top-row select{
padding:6px 8px;
font-size:.8rem;
border:1px solid #cbd5e1;
border-radius:6px;
}
.target-weight-input-group {
flex: 0 1 auto !important;
min-width: unset !important;
}
.target-weight-controls {
display: flex;
align-items: center;
gap: 4px;
justify-content: center;
}
.target-weight-controls input {
width: 50px !important;
text-align: center;
margin: 0 2px;
}
.target-weight-controls button {
flex: 0 0 20px;
height:20px;
border:1px solid var(--primary-light);
background:#fff;
color:var(--primary-light);
border-radius:50%;
font-size:14px;
display: flex;
align-items: center;
justify-content: center;
cursor: pointer;
}
.body-type-cards,.plan-cards{display:flex;gap:6px;flex-wrap:wrap}
.body-type-card,.plan-card{
flex:1 1 80px;
border:1px solid #cbd5e1;
border-radius:8px;
padding:8px 4px;
font-size:.7rem;
text-align:center;
cursor:pointer;
transition:.2s;
background:#fff;
}
.body-type-card:hover,.plan-card:hover{transform:translateY(-1px)}
.body-type-card.selected,.plan-card.selected{
border-color:var(--primary);
background:#e0f2fe;
}
.body-type-card h4,.plan-card h4{font-size:.75rem;margin-bottom:2px;color:#0ea5e9}
.body-type-card p,.plan-card p{font-size:.6rem;margin:0;line-height:1.2;color:#64748b}
.summary-cards{display:flex;gap:8px;flex-wrap:wrap;margin-top:10px}
.summary-card{
flex:1 1 70px;
background:#f0f9ff;
border-radius:8px;
padding:8px;
text-align:center;
font-size:.75rem;
}
.summary-card .val{font-size:1rem;font-weight:700;color:var(--primary)}
.summary-card .lab{font-size:.6rem;color:#475569}
.btn-row{display:flex;gap:8px;flex-wrap:wrap;margin:16px 0}
.btn-row button{
flex:1 1 100px;
padding:10px 0;
border:none;
border-radius:6px;
font-size:.85rem;
font-weight:600;
cursor:pointer;
color:#fff;
transition:.2s;
}
.btn-calc{background:var(--primary)}
.btn-down{background:var(--success)}
.btn-reset{background:var(--warning)}
.btn-back{background:var(--dark)}
.btn-row button:hover{opacity:.9}
.table-wrap{overflow-x:auto;margin-top:16px}
#planTable{min-width:1400px} /* 28 列撑开 */
table{width:100%;border-collapse:collapse;font-size:.75rem}
th,td{border:1px solid #e2e8f0;padding:6px 4px;text-align:center}
th{background:#f1f5f9;color:#0ea5e9;font-weight:600}
tbody tr:nth-child(odd){background:#fff}
tbody tr:nth-child(even){background:#f8fafc}
thead tr:nth-child(2) .high{background:var(--high);color:#0c4a6e}
thead tr:nth-child(2) .med{background:var(--med);color:#0c4a6e}
thead tr:nth-child(2) .low{background:var(--low);color:#78350f}
.editable{background:#fffbeb}
.notes{
background:#fff;
border-radius:12px;
box-shadow:0 1px 3px rgba(0,0,0,.08);
padding:16px 20px;
margin-top:20px;
font-size:.8rem;
line-height:1.6;
color:#475569;
}
.notes h3{margin-bottom:10px;color:#0ea5e9;font-size:1rem}
.notes ul{margin:0;padding-left:20px}
.notes li{margin-bottom:6px}
.notes .tag{display:inline-block;padding:2px 6px;border-radius:4px;color:#fff;font-weight:bold;margin-right:4px;font-size:.7rem}
.notes .tag.high{background:var(--high);color:#0c4a6e}
.notes .tag.med{background:var(--med);color:#0c4a6e}
.notes .tag.low{background:var(--low);color:#78350f}
footer{color:#94a3b8;text-align:center;font-size:.6rem;margin-top:20px}
.custom-plan{display:none;gap:4px;flex-wrap:wrap;margin-top:8px}
.custom-plan input{
flex:1 1 60px;
font-size:.7rem;
padding:4px 2px;
text-align:center;
border:1px solid #cbd5e1;
border-radius:4px;
}
.target-info{
background:#fff;
border-radius:12px;
padding:16px;
margin-top:16px;
box-shadow:0 1px 3px rgba(0,0,0,.08);
}
.target-info h3{
font-size:1rem;
margin-bottom:8px;
color:#0ea5e9;
font-weight:600;
}
.target-stats{
display:flex;
gap:8px;
flex-wrap:wrap;
}
.target-stat{
flex:1 1 100px;
background:#f0f9ff;
border-radius:8px;
padding:8px;
text-align:center;
}
.target-stat .value{
font-size:1.1rem;
font-weight:700;
color:var(--primary);
}
.target-stat .label{
font-size:.7rem;
color:#64748b;
}
/* 橙子碳水渐降特定样式 */
.orange-section {
display: none;
}
.orange-macro-row {
display: flex;
gap: 8px;
flex-wrap: wrap;
margin-bottom: 12px;
}
.orange-input-group {
flex: 1 1 100px;
display: flex;
flex-direction: column;
}
.orange-ratio-cards {
display: flex;
gap: 8px;
flex-wrap: wrap;
margin-bottom: 12px;
}
.orange-ratio-card {
flex: 1 1 120px;
border: 1px solid #cbd5e1;
border-radius: 8px;
padding: 8px;
text-align: center;
cursor: pointer;
transition: .2s;
background: #fff;
}
.orange-ratio-card.selected {
border-color: var(--primary);
background: #e0f2fe;
}
.orange-results {
background: #fff;
border-radius: 12px;
padding: 16px;
margin-top: 16px;
box-shadow: 0 1px 3px rgba(0,0,0,.08);
}
.orange-results h3 {
font-size: 1rem;
margin-bottom: 12px;
color: #0ea5e9;
font-weight: 600;
}
.orange-stats {
display: flex;
gap: 8px;
flex-wrap: wrap;
margin-bottom: 16px;
}
.orange-stat {
flex: 1 1 120px;
background: #f0f9ff;
border-radius: 8px;
padding: 10px;
text-align: center;
}
.orange-stat .value {
font-size: 1.1rem;
font-weight: 700;
color: var(--primary);
}
.orange-stat .label {
font-size: .7rem;
color: #64748b;
}
.orange-table {
width: 100%;
border-collapse: collapse;
margin-top: 12px;
}
.orange-table th, .orange-table td {
border: 1px solid #e2e8f0;
padding: 8px;
text-align: center;
}
.orange-table th {
background: #f1f5f9;
color: #0ea5e9;
font-weight: 600;
}
/* 新增样式 */
.weight-loss-slider {
margin: 10px 0;
}
.weight-loss-slider label {
display: block;
margin-bottom: 5px;
font-weight: 600;
font-size: 0.8rem;
}
.slider-container {
display: flex;
align-items: center;
gap: 10px;
}
.slider-container input[type="range"] {
flex: 1;
}
.slider-value {
min-width: 40px;
text-align: center;
font-weight: 600;
color: var(--primary);
}
.custom-ratio-inputs {
display: flex;
gap: 8px;
margin-top: 8px;
flex-wrap: wrap;
}
.custom-ratio-input {
flex: 1;
min-width: 80px;
}
.custom-ratio-input label {
font-size: 0.7rem;
font-weight: 600;
display: block;
margin-bottom: 4px;
}
.custom-ratio-input input {
width: 100%;
padding: 4px;
border: 1px solid #cbd5e1;
border-radius: 4px;
text-align: center;
}
.ratio-sum {
margin-top: 8px;
font-size: 0.8rem;
color: #64748b;
}
.ratio-sum.error {
color: var(--danger);
font-weight: 600;
}
/* 媒体查询：针对小屏幕设备的优化 */
@media (max-width: 480px) {
.basic-row .input-group {
flex: 1 1 100px !important;
}
.target-weight-input-group {
flex: 0 1 120px !important;
}
.target-weight-controls {
justify-content: flex-start;
}
.tab-btn {
padding: 8px 12px;
font-size: 0.9rem;
}
.tools-grid {
grid-template-columns: 1fr;
}
.home-container {
padding: 20px;
}
.home-container h1 {
font-size: 1.5rem;
}
.back-home-btn {
position: relative;
margin-bottom: 15px;
}
}
/* ===== 竖向周表 ===== */
.week-tables{margin-top:16px;font-size:.75rem;}
.week-table{background:#fff;border-radius:12px;padding:12px;margin-bottom:12px;box-shadow:0 1px 3px rgba(0,0,0,.08);}
.week-title{color:#0ea5e9;font-weight:600;margin-bottom:8px;font-size:.9rem;}
.week-table table{width:100%;border-collapse:collapse;}
.week-table th,.week-table td{border:1px solid #e2e8f0;padding:6px 4px;text-align:center;}
.week-table th{background:#f1f5f9;color:#0ea5e9;font-weight:600;font-size:.7rem;}
.week-table .high{background:var(--high);color:#0c4a6e}
.week-table .med{background:var(--med);color:#0c4a6e}
.week-table .low{background:var(--low);color:#78350f}
</style>
<style>
/* 仅隐藏横向 28 列表格，其余一切保持原样 */
#planTable {
display: none !important;
}
</style>
<base target="_blank">
</head>
<body>
<!-- 首页 -->
<div id="home-page" class="container home-container">
<h1>阿亮健身营养智能工具</h1>
<p class="home-subtitle">食谱计划跟踪(有偿)可加vx:ll8819112</p>
<!-- 体脂率参考区域 -->
<div style="text-align:center; margin:0 auto 5px;"> <!-- 统一控制间距 -->
<a href="javascript:void(0)"
onclick="toggleBodyFatImage()"
style="color:#E53E3E;font-size:17px;text-decoration:underline;">
📌 点击查看体脂率参考图
</a>
<div id="bodyfat-container" style="display:none;margin-top:12px;"> <!-- 上间距只给容器内部 -->
<img src="https://img0.baidu.com/it/u=1083536515,1293547436&fm=253&fmt=auto?w=800&h=1067"
alt="体脂率参考" style="max-width:100%;height:auto;border-radius:12px;box-shadow:0 4px 12px rgba(0,0,0,.15)">
<p style="margin-top:8px;font-size:.85rem;color:#64748b">常见体脂率外观对照，仅供参考</p>
</div>
</div>
<div class="tool-card" onclick="selectTool('orange-carb')">
<span class="badge">新手选这个</span>
<h2>橙子碳水渐降</h2>
<p>通过逐步降低碳水化合物摄入量,<br>温和实现减脂目标。</p>
<ul class="tool-features">
<li>适合训练少的新手</li>
<li>适合大基数高体脂</li>
<li>渐降式调整碳水</li>
<li>减脂速度平缓</li>
</ul>
<button class="btn-enter">立即使用</button>
</div>
<div class="tools-grid">
<div class="tool-card" onclick="selectTool('kings-cycle')">
<span class="badge">没招了就选这个</span>
<h2>凯圣王碳循环</h2>
<p>通过周期性调整碳水化合物摄入量,<br>实现高效减脂增肌的目标。</p>
<ul class="tool-features">
<li>适合健身爱好者</li>
<li>平台期大杀器</li>
<li>减脂速度快</li>
<li>需要记录饮食</li>
</ul>
<button class="btn-enter">立即使用</button>
</div>
<!-- 增肌计划 -->
<div class="tool-card" onclick="selectTool('bulk-plan')">
<span class="badge">肌肉拼图</span>
<h2>增肌计划</h2>
<p>小热量盈余 + 正氮平衡。<br>参考来源:运动营养学、闪电增肌、健身营养书、凯圣王、自然王等</p>
<ul class="tool-features">
<li>自动计算 BMR / TDEE</li>
<li>三档热量盈余可选</li>
<li>训练日 / 休息日动态碳水</li>
<li>支持导出 Excel</li>
</ul>
<button class="btn-enter">立即使用</button>
</div>
</div>
</div>
<!-- 凯圣王碳循环工具 -->
<div id="kings-cycle-tool" class="tool-page">
<div class="container">
<header style="display:flex; align-items:center; gap:12px;">
<button class="back-home-btn" onclick="backToHome()"style="position:static;margin:0;font-size:0.8rem;padding:5px 6px;"> 返回</button>
<div>
<h1 style="margin:0;">阿亮健身营养智能工具</h1>
<p class="subtitle" style="margin:0;">橱窗有各种减脂必备好物,感谢各位义父</p>
</div>
</header>
<div class="tabs">
<button class="tab-btn active" data-tab="kings-cycle">凯圣王碳循环</button>
<button class="tab-btn" data-tab="orange-carb">橙子碳水渐降</button>
</div>
<!-- 凯圣王碳循环部分 -->
<div id="kings-cycle" class="tab-content active">
<!-- 凯圣王碳循环内容保持不变 -->
<div class="top-row">
<!-- 基础信息 -->
<section>
<h3>第一步：输入基础信息</h3>
<div class="basic-row">
<div class="input-group"><label>当前体重(kg)</label><input type="number" id="weight" value="75" min="40" max="200"></div>
<div class="input-group target-weight-input-group">
<label>目标体重(±5kg)</label>
<div class="target-weight-controls">
<button type="button" onclick="adjustTarget(-1)">−</button>
<input type="tel" id="targetWeight" value="70" min="40" max="200" step="1" pattern="\d*" oninput="clipTargetWeight()">
<button type="button" onclick="adjustTarget(1)">+</button>
</div>
</div>
<div class="input-group"><label>身高(cm)</label><input type="number" id="height" value="178" min="140" max="220"></div>
<div class="input-group"><label>年龄(岁)</label><input type="number" id="age" value="30" min="18" max="80"></div>
<div class="input-group"><label>性别</label>
<select id="gender"><option value="male">男</option><option value="female">女</option></select>
</div>
</div>
</section>
<!-- 胚型 -->
<section>
<h3>第二步：选择胚型</h3>
<div class="body-type-cards">
<div class="body-type-card selected" data-type="ectomorph"><h4>外胚型</h4><p>易瘦</p></div>
<div class="body-type-card" data-type="mesomorph"><h4>中胚型</h4><p>肌肉型</p></div>
<div class="body-type-card" data-type="endomorph"><h4>内胚型</h4><p>易胖</p></div>
</div>
<!-- 胚型参考图 -->
<div style="text-align:center;margin-top:10px;">
<a href="javascript:void(0)"
onclick="toggleBodyTypeRef()"
style="color:#E53E3E;font-size:.85rem;text-decoration:underline;">
📌 点击查看胚型参考图
</a>
<div id="bodytype-ref" style="display:none;margin-top:12px;">
<img src="https://qcloud.dpfile.com/pc/CqGM_UcCrvGcGH_XM4yXFCYjwgNnaLZ8cSnss-iMlxboDaSWvqnh_75XjQjKtRzN.jpg"
alt="胚型参考" style="max-width:100%;height:auto;border-radius:8px;box-shadow:0 2px 8px rgba(0,0,0,.15)">
<p style="margin-top:6px;font-size:.75rem;color:#64748b">外胚 / 中胚 / 内胚 体型对照，仅供参考</p>
</div>
</div>
</section>
<!-- 训练计划 -->
<section>
<h3>第三步：选择训练计划 需要训练、食谱指导(有偿,学生特惠)可加vx: ll8819112</h3>
<div class="plan-cards">
<div class="plan-card selected" data-plan="1"><h4>练1休1</h4><p>循环</p></div>
<div class="plan-card" data-plan="2"><h4>练2休1</h4><p>循环</p></div>
<div class="plan-card" data-plan="3"><h4>练3休1</h4><p>循环</p></div>
<div class="plan-card" data-plan="4"><h4>练4休1</h4><p>循环</p></div>
<div class="plan-card" data-plan="custom"><h4>自定义</h4><p>自由</p></div>
</div>
<div class="custom-plan" id="customPlan">
<input placeholder="周一" id="cus-mon">
<input placeholder="周二" id="cus-tue">
<input placeholder="周三" id="cus-wed">
<input placeholder="周四" id="cus-thu">
<input placeholder="周五" id="cus-fri">
<input placeholder="周六" id="cus-sat">
<input placeholder="周日" id="cus-sun">
</div>
</section>
<!-- 宏量 -->
<section>
<h3>营养素设置（已根据胚型自动匹配，无需调整）</h3>
<div class="macro-row">
<div class="input-group"><label>碳水(g/kg)</label><input type="number" id="carbsPerKg" value="3.0" step="0.1" min="1" max="10"></div>
<div class="input-group"><label>蛋白质(g/kg)</label><input type="number" id="proteinPerKg" value="1.3" step="0.1" min="0.8" max="3"></div>
<div class="input-group"><label>脂肪(g/kg)</label><input type="number" id="fatPerKg" value="1.1" step="0.1" min="0.5" max="2"></div>
</div>
</section>
<!-- 汇总 -->
<section>
<h3>最后一步：点击下方计算计划</h3>
<div class="summary-cards">
<div class="summary-card"><span class="val" id="bmrValue">1852</span><div class="lab">基础代谢</div></div>
<div class="summary-card"><span class="val" id="tdeeValue">2352</span><div class="lab">每日总消耗</div></div>
<div class="summary-card"><span class="val" id="proteinValue">98</span><div class="lab">每日蛋白(g)</div></div>
<div class="summary-card"><span class="val" id="carbsValue">1575</span><div class="lab">每周碳水(g)</div></div>
</div>
</section>
</div>
<div class="btn-row">
<button class="btn-calc" id="calculateBtn">计算计划</button>
<button class="btn-down" id="downloadBtn">下载Excel(电脑端)</button>
<button class="btn-reset" id="resetBtn">重置</button>
<button class="btn-back" onclick="backToHome()">返回首页</button>
</div>
<div class="target-info">
<h3>目标体重分析<br>碳循环食谱(有偿)可加vx: ll8819112</h3>
<div class="target-stats">
<div class="target-stat">
<div class="value" id="weightDiffValue">-5</div>
<div class="label">体重差(kg)</div>
</div>
<div class="target-stat">
<div class="value" id="weeklyCalorieDiffValue">-1400</div>
<div class="label">周热量差(kcal)</div>
</div>
<div class="target-stat">
<div class="value" id="daysNeededValue">42</div>
<div class="label">预计天数</div>
</div>
<div class="target-stat">
<div class="value" id="targetDate">2023-12-24</div>
<div class="label">预计完成日期</div>
</div>
</div>
</div>
<!-- 竖向周表容器 -->
<div id="weekTables" class="week-tables"></div>
<!-- 原表继续保留，但只隐藏 table，不隐藏后面的说明 -->
<div class="table-wrap">
<table id="planTable" style="display:none;"> </table>
</div>
<div class="table-wrap">
<table id="planTable">
<thead>
<tr id="dayRow"><th rowspan="2">项目</th></tr>
<tr id="carbLevelRow"></tr>
</thead>
<tbody>
<tr class="band"><td>训练部位<br>(可双击自定义)</td><td class="editable">休息</td><td class="editable">胸+三头</td><td class="editable">休息</td><td class="editable">背+二头</td><td class="editable">休息</td><td class="editable">腿+肩</td><td class="editable">休息</td></tr>
<tr class="band"><td>碳水(g)</td><td id="carb-mon">192</td><td id="carb-tue">412</td><td id="carb-wed">124</td><td id="carb-thu">192</td><td id="carb-fri">124</td><td id="carb-sat">412</td><td id="carb-sun">124</td></tr>
<tr class="band"><td>蛋白质(g)</td><td id="protein-mon">118</td><td id="protein-tue">118</td><td id="protein-wed">118</td><td id="protein-thu">118</td><td id="protein-fri">118</td><td id="protein-sat">118</td><td id="protein-sun">118</td></tr>
<tr class="band"><td>脂肪(g)</td><td id="fat-mon">64</td><td id="fat-tue">41</td><td id="fat-wed">137</td><td id="fat-thu">64</td><td id="fat-fri">137</td><td id="fat-sat">41</td><td id="fat-sun">137</td></tr>
<tr class="band"><td>热量(kcal)</td><td id="cal-mon">1817</td><td id="cal-tue">2490</td><td id="cal-wed">2202</td><td id="cal-thu">1817</td><td id="cal-fri">2202</td><td id="cal-sat">2490</td><td id="cal-sun">2202</td></tr>
<tr class="band"><td>缺口/盈余</td><td id="diff-mon">-535</td><td id="diff-tue">138</td><td id="diff-wed">-150</td><td id="diff-thu">-535</td><td id="diff-fri">-150</td><td id="diff-sat">138</td><td id="diff-sun">-150</td></tr>
</tbody>
</table>
</div>
<div class="notes">
<h3>📌 碳循环计划说明</h3>
<ul>
<li>如果你骨架小、肩窄、吃不胖、增肌慢：<strong>→ 偏外胚型</strong></li>
<li>如果你肩宽腰窄、肌肉容易长：<strong>→ 偏中胚型</strong></li>
<li>如果你骨架大、腰腹易囤肉：<strong>→ 偏内胚型</strong></li>
<li><span class="tag high">高碳日</span>：碳水占周总碳水的50%，建议摄入精制碳水（如白米、白面包）</li>
<li><span class="tag med">中碳日</span>：碳水占周总碳水的35%，建议混合精碳和粗碳</li>
<li><span class="tag low">低碳日</span>：碳水占周总碳水的15%，建议摄入粗碳（如糙米、燕麦）</li>
<li><strong>热量换算：</strong> 碳/蛋白 4 kcal/g，脂肪 9 kcal/g。</li>
<li><strong>体重变化估算：</strong> 每减少7700 kcal热量约减少1 kg体重，每增加7700 kcal热量约增加1 kg体重。</li>
</ul>
</div>
</div>
<!-- 增肌计划部分 -->
<div id="bulk-plan" class="tab-content">
<div class="top-row">
<!-- 基础信息 -->
<section>
<h3>第一步：基础信息</h3>
<div class="basic-row">
<div class="input-group"><label>体重(kg)</label><input type="number" id="bulk-weight" value="70" min="40" max="150"></div>
<div class="input-group"><label>身高(cm)</label><input type="number" id="bulk-height" value="175" min="140" max="220"></div>
<div class="input-group"><label>年龄(岁)</label><input type="number" id="bulk-age" value="25" min="18" max="60"></div>
<div class="input-group"><label>性别</label>
<select id="bulk-gender"><option value="male">男</option><option value="female">女</option></select>
</div>
</div>
</section>
<!-- 活动系数 -->
<section>
<h3>第二步：日常活动强度</h3>
<div class="bulk-level-cards" id="pal-cards">
<div class="bulk-level-card selected" data-pal="1.2"><h4>久坐</h4><p>办公室/几乎无运动</p></div>
<div class="bulk-level-card" data-pal="1.375"><h4>轻度活跃</h4><p>每周轻度1-3天</p></div>
<div class="bulk-level-card" data-pal="1.55"><h4>中度活跃</h4><p>每周中度3-5天</p></div>
<div class="bulk-level-card" data-pal="1.725"><h4>非常活跃</h4><p>每周高强度6-7天</p></div>
<div class="bulk-level-card" data-pal="1.9"><h4>职业运动员</h4><p>每天高强度</p></div>
</div>
</section>
<!-- 训练经验 -->
<section>
<h3>第三步：训练经验</h3>
<div class="bulk-level-cards" id="exp-cards">
<div class="bulk-level-card selected" data-exp="novice"><h4>新手</h4><p>系统训练 <1 年</p></div>
<div class="bulk-level-card" data-exp="intermediate"><h4>中级</h4><p>系统训练 1-3 年</p></div>
<div class="bulk-level-card" data-exp="advanced"><h4>高级</h4><p>系统训练 >3 年</p></div>
</div>
</section>
<!-- 热量盈余 -->
<section>
<h3>第四步：热量盈余</h3>
<div class="bulk-level-cards" id="surplus-cards">
<div class="bulk-level-card selected" data-surplus="200"><h4>减脂人增肌</h4><p>+200 kcal/日</p></div>
<div class="bulk-level-card" data-surplus="350"><h4>力量型增肌</h4><p>+350 kcal/日</p></div>
<div class="bulk-level-card" data-surplus="550"><h4>瘦子脏增肌</h4><p>+550 kcal/日</p></div>
</div>
</section>
<!-- 新增：训练计划选择 -->
<section>
<h3>第五步：选择训练计划</h3>
<div class="plan-cards" id="bulk-plan-cards">
<div class="plan-card selected" data-plan="1"><h4>练1休1</h4><p>循环</p></div>
<div class="plan-card" data-plan="2"><h4>练2休1</h4><p>循环</p></div>
<div class="plan-card" data-plan="3"><h4>练3休1</h4><p>循环</p></div>
<div class="plan-card" data-plan="4"><h4>练4休1</h4><p>循环</p></div>
<div class="plan-card" data-plan="custom"><h4>自定义</h4><p>自由</p></div>
</div>
<!-- 自定义输入区 -->
<div class="custom-plan" id="bulk-custom-plan" style="display:none;gap:4px;flex-wrap:wrap;margin-top:8px">
<input placeholder="周一" id="bulk-cus-mon">
<input placeholder="周二" id="bulk-cus-tue">
<input placeholder="周三" id="bulk-cus-wed">
<input placeholder="周四" id="bulk-cus-thu">
<input placeholder="周五" id="bulk-cus-fri">
<input placeholder="周六" id="bulk-cus-sat">
<input placeholder="周日" id="bulk-cus-sun">
</div>
</section>
<!-- 结果汇总 -->
<section>
<h3>计算结果</h3>
<div class="bulk-stats">
<div class="bulk-stat"><div class="value" id="bulk-bmr">0</div><div class="label">基础代谢(BMR)</div></div>
<div class="bulk-stat"><div class="value" id="bulk-tdee">0</div><div class="label">每日消耗(TDEE)</div></div>
<div class="bulk-stat"><div class="value" id="bulk-target">0</div><div class="label">训练日摄入热量</div></div>
<div class="bulk-stat"><div class="value" id="bulk-protein">0</div><div class="label">每日摄入蛋白质(g)</div></div>
<div class="bulk-stat"><div class="value" id="bulk-carb-display">0</div><div class="label">训练日碳水(g)</div></div>
<div class="bulk-stat"><div class="value" id="bulk-rest-carb-display">0</div><div class="label">休息日碳水(g)</div></div>
<div class="bulk-stat"><div class="value" id="bulk-fat-display">0</div><div class="label">每日脂肪(g)</div></div>
<!-- 预计每周增重 -->
<div class="bulk-stat">
<div class="value" id="bulk-weekly-gain">—</div>
<div class="label">预计每周增重(kg)</div>
</div>
</div>
</section>
</div>
<div class="btn-row">
<button class="btn-calc" id="bulk-calc">计算计划</button>
<button class="btn-down" id="bulk-dl">下载Excel(电脑端)</button>
<button class="btn-reset" id="bulk-reset">重置</button>
<button class="btn-back" onclick="backToHome()">返回首页</button>
</div>
<!-- 详细宏量表格 -->
<div class="table-wrap">
<table id="bulk-week-table">
<thead>
<tr>
<th>项目</th>
<th>一</th><th>二</th><th>三</th><th>四</th><th>五</th><th>六</th><th>日</th>
</tr>
</thead>
<tbody>
<tr class="band"><td>训练部位<br>(可双击自定义)</td>
<td class="editable" data-day="0">胸+三头</td>
<td class="editable" data-day="1">背+二头</td>
<td class="editable" data-day="2">休息</td>
<td class="editable" data-day="3">腿+肩</td>
<td class="editable" data-day="4">休息</td>
<td class="editable" data-day="5">胸+三头</td>
<td class="editable" data-day="6">休息</td>
</tr>
<tr class="band"><td>碳水(g)</td>
<td id="bulk-carb-0">0</td><td id="bulk-carb-1">0</td><td id="bulk-carb-2">0</td>
<td id="bulk-carb-3">0</td><td id="bulk-carb-4">0</td><td id="bulk-carb-5">0</td><td id="bulk-carb-6">0</td>
</tr>
<tr class="band"><td>蛋白质(g)</td>
<td id="bulk-pro-0">0</td><td id="bulk-pro-1">0</td><td id="bulk-pro-2">0</td>
<td id="bulk-pro-3">0</td><td id="bulk-pro-4">0</td><td id="bulk-pro-5">0</td><td id="bulk-pro-6">0</td>
</tr>
<tr class="band"><td>脂肪(g)</td>
<td id="bulk-fat-0">0</td><td id="bulk-fat-1">0</td><td id="bulk-fat-2">0</td>
<td id="bulk-fat-3">0</td><td id="bulk-fat-4">0</td><td id="bulk-fat-5">0</td><td id="bulk-fat-6">0</td>
</tr>
<tr class="band"><td>热量(kcal)</td>
<td id="bulk-cal-0">0</td><td id="bulk-cal-1">0</td><td id="bulk-cal-2">0</td>
<td id="bulk-cal-3">0</td><td id="bulk-cal-4">0</td><td id="bulk-cal-5">0</td><td id="bulk-cal-6">0</td>
</tr>
<tr class="band"><td>盈余/缺口</td>
<td id="bulk-diff-0">0</td><td id="bulk-diff-1">0</td><td id="bulk-diff-2">0</td>
<td id="bulk-diff-3">0</td><td id="bulk-diff-4">0</td><td id="bulk-diff-5">0</td><td id="bulk-diff-6">0</td>
</tr>