个人量化网站求大神指点

閪人 2026-09-13 16:43 1

最近想给自己做一个长期使用的个人量化网站，目前还是单 HTML 原型，主要目的不是普通的“每日打卡”，而是把行为记录下来，长期汇总后可以丢给 AI 分析。

目前包含：

每月日历 / 每日状态

晨起体重 + 长期趋势

运动原始数据记录，不是简单的“运动 ✓”

不同运动有不同达标规则，例如骑行累计 30min 才算达标

运动允许恢复日，并且连续 14 天无达标训练才判定本轮中断

饮食拆成蛋白质、蔬菜、水果、饮水、主食、高油高糖等指标

睡眠时长

一些个人自控事件的正计时 / 重置

独立倒数日、正计时页面

14/30/90 天数据汇总

可生成 Markdown / JSON 给 AI 做长期分析

目前主要还是在琢磨产品逻辑，感觉继续自己堆功能很容易变成“大杂烩”。

想重点请大家喷几个地方：

首页的信息层级是不是太多？

“原始行为记录 → 自动判定达标 → 周期汇总”的思路有没有明显问题？

数据库以后应该怎样设计，方便保留几年数据以及重新计算规则？

正计时、倒数日这种功能应该独立出来还是继续整合？

如果以后让 AI 根据历史数据给建议，应该保存哪些原始字段，哪些数据其实没必要？

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<title>Daily Control V4 · 个人量化打卡</title>

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<body>

<div class="app" id="app">

<nav class="nav">

<div class="brand">Daily <span>Control</span></div>

<button class="navbtn active" data-page="checkin">打卡</button>

<button class="navbtn" data-page="summary">数据汇总</button>

<button class="navbtn" data-page="countdown">倒数日</button>

<button class="navbtn" data-page="timers">正计时</button>

<button class="navbtn" data-page="settings">设置</button>

</nav>

<section class="page active" id="page-checkin">

<div class="layout">

<aside class="sidebar">

<div class="card pad">

<div class="eyebrow">TODAY</div>

<div class="bigdate" id="bigDate"></div>

<div class="muted" style="font-size:11px;margin-top:4px">主页面：今天做了什么，一眼看完</div>

<div class="cal-head"><b id="monthTitle"></b><small class="muted">当月</small></div>

<div class="calendar" id="calendar"></div>

<div class="muted" style="font-size:10px;margin-top:12px;line-height:1.6">绿=整体达标 · 黄=部分完成 · 蓝=恢复日 · 红=发生重置事件</div>

</div>

<div class="card pad">

<div class="section-head"><h2>晨起体重</h2><small>每日一次</small></div>

<div class="weightrow">

<input class="input" id="weightInput" type="number" step="0.1" placeholder="60.0">

<button class="primary" id="saveWeight">记录</button>

</div>

<div class="item-meta" id="weightHint">起床后、上厕所后、吃喝前；长期趋势比单日数字更重要。</div>

</div>

</aside>

  <main>

    <div class="topbar">

      <div>

        <div class="eyebrow">PERSONAL CONTROL PANEL</div>

        <h1>今天，按真实数据算。</h1>

        <p>不是手动把所有东西勾绿，而是记录事实后由系统判断。</p>

      </div>

      <button class="secondary" data-go="summary">生成 AI 汇总</button>

    </div>



    <div class="hero">

      <div class="card">

        <div class="row">

          <div><div class="muted" style="font-size:11px">今日完成度</div><div class="score"><span id="doneScore">3</span>/6</div></div>

          <div style="text-align:right"><b id="scorePct">50%</b><div class="muted" style="font-size:10px;margin-top:4px">自动计算</div></div>

        </div>

        <div class="progress"><i id="scoreBar"></i></div>

      </div>

      <div class="card">

        <div class="muted" style="font-size:11px">今天最值得盯的</div>

        <div style="font-size:20px;font-weight:800;line-height:1.45;margin-top:6px" id="focusText">运动还没达标，但距离“断档”还有时间。</div>

      </div>

    </div>



    <div class="main-grid">

      <div class="stack">

        <div class="card pad">

          <div class="section-head"><h2>🏋️ 运动</h2><small>两周宽限，不搞“每天刷一下”</small></div>

          <div class="item">

            <div class="item-title">

              <div><b>长期坚持</b><div class="item-meta">超过 <span id="exerciseGapRule">14</span> 天没有“达标训练”，这一轮才断。</div></div>

              <span class="status ok" id="exerciseStreakStatus">进行中</span>

            </div>

            <div class="counter" id="exerciseStreak">12天 08:21:12</div>

            <div class="item-meta" id="exerciseGapText">距离断档还剩 9 天 · 最近一次达标训练 5 天前</div>

          </div>

          <div class="item">

            <div class="item-title">

              <div><b>今日训练</b><div class="item-meta" id="exerciseTodayMeta">骑行 10 min · 2.1 km · 有活动但未达标</div></div>

              <span class="status warn" id="exerciseTodayStatus">未达标</span>

            </div>

            <div class="metrics">

              <div class="metric"><b id="todayCardio">10</b><span>有氧 min</span></div>

              <div class="metric"><b id="todaySets">0</b><span>有效力量组</span></div>

              <div class="metric"><b id="todayDistance">2.1</b><span>距离 km</span></div>

            </div>

            <div class="mini-actions"><button class="primary" id="addWorkout">＋ 记录训练</button><button class="secondary" id="setRest">今天是恢复日</button></div>

          </div>

        </div>



        <div class="card pad">

          <div class="section-head"><h2>🍚 饮食</h2><small>不是“吃得健康 ✓”，拆成真实项目</small></div>

          <div class="diet-grid" id="dietGrid">

            <button class="diet-toggle on" data-diet="protein">蛋白质达标</button>

            <button class="diet-toggle on" data-diet="veg">蔬菜 ≥ 2种</button>

            <button class="diet-toggle" data-diet="fruit">水果</button>

            <button class="diet-toggle on" data-diet="water">饮水 ≥ 2L</button>

            <button class="diet-toggle" data-diet="junk">高油/高糖过量</button>

            <button class="diet-toggle on" data-diet="staple">主食结构正常</button>

          </div>

          <div class="row" style="margin-top:12px">

            <div><b id="dietScore">4/5</b><div class="item-meta">“高油/高糖过量”是扣分项，不是完成项。</div></div>

            <span class="status ok" id="dietStatus">今天不错</span>

          </div>

        </div>



        <div class="card pad">

          <div class="section-head"><h2>😴 睡眠</h2><small>记录小时，不直接打勾</small></div>

          <div class="weightrow">

            <input class="input" id="sleepInput" type="number" step="0.1" min="0" max="24" placeholder="7.0">

            <button class="primary" id="saveSleep">记录</button>

          </div>

          <div class="item-meta" id="sleepMeta">目标 ≥ 7 小时。</div>

        </div>

      </div>



      <div class="stack">

        <div class="card pad">

          <div class="section-head"><h2>🧠 自控</h2><small>发生事件才重置</small></div>

          <div class="item">

            <div class="item-title">

              <div><b>无自慰</b><div class="item-meta">从最近一次记录“发生”后开始计时。</div></div><span class="status ok" id="mastStatus">进行中</span>

            </div>

            <div class="counter" id="mastCounter">4天 16:10:08</div>

            <div class="mini-actions"><button class="danger" id="mastReset">记录发生</button></div>

          </div>

          <div class="item">

            <div class="item-title">

              <div><b>无色情内容</b><div class="item-meta">与自慰分开统计，避免混在一起看不出问题。</div></div><span class="status ok">进行中</span>

            </div>

            <div class="counter" id="pornCounter">6天 03:22:40</div>

            <div class="mini-actions"><button class="danger" id="pornReset">记录发生</button></div>

          </div>

        </div>



        <div class="card pad">

          <div class="section-head"><h2>📊 本周训练量</h2><small>比“连续多少天运动”更有意义</small></div>

          <div class="goal"><div class="row"><b>有氧</b><span class="muted"><b id="weekCardio">92</b> / 150 min</span></div><div class="bar"><i id="weekCardioBar"></i></div></div>

          <div class="goal"><div class="row"><b>力量训练</b><span class="muted"><b id="weekStrength">2</b> / 3 次</span></div><div class="bar"><i id="weekStrengthBar"></i></div></div>

          <div class="goal"><div class="row"><b>有效力量组</b><span class="muted"><b id="weekSets">14</b> / 18 组</span></div><div class="bar"><i id="weekSetsBar"></i></div></div>

        </div>



        <div class="card pad">

          <div class="section-head"><h2>⏱ 时间工具</h2><small>独立二级页面</small></div>

          <div class="subnav-cards">

            <button class="linkcard" data-go="countdown"><b>倒数日 →</b><small>例如：考试、见面、旅行、目标日期。</small></button>

            <button class="linkcard" data-go="timers"><b>正计时 →</b><small>例如：坚持运动多久、项目运行多久。</small></button>

          </div>

        </div>

      </div>

    </div>

  </main>

</div>

</section>

<section class="page" id="page-summary">

<div class="topbar">

<div><div class="eyebrow">DATA SUMMARY</div><h1>给 AI 看的，不要只给一堆 ✓。</h1><p>把最近一段时间的原始行为、趋势和中断事件汇总成可直接分析的数据。</p></div>

<div class="toolbar"><button class="rangebtn active" data-range="14">14天</button><button class="rangebtn" data-range="30">30天</button><button class="rangebtn" data-range="90">90天</button></div>

</div>

<div class="hero">

<div class="card pad"><div class="section-head"><h2>体重趋势</h2><small id="weightRangeLabel">最近30天</small></div><div class="chart"><svg id="weightChart" viewBox="0 0 760 220" preserveAspectRatio="none"></svg></div></div>

<div class="card pad">

<div class="section-head"><h2>关键摘要</h2><small>自动生成</small></div>

<div class="metrics">

<div class="metric"><b id="sumExercise">3</b><span>达标训练</span></div>

<div class="metric"><b id="sumDiet">82%</b><span>饮食平均</span></div>

<div class="metric"><b id="sumSleep">6.8h</b><span>平均睡眠</span></div>

</div>

<div class="metrics">

<div class="metric"><b id="sumWeight">-0.6</b><span>体重变化 kg</span></div>

<div class="metric"><b id="sumMast">1</b><span>自慰事件</span></div>

<div class="metric"><b id="sumPorn">0</b><span>色情内容事件</span></div>

</div>

</div>

</div>

<div class="main-grid">

<div class="card pad">

<div class="section-head"><h2>AI 分析包</h2><small>Markdown，可直接丢给 AI</small></div>

<textarea class="report" id="aiReport" readonly></textarea>

<div class="mini-actions"><button class="primary" id="refreshReport">重新生成</button><button class="secondary" id="downloadReport">下载 .txt</button><button class="secondary" id="downloadJson">下载 JSON</button></div>

</div>

<div class="card pad">

<div class="section-head"><h2>建议让 AI 看什么</h2><small>减少空泛建议</small></div>

<div class="item"><b>运动</b><div class="item-meta">看训练频率、达标率、连续空窗天数，而不是只看“打卡次数”。</div></div>

<div class="item"><b>饮食</b><div class="item-meta">看各子项目完成率，以及高油高糖事件是否和体重趋势相关。</div></div>

<div class="item"><b>睡眠</b><div class="item-meta">看低睡眠日之后，运动与饮食完成率是否下降。</div></div>

<div class="item"><b>自控</b><div class="item-meta">只记录事件与间隔，避免做道德判断；让 AI 找触发条件和时间规律。</div></div>

</div>

</div>

</section>

<section class="page" id="page-countdown">

<div class="topbar"><div><div class="eyebrow">COUNTDOWN</div><h1>倒数日</h1><p>像博客二级菜单一样独立，不挤主打卡页面。</p></div></div>

<div class="main-grid">

<div class="card pad">

<div class="section-head"><h2>新增倒数日</h2><small>本地保存</small></div>

<div class="form-grid">

<div class="field"><label>名称</label><input class="input" id="countName" placeholder="例如：秋分前见面"></div>

<div class="field"><label>目标日期</label><input class="input" id="countDate" type="date"></div>

<div class="field full"><button class="primary" id="addCountdown">新增</button></div>

</div>

</div>

<div class="card pad"><div class="section-head"><h2>我的倒数日</h2><small>自动更新</small></div><div class="count-list" id="countList"></div></div>

</div>

</section>

<section class="page" id="page-timers">

<div class="topbar"><div><div class="eyebrow">COUNT UP</div><h1>正计时</h1><p>用于“已经坚持多久”“项目运行多久”等长期计时。</p></div></div>

<div class="main-grid">

<div class="card pad">

<div class="section-head"><h2>新增正计时</h2><small>自定义起点</small></div>

<div class="form-grid">

<div class="field"><label>名称</label><input class="input" id="timerName" placeholder="例如：坚持规律运动"></div>

<div class="field"><label>开始时间</label><input class="input" id="timerStart" type="datetime-local"></div>

<div class="field full"><button class="primary" id="addTimer">新增</button></div>

</div>

</div>

<div class="card pad"><div class="section-head"><h2>正在计时</h2><small>实时跳秒</small></div><div class="timer-list" id="timerList"></div></div>

</div>

</section>

<section class="page" id="page-settings">

<div class="topbar"><div><div class="eyebrow">SETTINGS</div><h1>规则设置</h1><p>规则最好能改，不要以后每改一次标准都去改代码。</p></div></div>

<div class="main-grid">

<div class="card pad">

<div class="section-head"><h2>运动规则</h2><small>默认值</small></div>

<div class="form-grid">

<div class="field"><label>多久没有达标训练算断档（天）</label><input class="input" id="gapDays" type="number" min="1" max="60" value="14"></div>

<div class="field"><label>骑行达标（分钟）</label><input class="input" id="ruleCycling" type="number" value="30"></div>

<div class="field"><label>跑步达标（分钟）</label><input class="input" id="ruleRunning" type="number" value="25"></div>

<div class="field"><label>快走达标（分钟）</label><input class="input" id="ruleWalking" type="number" value="40"></div>

<div class="field"><label>爬楼达标（分钟）</label><input class="input" id="ruleStairs" type="number" value="15"></div>

<div class="field"><label>力量达标（分钟）</label><input class="input" id="ruleStrengthMin" type="number" value="20"></div>

<div class="field"><label>力量有效组（组）</label><input class="input" id="ruleStrengthSets" type="number" value="6"></div>

<div class="field full"><button class="primary" id="saveRules">保存规则</button></div>

</div>

</div>

<div class="card pad">

<div class="section-head"><h2>数据设计</h2><small>正式后端建议</small></div>

<div class="item"><b>事件表</b><div class="item-meta">运动、自慰、色情内容、恢复日，都记录时间戳，不覆盖历史。</div></div>

<div class="item"><b>每日快照</b><div class="item-meta">体重、睡眠、饮食子项目按日期存，方便趋势分析。</div></div>

<div class="item"><b>规则表</b><div class="item-meta">所有阈值后台可改，历史数据保留原始值，重新计算时可选择当前规则。</div></div>

</div>

</div>

</section>

</div>

<div class="modal" id="workoutModal"><div class="modalbox">

<h3>记录一次训练</h3><p>记录实际数据，系统自动判断是否达标。</p>

<div class="types">

<button class="typebtn active" data-type="cycling">🚲<br>骑行</button>

<button class="typebtn" data-type="running">🏃<br>跑步</button>

<button class="typebtn" data-type="walking">🚶<br>快走</button>

<button class="typebtn" data-type="strength">🏋️<br>力量</button>

<button class="typebtn" data-type="stairs">🪜<br>爬楼</button>

<button class="typebtn" data-type="hiking">🥾<br>爬山</button>

</div>

<div class="form-grid" style="margin-top:12px">

<div class="field"><label>时长（分钟）</label><input class="input" id="workoutDuration" type="number" min="1" value="10"></div>

<div class="field" id="distanceField"><label>距离（km）</label><input class="input" id="workoutDistance" type="number" step="0.1" value="2.1"></div>

<div class="field" id="setsField" style="display:none"><label>有效组</label><input class="input" id="workoutSets" type="number" value="6"></div>

<div class="field"><label>强度</label><select class="select" id="workoutIntensity"><option>轻松</option><option selected>中等</option><option>较高</option></select></div>

<div class="field full"><label>备注</label><input class="input" id="workoutNote" placeholder="可选"></div>

</div>

<div class="rulebox" id="workoutRuleText"></div>

<div class="mini-actions" style="justify-content:flex-end"><button class="secondary" id="closeWorkout">取消</button><button class="primary" id="saveWorkout">保存训练</button></div>

</div></div>

let state=JSON.parse(localStorage.getItem("dailyControlV4")||"null")||defaults;

function save(){localStorage.setItem("dailyControlV4",JSON.stringify(state))}

save();

const names={cycling:"骑行",running:"跑步",walking:"快走",strength:"力量",stairs:"爬楼",hiking:"爬山"};

const icons={cycling:"🚲",running:"🏃",walking:"🚶",strength:"🏋️",stairs:"🪜",hiking:"🥾"};

const weekCardio=82+t.cardio,weekStrength=2+(t.g.strength&&t.g.strength.sets>=state.rules.strengthSets?1:0),weekSets=14+t.sets;

$("#weekCardio").textContent=weekCardio;$("#weekStrength").textContent=weekStrength;$("#weekSets").textContent=weekSets;

$("#weekCardioBar").style.width=Math.min(100,weekCardio/150100)+"%";$("#weekStrengthBar").style.width=Math.min(100,weekStrength/3100)+"%";$("#weekSetsBar").style.width=Math.min(100,weekSets/18*100)+"%";

let done=0;if(t.ok||state.recoveryDate===isoDate(now))done++;if(ds.pct>=80)done++;if(state.sleep.hours!=null&&state.sleep.hours>=7)done++;if(state.weights.some(x=>x.date===isoDate(now)))done++;done+=2; // self-control counters are "still running"

$("#doneScore").textContent=done;$("#scorePct").textContent=Math.round(done/6100)+"%";$("#scoreBar").style.width=Math.round(done/6100)+"%";

$("#focusText").textContent=broken?"运动已经断档，下一次达标训练会开启新一轮。":t.ok?"今天训练已经达标，剩下看饮食和睡眠。":运动还没达标；距离 14 天断档还剩 ${Math.max(0,state.rules.gapDays-gap)} 天。;

}

renderCheckin();

function liveCounters(){

$("#mastCounter").textContent=fmtDur(Date.now()-new Date(state.mastLast).getTime());

$("#pornCounter").textContent=fmtDur(Date.now()-new Date(state.pornLast).getTime());

}

liveCounters();setInterval(liveCounters,1000);

$("#mastReset").onclick=()=>{if(confirm("确认记录一次自慰事件？这会把“无自慰”计时从现在重新开始。")){state.mastLast=new Date().toISOString();state.mastEvents=(state.mastEvents||0)+1;save();liveCounters();toast("已记录，并重新计时")}};

$("#pornReset").onclick=()=>{if(confirm("确认记录一次色情内容事件？这会把“无色情内容”计时从现在重新开始。")){state.pornLast=new Date().toISOString();state.pornEvents=(state.pornEvents||0)+1;save();liveCounters();toast("已记录，并重新计时")}};

$$(".diet-toggle").forEach(b=>b.onclick=()=>{const k=b.dataset.diet;state.diet.date=isoDate(now);state.diet[k]=!state.diet[k];save();renderCheckin()});

$("#saveSleep").onclick=()=>{const v=+$("#sleepInput").value;if(v<0||v>24||!Number.isFinite(v)){toast("请输入合理睡眠时长");return}state.sleep={date:isoDate(now),hours:v};save();renderCheckin();toast("睡眠已记录")};

$("#saveWeight").onclick=()=>{const v=+$("#weightInput").value;if(!v||v<25||v>250){toast("请输入合理体重");return}const k=isoDate(now),f=state.weights.find(x=>x.date===k);if(f)f.weight=+v.toFixed(1);else state.weights.push({date:k,weight:+v.toFixed(1)});state.weights.sort((a,b)=>a.date.localeCompare(b.date));save();$("#weightHint").textContent=今天已记录 ${v.toFixed(1)} kg，可覆盖修改。;renderCheckin();toast("体重已记录")};

运动

达标训练：${s.exercise.qualified_sessions} 次

当前运动计划开始：${new Date(s.exercise.current_plan_started).toLocaleString()}

最近一次达标训练：${new Date(s.exercise.last_qualified).toLocaleString()}

断档规则：连续 ${s.exercise.break_rule_days} 天没有达标训练才算中断

今日有氧：${s.exercise.today.cardio} 分钟

今日力量有效组：${s.exercise.today.sets} 组

今日训练是否达标：${s.exercise.today.ok?"是":"否"}

体重

记录次数：${s.weight.records}

最新体重：${s.weight.latest??"无"} kg

区间变化：${s.weight.change??"无"} kg

饮食

今日饮食得分：${s.diet.today_score.pts}/${s.diet.today_score.total}

蛋白质：${s.diet.today.protein?"是":"否"}

蔬菜≥2种：${s.diet.today.veg?"是":"否"}

水果：${s.diet.today.fruit?"是":"否"}

饮水≥2L：${s.diet.today.water?"是":"否"}

高油/高糖过量：${s.diet.today.junk?"是":"否"}

睡眠

今日：${s.sleep.today_hours??"未记录"} 小时

区间平均（演示）：${s.sleep.estimated_range_average} 小时

自控事件

自慰事件：${s.self_control.masturbation_events} 次

色情内容事件：${s.self_control.porn_events} 次

当前无自慰持续：${fmtDur(Date.now()-new Date(s.self_control.masturbation_streak_started).getTime())}

当前无色情内容持续：${fmtDur(Date.now()-new Date(s.self_control.porn_streak_started).getTime())}

请帮我分析

哪些行为最稳定，哪些最容易掉？

运动量是否合理，是否存在“只做一点就自我满足”的情况？

饮食、睡眠和体重趋势有没有值得注意的关联？

给我下一个 14 天最值得改的 3 件事，不要给空泛建议。`;

}

buildReport();

function download(name,text,type="text/plain"){const blob=new Blob([text],{type});const a=document.createElement("a");a.href=URL.createObjectURL(blob);a.download=name;a.click();setTimeout(()=>URL.revokeObjectURL(a.href),1000)}

$("#refreshReport").onclick=()=>{buildReport();toast("汇总已重新生成")};$("#downloadReport").onclick=()=>download("daily-control-ai-report.txt",$("#aiReport").value);$("#downloadJson").onclick=()=>download("daily-control-data.json",JSON.stringify(summaryObject(),null,2),"application/json");

最新回复 (1)

KakRot 09-13 18:14

1楼

我是学生，不懂不懂

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个人量化网站 求大神指点

运动

体重

饮食

睡眠

自控事件

请帮我分析

閪人

个人量化网站求大神指点