@font-face{font-family:"InterV";src:url("assets/inter.woff2") format("woff2");font-weight:100 900;font-display:swap}
:root{
  --bg:#FAF8F5; --card:#fff; --ink:#14110F; --ink2:#4A4540; --muted:#7A736C; --line:#ECE7E1; --soft:#F3EFEA;
  --accent:#FF4F1F; --accent-ink:#E03D10; --accent-soft:#FFEDE6; --good:#1E9E62;
  --amber-bg:#FFF6E0; --amber-line:#F5C86A; --amber-ink:#6B4A00;
  --r:22px; --shadow:0 1px 2px rgba(20,17,15,.04),0 8px 30px rgba(20,17,15,.06); --ease:cubic-bezier(.2,.8,.2,1);
}
*{box-sizing:border-box}
[hidden]{display:none!important}
html{-webkit-text-size-adjust:100%}
body{margin:0;background:var(--bg);color:var(--ink);font:400 17px/1.5 "InterV",-apple-system,BlinkMacSystemFont,"SF Pro Text","Segoe UI",Roboto,sans-serif;-webkit-font-smoothing:antialiased;min-height:100vh}
button,input,select{font:inherit;color:inherit}
h1,h2,h3{letter-spacing:-.025em;line-height:1.15;margin:0}
.skip{position:absolute;top:8px;inset-inline-start:8px;width:1px;height:1px;overflow:hidden;clip-path:inset(50%)}.skip:focus{width:auto;height:auto;clip-path:none;z-index:99;background:#fff;padding:8px 12px;border-radius:8px}
:focus-visible{outline:3px solid color-mix(in srgb,var(--accent) 55%,transparent);outline-offset:2px}

/* top bar + tabs */
.topbar{position:sticky;top:0;z-index:20;background:color-mix(in srgb,var(--bg) 88%,transparent);backdrop-filter:saturate(1.4) blur(14px);-webkit-backdrop-filter:saturate(1.4) blur(14px);border-bottom:1px solid var(--line)}
.topbar-inner{max-width:720px;margin:0 auto;height:60px;display:flex;align-items:center;gap:10px;padding:0 16px;padding-top:env(safe-area-inset-top)}
.brand{display:flex;align-items:center;gap:10px;text-decoration:none;color:inherit;margin-inline-end:auto;min-width:0}
.brand .mark{display:flex}
.brand-text{display:flex;flex-direction:column;line-height:1.15;min-width:0}
.brand-text b{font-weight:750;font-size:16px;letter-spacing:-.01em;white-space:nowrap}
.brand-text small{font-size:12px;color:var(--muted);white-space:nowrap;overflow:hidden;text-overflow:ellipsis}
.langpick{position:relative;display:flex;align-items:center;gap:6px;height:38px;padding:0 12px;border:1px solid var(--line);border-radius:999px;background:#fff;font-size:14px;font-weight:600;cursor:pointer;flex:none}
.langpick{width:max-content;white-space:nowrap}.langpick svg{flex:none;color:var(--ink2)}
.langpick select{position:absolute;inset:0;width:100%;min-width:0;padding:0;height:100%;opacity:0;cursor:pointer;font-size:16px;border:0;appearance:none;-webkit-appearance:none}
[dir="rtl"] .langpick select{direction:rtl}
@media (max-width:400px){.langpick .lp-chev{display:none}.langpick{padding:0 10px}.brand-text small{display:none}}
.lp-chev{opacity:.6}
.tabs{max-width:720px;margin:0 auto;display:grid;grid-template-columns:repeat(3,1fr);gap:6px;padding:0 16px 10px}
.tab{appearance:none;border:0;background:var(--soft);border-radius:12px;height:42px;font-weight:650;font-size:15px;cursor:pointer;display:flex;align-items:center;justify-content:center;gap:6px;color:var(--ink2);transition:background .2s,color .2s}
.tab.is-on{background:var(--ink);color:#fff}
.tab .lock{display:none;opacity:.55}
.tab.locked .lock{display:inline}

/* layout */
main{padding:0 20px 56px}
.view{display:none}
.view.is-on{display:block;animation:enter .35s var(--ease) both}
@keyframes enter{from{opacity:0;transform:translateY(10px)}to{opacity:1;transform:none}}
.wrap{max-width:520px;margin:0 auto;padding-top:28px}
.wrap h1{font-size:clamp(30px,8vw,40px);font-weight:800;letter-spacing:-.035em}
.sub{color:var(--muted);margin:8px 0 26px;font-size:17px}
h2{font-size:22px;font-weight:750;margin:34px 0 14px}
.card{background:var(--card);border-radius:var(--r);box-shadow:var(--shadow)}

/* form */
.field{margin:0 0 22px}
.lbl{display:block;font-weight:650;font-size:16px;margin:0 0 10px}
.inp{position:relative;display:flex;align-items:center;background:#fff;border:1.5px solid var(--line);border-radius:16px;height:58px;padding:0 16px;transition:border-color .2s}
.inp:focus-within{border-color:var(--ink)}
.inp input{flex:1;min-width:0;border:0;outline:0;background:transparent;font-size:20px;font-weight:600;height:100%}
.inp input::placeholder{color:#C9C2BA;font-weight:500}
.inp .unit{color:var(--muted);font-size:15px;font-weight:600;margin-inline-start:8px}
.pair{display:grid;grid-template-columns:1fr 1fr;gap:10px}
input[type=number]{-moz-appearance:textfield}input::-webkit-outer-spin-button,input::-webkit-inner-spin-button{-webkit-appearance:none;margin:0}
.imperial-only{display:none!important}
body.imperial .imperial-only{display:flex!important}body.imperial .pair.imperial-only{display:grid!important}
body.imperial .metric-only{display:none!important}
.units-row{display:flex;justify-content:flex-end;margin:-6px 0 10px}
.seg{display:grid;gap:10px}
.seg.two{grid-template-columns:1fr 1fr}.seg.four{grid-template-columns:repeat(4,1fr)}
.opt{appearance:none;border:1.5px solid var(--line);background:#fff;border-radius:16px;height:58px;font-weight:650;font-size:17px;cursor:pointer;transition:border-color .2s,background .2s,color .2s;padding:0 10px}
.opt:hover{border-color:#D8D0C7}
.opt.is-on{border-color:var(--ink);background:var(--ink);color:#fff}
.seg.mini{grid-template-columns:auto auto;gap:4px;background:var(--soft);padding:4px;border-radius:12px}
.seg.mini .opt{height:34px;border:0;background:transparent;font-size:14px;border-radius:9px;color:var(--ink2);padding:0 12px}
.seg.mini .opt.is-on{background:#fff;color:var(--ink);box-shadow:0 1px 3px rgba(0,0,0,.08)}
.acts{display:grid;gap:10px}
.act{appearance:none;display:flex;align-items:center;gap:14px;text-align:start;border:1.5px solid var(--line);background:#fff;border-radius:18px;padding:12px 16px;min-height:70px;cursor:pointer;transition:border-color .2s,background .2s}
.act .ico{flex:none;width:44px;height:44px;border-radius:12px;background:var(--soft);display:grid;place-items:center;font-size:22px}
.act b{display:block;font-weight:700;font-size:17px}
.act small{display:block;color:var(--muted);font-size:14px;line-height:1.35;margin-top:2px}
.act.is-on{border-color:var(--accent);background:var(--accent-soft)}
.act.is-on .ico{background:#fff}
.err{color:#C42B12;font-size:14px;font-weight:600;margin:8px 0 0}.err:empty{display:none}

/* buttons */
.btn{appearance:none;border:0;border-radius:18px;padding:14px 20px;font-weight:700;font-size:17px;cursor:pointer;transition:transform .15s var(--ease),background .2s,opacity .2s;display:inline-flex;align-items:center;justify-content:center;gap:8px;text-decoration:none}
.btn:active{transform:scale(.98)}
.btn.big{width:100%;min-height:60px;margin-top:8px}
.btn.primary{background:var(--accent);color:#fff;box-shadow:0 8px 22px -8px color-mix(in srgb,var(--accent) 70%,transparent)}
.btn.primary:hover{background:var(--accent-ink)}
.btn.dark{background:var(--ink);color:#fff}
.btn.link{background:none;color:var(--muted);font-weight:600;font-size:15px;padding:12px 0;text-decoration:underline;text-underline-offset:3px;display:block;margin:6px auto 0}
.btn:disabled{opacity:.6;cursor:default}
.two-btns{display:grid;gap:4px}

/* results */
.hero{padding:30px 24px 24px;text-align:center}
.kicker{margin:0;font-size:14px;font-weight:700;letter-spacing:.06em;text-transform:uppercase;color:var(--accent-ink)}
.bignum{margin:6px 0 0;font-size:clamp(64px,19vw,92px);font-weight:800;letter-spacing:-.05em;line-height:1;font-variant-numeric:tabular-nums}
.bigunit{margin:4px 0 0;font-size:18px;font-weight:600;color:var(--ink2)}
.hero .line{margin:16px 0 0;font-size:18px;font-weight:600}
.tiny{margin:8px 0 0;font-size:13px;color:var(--muted)}
.goals{display:grid;gap:10px}
.goal{appearance:none;display:flex;align-items:center;gap:14px;border:1.5px solid var(--line);background:#fff;border-radius:18px;height:64px;padding:0 18px;font-weight:700;font-size:18px;cursor:pointer;text-align:start;transition:border-color .2s,background .2s}
.goal .gi{width:36px;height:36px;border-radius:10px;background:var(--soft);display:grid;place-items:center;font-weight:800;font-size:18px}
.goal.is-on{border-color:var(--accent);background:var(--accent-soft)}
.goal.is-on .gi{background:var(--accent);color:#fff}
.target{margin-top:16px;padding:24px;text-align:center;animation:enter .35s var(--ease) both}
.tnum{margin:6px 0 0;font-size:clamp(46px,13vw,60px);font-weight:800;letter-spacing:-.04em;line-height:1;font-variant-numeric:tabular-nums}
.tnum small{font-size:18px;font-weight:600;letter-spacing:0;color:var(--ink2)}
.prot{margin:14px 0 0;font-size:19px}
.pace{margin:6px 0 0;font-size:16px;color:var(--ink2)}
.floor{margin:12px 0 0;font-size:15px;font-weight:600;color:var(--amber-ink);background:var(--amber-bg);border-radius:12px;padding:10px 12px}
.check{margin:16px 0 0;padding-top:14px;border-top:1px solid var(--line);font-size:15px;color:var(--muted)}
.note{background:#fff;border:1.5px solid var(--line);border-radius:18px;padding:16px 18px;margin-top:20px;font-size:17px;font-weight:500}
.note p{margin:0}
.med{background:var(--amber-bg);border:1.5px solid var(--amber-line);border-radius:18px;padding:14px 16px;margin:22px 0 10px;color:var(--amber-ink)}
.med b{display:flex;align-items:center;gap:8px;font-size:15px}
.med b::before{content:"!";width:20px;height:20px;border-radius:50%;background:#E3A21A;color:#fff;display:grid;place-items:center;font-size:13px;font-weight:800;flex:none}
.med p{margin:4px 0 0;font-size:15px;line-height:1.45}

/* gate */
.check-row{display:flex;gap:12px;align-items:flex-start;font-size:15px;color:var(--ink2);margin:4px 0 12px;cursor:pointer}
.check-row input{width:22px;height:22px;accent-color:var(--accent);flex:none;margin:1px 0 0}
.privacy{font-size:13px;color:var(--muted);text-align:center;margin:12px 0 0}
.hp{position:absolute;left:-9999px;width:1px;height:1px;overflow:hidden}

/* workout */
.need{margin:8px 0 0;font-weight:600;color:var(--ink2)}
.days{display:grid;gap:12px;margin-top:22px}
.day{padding:18px 18px 10px}
.day-top{display:flex;justify-content:space-between;align-items:center}
.dn{font-size:13px;font-weight:700;letter-spacing:.06em;text-transform:uppercase;color:var(--accent-ink)}
.day h3{font-size:20px;font-weight:750;margin:4px 0 8px}
.day ol{list-style:none;margin:0;padding:0}
.day li{display:flex;justify-content:space-between;gap:12px;padding:10px 0;border-top:1px solid var(--line);font-size:16px}
.day li .en small{color:var(--muted);font-size:13px}
.day li .dose{font-weight:700;white-space:nowrap;font-variant-numeric:tabular-nums}
.restline{margin:4px 0 0;color:var(--muted);font-size:15px;text-align:center}
.rules{margin:18px 0 0;padding:0;list-style:none;display:grid;gap:10px}
.rules li{position:relative;padding-inline-start:30px;font-size:16px}
.rules li::before{content:"✓";position:absolute;inset-inline-start:0;top:0;width:20px;height:20px;border-radius:50%;background:var(--accent-soft);color:var(--accent-ink);font-size:12px;font-weight:800;display:grid;place-items:center;margin-top:2px}

/* meal plan */
.meals{display:grid;gap:12px;margin-top:18px}
.meal{padding:18px}
.meal-top{display:flex;justify-content:space-between;align-items:baseline}
.mt{font-size:13px;font-weight:700;letter-spacing:.06em;text-transform:uppercase;color:var(--accent-ink)}
.mk{font-size:14px;font-weight:600;color:var(--muted);font-variant-numeric:tabular-nums}
.meal h3{font-size:18px;font-weight:700;margin:4px 0 8px}
.meal ul{list-style:none;margin:0;padding:0}
.meal li{display:flex;justify-content:space-between;gap:12px;padding:9px 0;border-top:1px solid var(--line);font-size:15px}
.meal li b{white-space:nowrap;font-variant-numeric:tabular-nums}
.box{padding:18px;margin-top:12px}
.box h2{margin:0 0 10px;font-size:19px}
.tot{width:100%;border-collapse:collapse;font-size:15px;font-variant-numeric:tabular-nums}
.tot th,.tot td{padding:8px 4px;text-align:end;border-top:1px solid var(--line)}
.tot thead th{border-top:0;font-size:12px;color:var(--muted);font-weight:600}
.tot th[scope=row]{text-align:start;font-weight:600}
.tot td.ok{color:var(--good);font-weight:800;width:20px}
.micro{display:flex;flex-wrap:wrap;gap:6px 16px;margin:12px 0 0;font-size:14px;color:var(--ink2)}
.good{margin:0;display:grid;gap:10px}
.good div{display:grid;grid-template-columns:110px 1fr;gap:10px;font-size:15px}
.good dt{font-weight:700}.good dd{margin:0;color:var(--ink2)}
.swaps summary{list-style:none;cursor:pointer;display:flex;justify-content:space-between;align-items:center}
.swaps summary::-webkit-details-marker{display:none}
.swaps summary::after{content:"+";font-size:24px;font-weight:500;color:var(--muted)}
.swaps[open] summary::after{content:"–"}
.swaps summary h2{margin:0}
.swap h4{margin:14px 0 4px;font-size:15px}
.swap .lead{margin:6px 0 2px;font-size:14px;color:var(--muted)}
.swap ul{margin:0;padding-inline-start:18px;font-size:15px}
.foot{text-align:center;color:var(--muted);font-size:13px;padding:0 0 36px}

@media (min-width:760px){
  .wrap{padding-top:44px}
  .meals{grid-template-columns:1fr 1fr}
}
@media print{
  @page{size:A4;margin:12mm}
  html,body{background:#fff!important;font-size:12px;-webkit-print-color-adjust:exact;print-color-adjust:exact}
  .topbar,.noprint,.skip,.view:not(#v-meal){display:none!important}
  #v-meal{display:block!important;animation:none!important}
  main{padding:0!important}.wrap{max-width:none;padding-top:0}
  .card{box-shadow:none!important;border:1px solid #ddd}
  .meals{grid-template-columns:1fr 1fr;gap:8px}
  .meal,.box,.med{break-inside:avoid;padding:10px;margin-top:8px}
  details.swaps>*{display:block}
  .swaps summary::after{content:""}
}
.within{margin:10px 0 0;font-size:14px;font-weight:600;color:var(--good)}
.contact{color:var(--muted);text-decoration:none}
#v-workout h1{margin-bottom:24px}

/* shopping list (1 week) */
.shop .sgrp{margin-top:16px}
.shop .sgrp h3{font-size:13px;font-weight:700;text-transform:uppercase;letter-spacing:.06em;color:var(--muted);margin:0 0 2px}
.shop ul{list-style:none;margin:0;padding:0}
.shop li{border-top:1px solid var(--line)}
.si{display:flex;align-items:center;gap:12px;min-height:54px;padding:6px 0;cursor:pointer;-webkit-tap-highlight-color:transparent}
.si input{-webkit-appearance:none;appearance:none;flex:0 0 28px;width:28px;height:28px;margin:0;border:2px solid #CFC7BF;border-radius:9px;background:#fff;display:grid;place-content:center;cursor:pointer}
.si input::after{content:"";width:12px;height:7px;border:3px solid #fff;border-top:0;border-right:0;transform:translateY(-2px) rotate(-45deg);opacity:0}
.si input:checked{background:var(--good);border-color:var(--good)}
.si input:checked::after{opacity:1}
.si input:focus-visible{outline:3px solid var(--accent);outline-offset:2px}
.si .sn{flex:1;min-width:0;font-size:16px;line-height:1.3}
.si .sq{white-space:nowrap;font-size:16px;text-align:end}
.si .sq small{display:block;font-size:12px;font-weight:500;color:var(--muted)}
.si input:checked~.sn,.si input:checked~.sq{color:var(--muted);text-decoration:line-through}
@media print{
  .box.shop{break-inside:auto}
  #shop{columns:2;column-gap:20px}
  .shop .sgrp{break-inside:avoid;margin-top:8px}
  .si{min-height:0;padding:3px 0;gap:8px}
  .si input{flex-basis:14px;width:14px;height:14px;border-width:1.5px;border-radius:3px}
  .si input::after{width:6px;height:3px;border-width:2px}
  .si .sn,.si .sq{font-size:12px}
  .si .sq small{display:inline;font-size:10px;margin-inline-start:4px}
  .si input:checked~.sn,.si input:checked~.sq{text-decoration:none;color:inherit}
}