:root{
  --bg:#F3F5F6; --card:#FFFFFF; --ink:#1D2328; --ink2:#3B444B; --muted:#7C868E; --line:#E4E8EA; --cell:#ECEFF1;
  --teal:#43BEBB; --teal-d:#1E8C89; --teal-dd:#136664; --teal-s:#E2F4F3; --teal-ss:#F1FAFA;
  --amber:#E9A23B; --amber-s:#FCF1DF; --red:#E06A5E; --red-s:#FBE7E4;
  --r:18px; --r-s:12px; --shadow:0 1px 2px rgba(20,30,35,.04),0 6px 20px rgba(20,30,35,.05);
  --safe-b:env(safe-area-inset-bottom,0px); --safe-t:env(safe-area-inset-top,0px);
  color-scheme:light;
}
*{box-sizing:border-box;-webkit-tap-highlight-color:transparent}
html,body{margin:0;background:var(--bg);color:var(--ink);font-family:'Plus Jakarta Sans',system-ui,-apple-system,Segoe UI,Roboto,sans-serif;font-size:15px;line-height:1.45;-webkit-font-smoothing:antialiased}
body{overscroll-behavior-y:none}
button{font:inherit;color:inherit;border:0;background:none;padding:0;cursor:pointer}
input,select{font:inherit;color:inherit}
.app{max-width:520px;margin:0 auto;min-height:100vh;padding:calc(var(--safe-t) + 12px) 16px calc(96px + var(--safe-b))}

/* topo */
.top{display:flex;align-items:flex-start;justify-content:space-between;gap:12px;margin:6px 2px 14px}
.top h1{font-size:28px;line-height:1.1;margin:0;font-weight:800;letter-spacing:-.02em}
.top .date{color:var(--muted);font-size:13px;font-weight:600;margin-top:4px}
.top .date::first-letter{text-transform:uppercase}
.field input::placeholder,.load input::placeholder{color:#B9C1C6;font-weight:600}
.tbl td{white-space:nowrap}
.brand{display:flex;align-items:center;gap:7px;font-weight:800;font-size:13px;color:var(--teal-d)}
.brand i{width:26px;height:26px;border-radius:8px;background:var(--teal);display:grid;place-items:center;color:#fff;font-style:normal;font-size:15px}
.iconbtn{width:40px;height:40px;border-radius:12px;background:var(--card);display:grid;place-items:center;box-shadow:var(--shadow);flex:none}
.iconbtn svg{width:20px;height:20px}

/* barra cinza estilo relatório */
.strip{background:var(--cell);border-radius:10px;padding:8px 12px;display:flex;flex-wrap:wrap;gap:4px 14px;font-size:12.5px;color:var(--ink2);font-weight:600;margin-bottom:14px}
.strip b{color:var(--ink);font-weight:800}

/* cards */
.card{background:var(--card);border-radius:var(--r);box-shadow:var(--shadow);padding:16px;margin-bottom:12px}
.card.flat{box-shadow:none;border:1px solid var(--line)}
.h2{font-size:18px;font-weight:800;margin:22px 4px 10px;letter-spacing:-.01em;display:flex;align-items:center;justify-content:space-between}
.h2 small{font-size:12.5px;color:var(--muted);font-weight:600}
.h3{font-size:15px;font-weight:800;margin:0 0 8px}
.muted{color:var(--muted)}
.sm{font-size:13px}
.xs{font-size:12px}
.row{display:flex;align-items:center;gap:10px}
.between{justify-content:space-between}
.grow{flex:1;min-width:0}
.mt8{margin-top:8px}.mt12{margin-top:12px}.mt16{margin-top:16px}

/* pontuação estilo fitdays */
.score{display:flex;align-items:flex-end;gap:8px}
.score .big{font-size:58px;line-height:.9;font-weight:800;color:var(--teal);letter-spacing:-.04em}
.score .of{font-size:20px;font-weight:700;color:var(--ink2);padding-bottom:6px}
.score-note{font-size:12px;color:var(--muted);margin-top:8px}
.bar{height:8px;background:var(--cell);border-radius:99px;overflow:hidden}
.bar>i{display:block;height:100%;background:var(--teal);border-radius:99px;transition:width .5s cubic-bezier(.2,.8,.2,1)}
.scorecard{display:grid;grid-template-columns:1fr auto;gap:12px;align-items:center}
.ring{--p:0;width:86px;height:86px;border-radius:50%;background:conic-gradient(var(--teal) calc(var(--p)*1%),var(--cell) 0);display:grid;place-items:center}
.ring>div{width:68px;height:68px;border-radius:50%;background:var(--card);display:grid;place-items:center;text-align:center;font-weight:800;font-size:13px;line-height:1.1}
.ring small{display:block;color:var(--muted);font-weight:600;font-size:10.5px}

/* água */
.water{display:flex;gap:5px;flex-wrap:wrap;margin-top:10px}
.cup{width:calc((100% - 55px)/12);aspect-ratio:3/4;min-width:18px;border-radius:5px 5px 7px 7px;background:var(--cell);position:relative;overflow:hidden;transition:background .2s}
.cup.on{background:var(--teal)}
.cup.on::after{content:'';position:absolute;inset:auto 0 0;height:30%;background:rgba(255,255,255,.18)}

/* semana */
.week{display:grid;grid-template-columns:repeat(7,1fr);gap:6px;margin-bottom:14px}
.wd{background:var(--card);border-radius:14px;padding:8px 0 9px;text-align:center;box-shadow:var(--shadow);position:relative}
.wd .l{font-size:11px;color:var(--muted);font-weight:700;text-transform:uppercase;letter-spacing:.04em}
.wd .n{font-size:17px;font-weight:800;margin-top:2px}
.wd .t{font-size:9.5px;font-weight:700;color:var(--muted);margin-top:1px;white-space:nowrap;overflow:hidden;text-overflow:ellipsis;padding:0 2px}
.wd .dot{position:absolute;left:50%;bottom:-3px;transform:translateX(-50%);width:16px;height:4px;border-radius:9px;background:var(--cell)}
.wd.sel{background:var(--ink);color:#fff}
.wd.sel .l,.wd.sel .t{color:rgba(255,255,255,.65)}
.wd.today:not(.sel) .n{color:var(--teal-d)}
.wd .dot.p1{background:#BFE7E5}.wd .dot.p2{background:#7FD3CF}.wd .dot.p3{background:var(--teal)}

/* agora */
.now{background:linear-gradient(135deg,#1F8F8C,#43BEBB);color:#fff;border-radius:var(--r);padding:16px;margin-bottom:12px;box-shadow:0 10px 24px rgba(30,140,137,.25)}
.now .eyebrow{font-size:11px;letter-spacing:.12em;text-transform:uppercase;font-weight:800;opacity:.8}
.now .t{font-size:20px;font-weight:800;margin-top:4px;line-height:1.2}
.now .d{font-size:13px;opacity:.9;margin-top:4px}
.now .btn{background:#fff;color:var(--teal-dd);margin-top:12px}

/* linha do tempo */
.grp{font-size:11.5px;font-weight:800;letter-spacing:.12em;text-transform:uppercase;color:var(--muted);margin:18px 6px 8px}
.task{display:flex;gap:12px;align-items:flex-start;background:var(--card);border-radius:16px;padding:12px 12px 12px 10px;margin-bottom:8px;box-shadow:var(--shadow);transition:opacity .25s,transform .25s}
.task .hr{width:44px;flex:none;font-size:12.5px;font-weight:800;color:var(--ink2);padding-top:9px;text-align:right;font-variant-numeric:tabular-nums}
.task .ic{width:36px;height:36px;border-radius:11px;background:var(--teal-ss);color:var(--teal-d);display:grid;place-items:center;flex:none}
.task .ic svg{width:19px;height:19px}
.task .body{flex:1;min-width:0;padding-top:1px}
.task .tt{font-weight:750;font-size:14.5px;line-height:1.25}
.task .dd{font-size:12.8px;color:var(--muted);margin-top:3px;display:none}
.task.open .dd{display:block}
.task .links{display:none;gap:6px;margin-top:8px;flex-wrap:wrap}
.task.open .links{display:flex}
.task .tag{display:inline-block;font-size:10px;font-weight:800;color:var(--teal-d);background:var(--teal-s);border-radius:6px;padding:1px 6px;margin-left:6px;vertical-align:2px}
.check{width:30px;height:30px;border-radius:50%;border:2px solid #CFD6DA;flex:none;display:grid;place-items:center;margin-top:3px;transition:all .2s}
.check svg{width:16px;height:16px;opacity:0;color:#fff;transition:opacity .15s}
.task.done .check{background:var(--teal);border-color:var(--teal)}
.task.done .check svg{opacity:1}
.task.done{opacity:.55}
.task.done .tt{text-decoration:line-through;text-decoration-color:rgba(0,0,0,.25)}
.task.cur{outline:2px solid var(--teal);outline-offset:0}

/* botões */
.btn{display:inline-flex;align-items:center;justify-content:center;gap:6px;height:40px;padding:0 16px;border-radius:12px;font-weight:800;font-size:14px;background:var(--ink);color:#fff}
.btn.sec{background:var(--cell);color:var(--ink)}
.btn.teal{background:var(--teal);color:#fff}
.btn.sm{height:32px;padding:0 12px;font-size:12.5px;border-radius:10px}
.btn.block{width:100%}
.chip{display:inline-flex;align-items:center;gap:5px;height:28px;padding:0 10px;border-radius:99px;background:var(--cell);font-size:12px;font-weight:750;color:var(--ink2);white-space:nowrap}
.chip.teal{background:var(--teal-s);color:var(--teal-dd)}
.chip.dark{background:var(--ink);color:#fff}
.seg{display:flex;background:var(--cell);border-radius:12px;padding:3px;gap:3px;margin-bottom:12px}
.seg button{flex:1;height:34px;border-radius:9px;font-weight:800;font-size:13px;color:var(--muted)}
.seg button.on{background:var(--card);color:var(--ink);box-shadow:0 1px 3px rgba(0,0,0,.08)}

/* tabela estilo relatório */
.tbl{width:100%;border-collapse:separate;border-spacing:0 4px;font-size:13px}
.tbl th{background:var(--teal);color:#fff;font-weight:700;font-size:11.5px;padding:7px 8px;text-align:center}
.tbl th:first-child{border-radius:8px 0 0 8px;text-align:left}
.tbl th:last-child{border-radius:0 8px 8px 0}
.tbl td{background:var(--cell);padding:9px 8px;text-align:center;font-weight:700;font-variant-numeric:tabular-nums}
.tbl td:first-child{border-radius:8px 0 0 8px;text-align:left;font-weight:700;color:var(--ink2)}
.tbl td:last-child{border-radius:0 8px 8px 0}
.tbl td.good{color:var(--teal-d)}
.tbl td.bad{color:var(--red)}

/* range bar */
.rng{margin:12px 0 4px}
.rng .lab{display:flex;justify-content:space-between;font-size:12.5px;font-weight:700;margin-bottom:5px}
.rng .zones{display:grid;grid-template-columns:1fr 1fr 2fr;gap:2px;font-size:10.5px;font-weight:700;color:var(--muted);text-align:center}
.rng .zones span{background:var(--cell);padding:3px 0}
.rng .zones span.mid{background:var(--teal);color:#fff}
.rng .track{position:relative;height:8px;margin-top:6px;background:var(--cell);border-radius:9px}
.rng .track i{position:absolute;top:0;bottom:0;left:0;background:var(--teal);border-radius:9px}
.rng .track b{position:absolute;top:-4px;width:3px;height:16px;background:var(--ink);border-radius:3px}

/* treino */
.wkhead{border-radius:var(--r);padding:18px 16px;background:var(--ink);color:#fff;margin-bottom:12px;position:relative;overflow:hidden}
.wkhead::after{content:'';position:absolute;right:-30px;top:-30px;width:150px;height:150px;border-radius:50%;background:radial-gradient(circle,rgba(67,190,187,.45),transparent 70%)}
.wkhead .eyebrow{font-size:11px;letter-spacing:.12em;text-transform:uppercase;font-weight:800;color:#7FD3CF}
.wkhead h2{margin:4px 0 2px;font-size:26px;font-weight:800;letter-spacing:-.02em}
.wkhead p{margin:0;color:rgba(255,255,255,.7);font-size:13px}
.wkhead .chips{display:flex;gap:6px;flex-wrap:wrap;margin-top:12px;position:relative;z-index:1}
.wkhead .chip{background:rgba(255,255,255,.12);color:#fff}
.rule{border-left:3px solid var(--teal);background:var(--teal-ss);border-radius:0 12px 12px 0;padding:10px 12px;font-size:13px;color:var(--ink2);margin-bottom:12px}
.exo{background:var(--card);border-radius:16px;box-shadow:var(--shadow);margin-bottom:10px;overflow:hidden}
.exo .hd{display:flex;gap:12px;align-items:center;padding:14px}
.exo .num{width:32px;height:32px;border-radius:10px;background:var(--teal-s);color:var(--teal-dd);font-weight:800;display:grid;place-items:center;flex:none;font-size:14px}
.exo.done .num{background:var(--teal);color:#fff}
.exo .nm{font-weight:800;font-size:14.5px;line-height:1.25}
.exo .mu{font-size:12px;color:var(--muted);font-weight:600}
.exo .px{font-size:13px;font-weight:800;color:var(--teal-d);white-space:nowrap;text-align:right}
.exo .px small{display:block;color:var(--muted);font-weight:600;font-size:11px}
.exo .bd{padding:0 14px 14px;border-top:1px dashed var(--line)}
.exo .tip{font-size:12.8px;color:var(--ink2);margin:10px 0}
.sets{display:flex;gap:6px;flex-wrap:wrap}
.set{min-width:44px;height:40px;border-radius:11px;background:var(--cell);font-weight:800;font-size:13px;display:grid;place-items:center;padding:0 8px;transition:all .15s}
.set.on{background:var(--teal);color:#fff}
.load{display:flex;align-items:center;gap:8px;margin-top:10px}
.load input{width:80px;height:38px;border-radius:10px;border:1.5px solid var(--line);padding:0 10px;font-weight:800;background:var(--card);text-align:center}
.load .last{font-size:12px;color:var(--muted)}
.ss{background:var(--card);border-radius:16px;box-shadow:var(--shadow);margin-bottom:10px;padding:12px 14px}
.ss .lbl{font-size:11px;font-weight:800;letter-spacing:.1em;color:var(--teal-d);text-transform:uppercase}
.list{margin:6px 0 0;padding:0;list-style:none}
.list li{position:relative;padding:6px 0 6px 18px;font-size:13.5px;border-bottom:1px solid var(--line)}
.list li:last-child{border-bottom:0}
.list li::before{content:'';position:absolute;left:3px;top:13px;width:6px;height:6px;border-radius:50%;background:var(--teal)}

/* timer */
.timer{position:fixed;left:50%;transform:translate(-50%,140%);bottom:calc(84px + var(--safe-b));z-index:30;background:var(--ink);color:#fff;border-radius:16px;padding:10px 10px 10px 16px;display:flex;align-items:center;gap:12px;box-shadow:0 12px 30px rgba(0,0,0,.25);transition:transform .3s cubic-bezier(.2,.8,.2,1),opacity .2s,visibility .3s;width:min(92vw,420px);opacity:0;visibility:hidden;pointer-events:none}
.timer.on{transform:translate(-50%,0);opacity:1;visibility:visible;pointer-events:auto}
.timer .tv{font-size:24px;font-weight:800;font-variant-numeric:tabular-nums;min-width:62px}
.timer .tl{flex:1;font-size:12px;color:rgba(255,255,255,.7)}
.timer button{height:34px;padding:0 10px;border-radius:10px;background:rgba(255,255,255,.12);font-weight:800;font-size:12.5px}

/* dieta */
.meal{background:var(--card);border-radius:16px;box-shadow:var(--shadow);margin-bottom:10px;overflow:hidden}
.meal .hd{display:flex;align-items:center;gap:12px;padding:14px}
.meal .hr{font-weight:800;font-size:13px;color:var(--teal-d);background:var(--teal-s);border-radius:9px;padding:5px 8px;font-variant-numeric:tabular-nums}
.meal .nm{font-weight:800}
.meal .kc{font-size:12px;color:var(--muted);font-weight:600}
.meal .bd{display:none;padding:0 14px 14px}
.meal.open .bd{display:block}
.food{padding:9px 0;border-bottom:1px solid var(--line)}
.food:last-child{border-bottom:0}
.food .p{font-weight:750;font-size:13.8px}
.food .s{font-size:12.3px;color:var(--muted);margin-top:2px}
.opt{background:var(--teal-ss);border-radius:12px;padding:10px 12px;margin-top:8px}
.opt b{font-size:12.5px;color:var(--teal-dd)}
.macro{display:grid;grid-template-columns:repeat(4,1fr);gap:6px}
.macro div{background:var(--cell);border-radius:12px;padding:10px 6px;text-align:center}
.macro b{display:block;font-size:13px;font-weight:800;white-space:nowrap}
.macro span{font-size:10.5px;color:var(--muted);font-weight:700;text-transform:uppercase;letter-spacing:.05em}
.acc{background:var(--card);border-radius:16px;box-shadow:var(--shadow);margin-bottom:10px}
.acc>summary{list-style:none;padding:14px 16px;font-weight:800;display:flex;justify-content:space-between;align-items:center;cursor:pointer}
.acc>summary::-webkit-details-marker{display:none}
.acc>summary::after{content:'';width:9px;height:9px;border-right:2px solid var(--muted);border-bottom:2px solid var(--muted);transform:rotate(45deg);margin-right:4px;transition:transform .2s}
.acc[open]>summary::after{transform:rotate(-135deg)}
.acc .in{padding:0 16px 14px}
.shop{display:flex;align-items:center;gap:10px;padding:8px 0;border-bottom:1px solid var(--line);font-size:14px}
.shop:last-child{border-bottom:0}
.shop .check{width:24px;height:24px;margin:0}
.shop.done .check{background:var(--teal);border-color:var(--teal)}
.shop.done .check svg{opacity:1}
.shop.done span{color:var(--muted);text-decoration:line-through}

/* guia */
.verd{display:flex;gap:10px;padding:11px 0;border-bottom:1px solid var(--line)}
.verd:last-child{border-bottom:0}
.verd .v{flex:none;height:22px;padding:0 8px;border-radius:7px;font-size:10.5px;font-weight:800;display:grid;place-items:center;text-transform:uppercase;letter-spacing:.04em;margin-top:1px}
.v.ok{background:var(--teal-s);color:var(--teal-dd)}
.v.cuidado{background:var(--amber-s);color:#A0660E}
.v.fora{background:var(--red-s);color:#B23F33}
.verd .t{font-weight:800;font-size:14px}
.verd .d{font-size:12.8px;color:var(--ink2);margin-top:2px}

/* corpo */
.chart{width:100%;height:170px;display:block}
.heat{display:grid;grid-template-columns:repeat(26,1fr);gap:2px}
.heat i{aspect-ratio:1;border-radius:2px;background:var(--cell)}
.heat i.l1{background:#CDEDEB}.heat i.l2{background:#8ED8D5}.heat i.l3{background:var(--teal)}.heat i.l4{background:var(--teal-d)}
.heat i.fut{background:transparent;box-shadow:inset 0 0 0 1px var(--line)}
.heat i.td{box-shadow:inset 0 0 0 2px var(--ink)}
.form{display:grid;grid-template-columns:1fr 1fr;gap:8px}
.field label{display:block;font-size:11.5px;font-weight:800;color:var(--muted);margin:0 0 4px 2px;text-transform:uppercase;letter-spacing:.05em}
.field input{width:100%;height:44px;border-radius:12px;border:1.5px solid var(--line);padding:0 12px;font-weight:800;background:var(--card);font-size:15px}
.field input:focus{outline:none;border-color:var(--teal)}
.phase{display:flex;gap:12px;padding:12px 0;border-bottom:1px solid var(--line)}
.phase:last-child{border-bottom:0}
.phase .pn{width:38px;height:38px;border-radius:12px;background:var(--cell);font-weight:800;display:grid;place-items:center;flex:none}
.phase.cur .pn{background:var(--teal);color:#fff}
.phase.past .pn{background:var(--teal-s);color:var(--teal-dd)}
.phase .pt{font-weight:800}
.phase .ps{font-size:12.5px;color:var(--muted)}
.phase .pf{font-size:12.8px;color:var(--ink2);margin-top:4px}

/* nav */
.nav{position:fixed;left:0;right:0;bottom:0;z-index:20;background:rgba(255,255,255,.92);backdrop-filter:saturate(1.6) blur(14px);-webkit-backdrop-filter:saturate(1.6) blur(14px);border-top:1px solid var(--line);padding:6px 8px calc(6px + var(--safe-b))}
.nav .in{max-width:520px;margin:0 auto;display:grid;grid-template-columns:repeat(5,1fr)}
.nav button{display:flex;flex-direction:column;align-items:center;gap:3px;padding:6px 0;font-size:10.5px;font-weight:800;color:var(--muted)}
.nav button svg{width:23px;height:23px}
.nav button.on{color:var(--teal-d)}

/* sheet */
.sheet-bg{position:fixed;inset:0;background:rgba(20,26,30,.4);z-index:40;opacity:0;pointer-events:none;transition:opacity .25s}
.sheet-bg.on{opacity:1;pointer-events:auto}
.sheet{position:fixed;left:0;right:0;bottom:0;z-index:41;background:var(--bg);border-radius:22px 22px 0 0;max-height:88vh;overflow:auto;padding:10px 16px calc(24px + var(--safe-b));transform:translateY(105%);transition:transform .3s cubic-bezier(.2,.8,.2,1);max-width:520px;margin:0 auto}
.sheet.on{transform:translateY(0)}
.sheet .grab{width:40px;height:5px;border-radius:9px;background:#CCD3D7;margin:0 auto 12px}
.toast{position:fixed;left:50%;top:calc(14px + var(--safe-t));transform:translate(-50%,-150%);background:var(--ink);color:#fff;padding:10px 16px;border-radius:12px;font-weight:700;font-size:13.5px;z-index:50;transition:transform .3s;box-shadow:0 10px 24px rgba(0,0,0,.2)}
.toast.on{transform:translate(-50%,0)}

.empty{text-align:center;padding:26px 10px;color:var(--muted);font-size:13.5px}
.fade{animation:fade .35s ease both}
@keyframes fade{from{opacity:0;transform:translateY(6px)}to{opacity:1;transform:none}}
@media (prefers-reduced-motion:reduce){*{animation:none!important;transition:none!important}}