:root {
  --bg: #f6f7f4;
  --surface: #ffffff;
  --surface-2: #f0f2ed;
  --text: #16201a;
  --muted: #5d6a61;
  --border: #e2e6df;
  --primary: #0f9d58;
  --primary-ink: #ffffff;
  --primary-soft: #e3f5ea;
  --accent: #f59e0b;
  --prot: #e8505b;
  --carb: #f5a524;
  --fat: #3b82f6;
  --warn-bg: #fff6e0;
  --warn-ink: #7a5200;
  --radius: 16px;
  --shadow: 0 1px 2px rgba(16, 24, 20, .04), 0 8px 24px rgba(16, 24, 20, .06);
}
@media (prefers-color-scheme: dark) {
  :root {
    --bg: #0e1411;
    --surface: #151d18;
    --surface-2: #1c2620;
    --text: #e8eee9;
    --muted: #93a198;
    --border: #26322b;
    --primary: #22c575;
    --primary-ink: #06170d;
    --primary-soft: #143322;
    --warn-bg: #3a2c0c;
    --warn-ink: #ffd88a;
    --shadow: 0 1px 2px rgba(0,0,0,.3), 0 8px 24px rgba(0,0,0,.25);
  }
}

* { box-sizing: border-box; }
html { scroll-behavior: smooth; }
body {
  margin: 0;
  font-family: Inter, system-ui, -apple-system, "Segoe UI", Roboto, sans-serif;
  background: var(--bg);
  color: var(--text);
  line-height: 1.55;
  -webkit-font-smoothing: antialiased;
}
.wrap { max-width: 980px; margin: 0 auto; padding: 0 16px; }
a { color: var(--primary); }
p { margin: 0 0 .6em; }
.muted { color: var(--muted); }
.small { font-size: .88rem; }

/* Topbar */
.topbar { position: sticky; top: 0; z-index: 10; background: color-mix(in srgb, var(--bg) 85%, transparent); backdrop-filter: blur(10px); border-bottom: 1px solid var(--border); }
.topbar-inner { display: flex; align-items: center; justify-content: space-between; height: 60px; }
.brand { display: flex; align-items: center; gap: 10px; font-weight: 800; font-size: 1.15rem; color: var(--text); text-decoration: none; letter-spacing: -.02em; }
.brand-mark { display: block; width: 32px; height: 32px; }
.nav { display: flex; gap: 20px; }
.nav a { color: var(--muted); text-decoration: none; font-weight: 500; font-size: .95rem; }
.nav a:hover { color: var(--text); }
@media (max-width: 600px) { .nav { display: none; } }

/* Hero */
.hero { padding: 28px 0 24px; }
@media (max-width: 600px) { .hero { padding: 20px 0 16px; } }
.eyebrow { display: inline-block; font-size: .8rem; font-weight: 600; text-transform: uppercase; letter-spacing: .08em; color: var(--primary); background: var(--primary-soft); padding: 4px 10px; border-radius: 999px; }
.hero h1 { font-size: clamp(2rem, 5vw, 3.2rem); line-height: 1.1; letter-spacing: -.03em; margin: 0 0 14px; max-width: 16ch; }
.hl { background: linear-gradient(90deg, var(--primary), #0bb3a0); -webkit-background-clip: text; background-clip: text; color: transparent; }
.lead { font-size: 1.1rem; color: var(--muted); max-width: 60ch; }

/* Cards */
.card { background: var(--surface); border: 1px solid var(--border); border-radius: var(--radius); padding: 24px; box-shadow: var(--shadow); margin-bottom: 20px; }
.card-title { font-size: 1.2rem; margin: 0 0 14px; letter-spacing: -.01em; }
.sub-title { font-size: 1rem; margin: 24px 0 10px; }
.card-head { display: flex; flex-wrap: wrap; align-items: center; justify-content: space-between; gap: 12px; margin-bottom: 6px; }
.card-head .card-title { margin: 0; }

/* Form */
.form-card { padding: 28px; }
.field { margin-bottom: 18px; display: flex; flex-direction: column; gap: 6px; }
.field > label { font-weight: 600; font-size: .92rem; }
.field small { color: var(--muted); font-size: .8rem; }
input[type=number], input[type=text], select {
  width: 100%; font: inherit; color: var(--text); background: var(--surface-2);
  border: 1.5px solid transparent; border-radius: 12px; padding: 12px 14px; outline: none; transition: border-color .15s, background .15s;
}
input:focus, select:focus { border-color: var(--primary); background: var(--surface); }
.input-unit { position: relative; }
.input-unit input { padding-right: 52px; }
.input-unit span { position: absolute; right: 14px; top: 50%; transform: translateY(-50%); color: var(--muted); font-size: .88rem; pointer-events: none; }
.grid-3 { display: grid; grid-template-columns: repeat(3, 1fr); gap: 14px; }
.grid-2 { display: grid; grid-template-columns: repeat(2, 1fr); gap: 14px; }
.grid-2.gap { gap: 20px; }
.grid-2.gap > .card { margin-bottom: 0; }
.grid-2.gap { margin-bottom: 20px; }
.span-2 { grid-column: span 2; }
@media (max-width: 720px) {
  .grid-3 { grid-template-columns: 1fr 1fr; }
  .grid-3 .field:first-child { grid-column: span 2; }
  .grid-2 { grid-template-columns: 1fr; }
  .span-2 { grid-column: auto; }
}

.seg { display: inline-flex; background: var(--surface-2); border-radius: 12px; padding: 4px; gap: 4px; }
.seg input { position: absolute; opacity: 0; pointer-events: none; }
.seg label { padding: 9px 18px; border-radius: 9px; cursor: pointer; font-weight: 500; color: var(--muted); transition: all .15s; }
.seg input:checked + label { background: var(--surface); color: var(--text); box-shadow: 0 1px 3px rgba(0,0,0,.1); }
.seg input:focus-visible + label { outline: 2px solid var(--primary); }

.more { margin: 4px 0 20px; border: 1px dashed var(--border); border-radius: 12px; padding: 12px 16px; }
.more summary { cursor: pointer; font-weight: 600; color: var(--primary); }
.more[open] summary { margin-bottom: 16px; }

.btn { display: inline-flex; align-items: center; justify-content: center; gap: 8px; font: inherit; font-weight: 600; border-radius: 12px; padding: 11px 18px; cursor: pointer; border: 1.5px solid transparent; text-decoration: none; transition: transform .1s, filter .15s, background .15s; }
.btn:active { transform: scale(.98); }
.btn-primary { background: var(--primary); color: var(--primary-ink); }
.btn-primary:hover { filter: brightness(1.07); }
.btn-ghost { background: transparent; color: var(--text); border-color: var(--border); }
.btn-ghost:hover { background: var(--surface-2); }
.btn-lg { width: 100%; padding: 15px; font-size: 1.05rem; }
.privacy { text-align: center; color: var(--muted); font-size: .82rem; margin: 12px 0 0; }

/* Results */
.results { animation: rise .4s ease; }
@keyframes rise { from { opacity: 0; transform: translateY(10px); } to { opacity: 1; transform: none; } }
.hero-result { display: grid; grid-template-columns: 1fr 1fr; gap: 0; padding: 0; overflow: hidden; }
.hero-result > div { padding: 28px; }
.hr-goal { background: var(--primary-soft); }
.big-num { font-size: clamp(2.4rem, 6vw, 3.4rem); font-weight: 800; letter-spacing: -.03em; line-height: 1.05; margin: 4px 0 8px; }
.big-num small { font-size: 1rem; font-weight: 500; color: var(--muted); margin-left: 6px; letter-spacing: 0; }
.big-num.accent { color: var(--primary); }
@media (max-width: 640px) { .hero-result { grid-template-columns: 1fr; } }

.alert { background: var(--warn-bg); color: var(--warn-ink); border-radius: 12px; padding: 14px 16px; margin-bottom: 20px; font-size: .92rem; }

.grid-cards { display: grid; grid-template-columns: repeat(4, 1fr); gap: 14px; margin-bottom: 20px; }
.grid-cards .card { margin: 0; padding: 18px; }
@media (max-width: 820px) { .grid-cards { grid-template-columns: 1fr 1fr; } }
.stat-label { font-size: .8rem; font-weight: 600; color: var(--muted); text-transform: uppercase; letter-spacing: .04em; margin: 0; }
.stat-num { font-size: 1.6rem; font-weight: 800; margin: 4px 0; letter-spacing: -.02em; }
.stat-sub { font-size: .82rem; color: var(--muted); margin: 0; }
.imc-bar { position: relative; height: 6px; border-radius: 3px; margin-top: 10px; background: linear-gradient(90deg, #60a5fa 0 14%, #22c55e 14% 45%, #f59e0b 45% 65%, #ef4444 65%); }
.imc-pin { position: absolute; top: -4px; width: 4px; height: 14px; background: var(--text); border-radius: 2px; transform: translateX(-50%); transition: left .4s; }

.tabs { display: inline-flex; background: var(--surface-2); padding: 4px; border-radius: 12px; gap: 2px; flex-wrap: wrap; }
.tabs button { font: inherit; font-size: .88rem; font-weight: 500; border: 0; background: transparent; color: var(--muted); padding: 7px 12px; border-radius: 9px; cursor: pointer; }
.tabs button.active { background: var(--surface); color: var(--text); box-shadow: 0 1px 3px rgba(0,0,0,.1); }

.macros { display: grid; grid-template-columns: repeat(3, 1fr); gap: 12px; margin: 14px 0; }
.macro { border-radius: 14px; padding: 16px; background: var(--surface-2); border-top: 4px solid; }
.macro.prot { border-color: var(--prot); }
.macro.carb { border-color: var(--carb); }
.macro.fat { border-color: var(--fat); }
.macro-name { font-weight: 600; font-size: .88rem; color: var(--muted); margin: 0; }
.macro-g { font-size: 1.9rem; font-weight: 800; margin: 2px 0; letter-spacing: -.02em; }
.macro-k { font-size: .82rem; color: var(--muted); margin: 0; }
@media (max-width: 520px) { .macro-g { font-size: 1.4rem; } .macro { padding: 12px; } }
.stackbar { display: flex; height: 10px; border-radius: 5px; overflow: hidden; gap: 2px; }
.stackbar span { transition: width .4s; }
.stackbar .prot { background: var(--prot); }
.stackbar .carb { background: var(--carb); }
.stackbar .fat { background: var(--fat); }

.table-scroll { overflow-x: auto; }
.tbl { width: 100%; border-collapse: collapse; font-size: .92rem; }
.tbl th, .tbl td { padding: 9px 8px; text-align: left; border-bottom: 1px solid var(--border); white-space: nowrap; }
.tbl th { font-size: .78rem; text-transform: uppercase; letter-spacing: .04em; color: var(--muted); font-weight: 600; }
.tbl td.num, .tbl th.num { text-align: right; font-variant-numeric: tabular-nums; }
.tbl tr.current td { background: var(--primary-soft); font-weight: 600; }
.tbl tr:last-child td { border-bottom: 0; }
.tbl td.wrap { white-space: normal; }

.chart-wrap { width: 100%; margin-top: 10px; }
#chart { width: 100%; height: 220px; display: block; }

/* Prompt */
.prompt-card { border: 2px solid var(--primary); position: relative; }
.badge { display: inline-block; background: var(--accent); color: #2a1a00; font-size: .72rem; font-weight: 700; text-transform: uppercase; letter-spacing: .06em; padding: 3px 9px; border-radius: 999px; margin-bottom: 8px; }
.prompt-opts { display: flex; flex-wrap: wrap; gap: 10px 18px; margin: 14px 0; }
.chk { display: inline-flex; align-items: center; gap: 8px; font-size: .9rem; cursor: pointer; }
.chk input { accent-color: var(--primary); width: 16px; height: 16px; }
.chk select { width: auto; padding: 6px 10px; font-size: .88rem; }
.prompt-box { background: var(--surface-2); border-radius: 12px; padding: 18px; max-height: 360px; overflow: auto; white-space: pre-wrap; word-wrap: break-word; font-family: ui-monospace, "SF Mono", Menlo, Consolas, monospace; font-size: .82rem; line-height: 1.6; margin: 0 0 14px; }
.prompt-actions { display: flex; flex-wrap: wrap; gap: 10px; }
.steps { margin: 20px 0 0; padding-left: 20px; color: var(--muted); font-size: .92rem; }
.steps li { margin-bottom: 6px; }

.info p { color: var(--text); }
.info details { border-bottom: 1px solid var(--border); padding: 12px 0; }
.info details:last-child { border-bottom: 0; }
.info summary { cursor: pointer; font-weight: 600; }
.info details p { margin-top: 8px; color: var(--muted); }

.footer { padding: 32px 0 48px; text-align: center; }

.toast { position: fixed; left: 50%; bottom: 24px; transform: translate(-50%, 120px); background: var(--text); color: var(--bg); padding: 12px 20px; border-radius: 12px; font-weight: 500; font-size: .92rem; transition: transform .3s ease; z-index: 50; max-width: calc(100% - 32px); }
.toast.show { transform: translate(-50%, 0); }

/* Evita estouro horizontal no celular */
.grid-2 > *, .grid-3 > *, .grid-cards > *, .macros > * { min-width: 0; }
@media (max-width: 520px) {
  .card { padding: 18px; }
  .hero-result > div { padding: 22px 18px; }
  .tbl { font-size: .85rem; }
  .tbl th, .tbl td { padding: 8px 5px; }
  .tbl td:first-child { white-space: normal; }
  .stat-num { font-size: 1.3rem; }
}

/* ---------- Plano para imprimir ---------- */
.print-cta { display: flex; align-items: center; justify-content: space-between; gap: 16px; flex-wrap: wrap; }
.print-cta > div { flex: 1 1 320px; }
.print-cta-title { font-weight: 700; font-size: 1.05rem; margin: 0 0 4px; }
.print-cta .small { margin: 0; }
#print-plan { display: none; }

@page { size: A4; margin: 12mm; }
@media print {
  body.printing-plan > *:not(#print-plan) { display: none !important; }
  body.printing-plan { background: #fff; }
  body.printing-plan #print-plan { display: block; }
  #print-plan {
    color: #1a1a1a; font-size: 11pt; line-height: 1.45;
    -webkit-print-color-adjust: exact; print-color-adjust: exact;
  }
  #print-plan h1 { font-size: 22pt; margin: 0 0 4px; letter-spacing: -.02em; }
  #print-plan h2 { font-size: 14pt; margin: 18px 0 8px; }
  #print-plan h3 { font-size: 12pt; margin: 14px 0 6px; }
  #print-plan ul { margin: 0; padding-left: 18px; }
  #print-plan li { margin-bottom: 6px; }
  .pp-head { border-bottom: 3px solid #0f9d58; padding-bottom: 10px; margin-bottom: 14px; }
  .pp-brand { color: #0f9d58; font-weight: 800; font-size: 10pt; text-transform: uppercase; letter-spacing: .1em; margin: 0; }
  .pp-meta { color: #555; font-size: 9.5pt; margin: 0; }
  .pp-goal { background: #e8f6ee; border-radius: 10px; padding: 12px 16px; margin-bottom: 12px; }
  .pp-label { margin: 0; font-size: 11pt; }
  .pp-kcal { font-size: 30pt; font-weight: 800; color: #0b7a45; margin: 0; line-height: 1.1; }
  .pp-kcal span { font-size: 12pt; font-weight: 500; color: #333; }
  .pp-small { font-size: 9.5pt; color: #444; margin: 4px 0 0; }
  .pp-boxes { display: grid; grid-template-columns: repeat(5, 1fr); gap: 8px; }
  .pp-box { border: 1.5px solid #ddd; border-top: 5px solid; border-radius: 8px; padding: 8px 10px; }
  .pp-box p { margin: 0; font-size: 9pt; color: #555; font-weight: 600; }
  .pp-box strong { display: block; font-size: 16pt; }
  .pp-box span { font-size: 8pt; color: #666; }
  .pp-box.prot { border-top-color: #e8505b; background: #fdf0f1; }
  .pp-box.carb { border-top-color: #f5a524; }
  .pp-box.fat { border-top-color: #3b82f6; }
  .pp-box.water { border-top-color: #06b6d4; }
  .pp-box.fiber { border-top-color: #16a34a; }
  .pp-tbl { width: 100%; border-collapse: collapse; font-size: 10pt; }
  .pp-tbl th, .pp-tbl td { border-bottom: 1px solid #ddd; padding: 5px 8px; text-align: left; }
  .pp-tbl th { background: #f3f4f1; font-size: 8.5pt; text-transform: uppercase; letter-spacing: .04em; color: #555; }
  .pp-tbl .pp-total td { font-weight: 700; border-top: 2px solid #999; border-bottom: 0; }
  .pp-check { text-align: center !important; width: 50px; }
  .pp-protein { border: 2px solid #e8505b; border-radius: 12px; padding: 2px 16px 12px; margin-top: 14px; break-inside: avoid; }
  .pp-page2 h2:first-child { margin-top: 0; }
  .pp-cols { display: grid; grid-template-columns: 1.6fr 1fr; gap: 14px; align-items: start; }
  .pp-tip { background: #fdf0f1; border-radius: 10px; padding: 10px 12px; }
  .pp-tip p { margin: 0 0 6px; }
  .pp-foods td, .pp-foods th { padding: 2px 8px; font-size: 9.5pt; }
  .pp-page2 h2 { margin: 12px 0 6px; }
  .pp-page2 { break-before: page; }
  .pp-checklist { list-style: none; padding: 0 !important; }
  .pp-checklist li { font-size: 10.5pt; padding: 2px 0; border-bottom: 1px dashed #ddd; }
  .pp-track td { height: 21px; padding: 2px 8px; }
  .pp-note { background: #f3f4f1; border-radius: 10px; padding: 8px 12px; margin-top: 10px; font-size: 9.5pt; }
  .pp-note p { margin: 0 0 6px; }
  .pp-foot { margin-top: 8px; font-size: 8.5pt; color: #777; text-align: center; }
}

.form-error { background: #fdecee; color: #a3202c; border-radius: 10px; padding: 10px 14px; margin: 12px 0 0; font-size: .92rem; font-weight: 500; }
@media (prefers-color-scheme: dark) { .form-error { background: #3a1519; color: #ffb3ba; } }
input.field-invalid { border-color: #e8505b !important; }
input::placeholder { color: var(--muted); opacity: .6; }

.title-with-pill { display: flex; align-items: center; gap: 12px; flex-wrap: wrap; }
.kcal-pill { display: inline-flex; align-items: center; gap: 6px; background: var(--primary-soft); color: var(--primary); border: 1px solid color-mix(in srgb, var(--primary) 35%, transparent); border-radius: 999px; padding: 4px 12px; font-size: .88rem; font-weight: 500; white-space: nowrap; }
.kcal-pill strong { font-weight: 800; font-size: .98rem; }
.tbl tr.total td { font-weight: 700; border-top: 2px solid var(--border); color: var(--primary); }
@media (max-width: 520px) {
  .card-head .tabs { display: grid; grid-template-columns: repeat(3, 1fr); width: 100%; }
  .card-head .tabs button { padding: 8px 4px; }
  .macro-name { font-size: .8rem; }
  .hide-sm { display: none; }
  .macros { gap: 8px; }
}
@media (max-width: 520px) {
  #tbl-refeicoes th, #tbl-refeicoes td { padding: 8px 4px; }
  #tbl-refeicoes th { letter-spacing: 0; }
}