/* ======================================================
   TDEE Calculate – Global Stylesheet
   Mobile-first, modern, accessible, dark-mode aware.
   ====================================================== */

/* ---------- Design tokens ---------- */
:root {
  --brand-50:  #eefdf6;
  --brand-100: #d6f9e6;
  --brand-200: #aef0cd;
  --brand-300: #7be3ad;
  --brand-400: #44cf89;
  --brand-500: #1fb46b;
  --brand-600: #129355;
  --brand-700: #0e7544;
  --brand-800: #0d5d38;
  --brand-900: #0b4c30;

  --accent-500: #ff8a3d;
  --accent-600: #ef6f1d;

  --gray-50:  #f8fafb;
  --gray-100: #eef1f4;
  --gray-200: #dde3e9;
  --gray-300: #c4ccd5;
  --gray-400: #98a2af;
  --gray-500: #6b7785;
  --gray-600: #4b5563;
  --gray-700: #374151;
  --gray-800: #1f2733;
  --gray-900: #111722;
  --gray-950: #0a0f17;

  --bg:        #ffffff;
  --bg-soft:   #f8fafb;
  --bg-elev:   #ffffff;
  --bg-elev-2: #f3f6f9;
  --text:      #111722;
  --text-soft: #4b5563;
  --text-mute: #6b7785;
  --border:    #e3e8ee;
  --border-strong: #cbd3dc;

  --shadow-sm: 0 1px 2px rgba(15, 23, 42, .06), 0 1px 1px rgba(15, 23, 42, .04);
  --shadow-md: 0 4px 12px rgba(15, 23, 42, .08), 0 2px 4px rgba(15, 23, 42, .05);
  --shadow-lg: 0 12px 32px rgba(15, 23, 42, .10), 0 6px 12px rgba(15, 23, 42, .06);

  --radius-sm: .375rem;
  --radius:    .625rem;
  --radius-lg: 1rem;
  --radius-xl: 1.5rem;
  --radius-pill: 999px;

  --container: 1140px;
  --container-narrow: 820px;

  --space-1: .25rem;
  --space-2: .5rem;
  --space-3: .75rem;
  --space-4: 1rem;
  --space-5: 1.25rem;
  --space-6: 1.5rem;
  --space-8: 2rem;
  --space-10: 2.5rem;
  --space-12: 3rem;
  --space-16: 4rem;
  --space-20: 5rem;

  --font-sans: 'Inter', -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, sans-serif;
  --font-mono: ui-monospace, SFMono-Regular, Menlo, Consolas, monospace;

  --header-h: 64px;
}

[data-theme="dark"] {
  --bg:        #0a0f17;
  --bg-soft:   #0f1622;
  --bg-elev:   #131c2a;
  --bg-elev-2: #18222f;
  --text:      #e8edf3;
  --text-soft: #b6c0cc;
  --text-mute: #8a96a4;
  --border:    #233044;
  --border-strong: #324158;

  --shadow-sm: 0 1px 2px rgba(0, 0, 0, .35);
  --shadow-md: 0 6px 14px rgba(0, 0, 0, .35);
  --shadow-lg: 0 18px 42px rgba(0, 0, 0, .45);
}

/* ---------- Base ---------- */
* { box-sizing: border-box; }
html { scroll-behavior: smooth; -webkit-text-size-adjust: 100%; }
body {
  margin: 0;
  font-family: var(--font-sans);
  font-size: 16px;
  line-height: 1.6;
  color: var(--text);
  background: var(--bg);
  -webkit-font-smoothing: antialiased;
  -moz-osx-font-smoothing: grayscale;
  overflow-x: hidden;
}
img, svg { max-width: 100%; height: auto; display: block; }
a { color: var(--brand-600); text-decoration: none; transition: color .15s ease; }
a:hover { color: var(--brand-700); text-decoration: underline; }
[data-theme="dark"] a { color: var(--brand-300); }
[data-theme="dark"] a:hover { color: var(--brand-200); }

h1, h2, h3, h4, h5, h6 {
  margin: 0 0 .5em;
  line-height: 1.2;
  font-weight: 700;
  letter-spacing: -0.015em;
}
h1 { font-size: clamp(2rem, 1.4rem + 2.4vw, 3rem); letter-spacing: -0.025em; }
h2 { font-size: clamp(1.6rem, 1.2rem + 1.5vw, 2.25rem); letter-spacing: -0.02em; }
h3 { font-size: clamp(1.25rem, 1.05rem + .8vw, 1.5rem); }
h4 { font-size: 1.125rem; }
p  { margin: 0 0 1rem; color: var(--text-soft); }

ul, ol { padding-left: 1.25rem; color: var(--text-soft); }
li { margin: .25rem 0; }

hr { border: none; border-top: 1px solid var(--border); margin: var(--space-8) 0; }

/* ---------- Layout ---------- */
.container {
  width: 100%;
  max-width: var(--container);
  margin: 0 auto;
  padding: 0 var(--space-5);
}
.container-narrow { max-width: var(--container-narrow); margin: 0 auto; padding: 0 var(--space-5); }
.section { padding: var(--space-12) 0; }
.section-sm { padding: var(--space-8) 0; }
.section-lg { padding: var(--space-16) 0; }

/* ---------- Skip link / a11y ---------- */
.skip-link {
  position: absolute; top: -100px; left: var(--space-4);
  background: var(--brand-600); color: #fff; padding: .5rem .75rem;
  border-radius: var(--radius); z-index: 200;
  transition: top .2s;
}
.skip-link:focus { top: var(--space-4); }
:focus-visible { outline: 3px solid var(--brand-400); outline-offset: 2px; border-radius: var(--radius-sm); }

/* ---------- Header / Nav ---------- */
.site-header {
  position: sticky; top: 0; z-index: 100;
  background: color-mix(in srgb, var(--bg) 88%, transparent);
  backdrop-filter: saturate(160%) blur(10px);
  -webkit-backdrop-filter: saturate(160%) blur(10px);
  border-bottom: 1px solid var(--border);
}
.nav {
  display: flex; align-items: center; justify-content: space-between;
  height: var(--header-h);
}
.brand {
  display: inline-flex; align-items: center; gap: .55rem;
  font-weight: 800; font-size: 1.08rem; letter-spacing: -0.02em;
  color: var(--text); text-decoration: none;
}
.brand:hover { text-decoration: none; color: var(--text); }
.brand-mark {
  width: 32px; height: 32px; border-radius: 9px;
  background: linear-gradient(135deg, var(--brand-500), var(--brand-700));
  display: grid; place-items: center; color: #fff;
  box-shadow: var(--shadow-sm);
}
.brand-mark svg { width: 18px; height: 18px; }

.nav-list {
  list-style: none; padding: 0; margin: 0;
  display: flex; align-items: center; gap: .25rem;
}
.nav-list a {
  display: inline-block;
  padding: .55rem .8rem;
  border-radius: var(--radius);
  color: var(--text-soft);
  font-weight: 500; font-size: .94rem;
  transition: background .15s, color .15s;
}
.nav-list a:hover, .nav-list a[aria-current="page"] {
  background: var(--bg-elev-2);
  color: var(--text);
  text-decoration: none;
}

.nav-tools { display: inline-flex; align-items: center; gap: .35rem; }
.icon-btn {
  width: 40px; height: 40px;
  display: inline-grid; place-items: center;
  background: transparent; border: 1px solid transparent;
  color: var(--text-soft); cursor: pointer;
  border-radius: var(--radius);
  transition: background .15s, color .15s, border-color .15s;
}
.icon-btn:hover { background: var(--bg-elev-2); color: var(--text); }
.icon-btn svg { width: 20px; height: 20px; }

/* Dropdown */
.has-menu { position: relative; }
.menu {
  position: absolute; top: calc(100% + 8px); left: 0;
  background: var(--bg-elev); border: 1px solid var(--border);
  border-radius: var(--radius-lg); box-shadow: var(--shadow-lg);
  padding: .5rem; min-width: 280px;
  display: none; z-index: 50;
}
.has-menu:hover .menu, .has-menu:focus-within .menu, .has-menu.open .menu { display: block; }
.menu a {
  display: block; padding: .55rem .7rem; border-radius: var(--radius);
  color: var(--text-soft); font-size: .92rem;
}
.menu a:hover { background: var(--bg-elev-2); color: var(--text); text-decoration: none; }
.menu .menu-title { font-size: .72rem; text-transform: uppercase; letter-spacing: .08em;
  color: var(--text-mute); padding: .5rem .7rem .25rem; }

/* Mobile nav */
.nav-toggle { display: none; }
@media (max-width: 880px) {
  .nav-toggle { display: inline-grid; }
  .nav-list {
    position: fixed; top: var(--header-h); left: 0; right: 0;
    background: var(--bg); border-bottom: 1px solid var(--border);
    flex-direction: column; align-items: stretch; gap: 0;
    padding: var(--space-3) var(--space-4) var(--space-5);
    transform: translateY(-110%); transition: transform .25s ease;
    box-shadow: var(--shadow-lg);
    max-height: calc(100vh - var(--header-h)); overflow-y: auto;
  }
  .nav-list.open { transform: translateY(0); }
  .nav-list a { padding: .85rem .9rem; font-size: 1rem; }
  .menu { position: static; box-shadow: none; border: none; padding: 0; min-width: 0;
    display: block; background: transparent; }
  .menu a { padding-left: 1.6rem; }
  .menu .menu-title { padding-left: .9rem; }
}

/* ---------- Buttons ---------- */
.btn {
  display: inline-flex; align-items: center; justify-content: center; gap: .5rem;
  padding: .75rem 1.15rem;
  border-radius: var(--radius);
  font-weight: 600; font-size: .95rem;
  cursor: pointer;
  border: 1px solid transparent;
  transition: transform .08s ease, background .15s, color .15s, box-shadow .15s, border-color .15s;
  text-decoration: none;
  line-height: 1;
}
.btn:active { transform: translateY(1px); }
.btn-primary {
  background: linear-gradient(135deg, var(--brand-500), var(--brand-700));
  color: #fff; box-shadow: var(--shadow-sm);
}
.btn-primary:hover { box-shadow: var(--shadow-md); color: #fff; text-decoration: none; }
.btn-secondary {
  background: var(--bg-elev-2); color: var(--text); border-color: var(--border);
}
.btn-secondary:hover { background: var(--bg-elev); border-color: var(--border-strong); color: var(--text); text-decoration: none; }
.btn-ghost {
  background: transparent; color: var(--text-soft);
}
.btn-ghost:hover { background: var(--bg-elev-2); color: var(--text); text-decoration: none; }
.btn-block { width: 100%; }
.btn-lg { padding: .9rem 1.4rem; font-size: 1rem; }

/* ---------- Cards ---------- */
.card {
  background: var(--bg-elev);
  border: 1px solid var(--border);
  border-radius: var(--radius-xl);
  box-shadow: var(--shadow-sm);
  padding: var(--space-6);
}
.card-pad-lg { padding: var(--space-8); }
@media (max-width: 600px) {
  .card { padding: var(--space-5); border-radius: var(--radius-lg); }
  .card-pad-lg { padding: var(--space-5); }
}

/* ---------- Hero ---------- */
.hero {
  position: relative;
  padding: clamp(2rem, 4vw, 4rem) 0 clamp(2.5rem, 5vw, 4.5rem);
  background:
    radial-gradient(900px 500px at 85% -20%, color-mix(in srgb, var(--brand-300) 35%, transparent), transparent 60%),
    radial-gradient(600px 380px at -10% 30%, color-mix(in srgb, var(--accent-500) 22%, transparent), transparent 60%),
    var(--bg);
  border-bottom: 1px solid var(--border);
  overflow: hidden;
}
[data-theme="dark"] .hero {
  background:
    radial-gradient(900px 500px at 85% -20%, color-mix(in srgb, var(--brand-700) 55%, transparent), transparent 60%),
    radial-gradient(600px 380px at -10% 30%, color-mix(in srgb, var(--accent-600) 25%, transparent), transparent 60%),
    var(--bg);
}
.hero-eyebrow {
  display: inline-flex; align-items: center; gap: .4rem;
  font-size: .82rem; font-weight: 600;
  color: var(--brand-700); background: var(--brand-50);
  padding: .35rem .7rem; border-radius: var(--radius-pill);
  border: 1px solid var(--brand-200);
}
[data-theme="dark"] .hero-eyebrow {
  color: var(--brand-200); background: color-mix(in srgb, var(--brand-700) 30%, transparent);
  border-color: color-mix(in srgb, var(--brand-500) 35%, transparent);
}
.hero-title { margin-top: 1rem; }
.hero-sub  { font-size: clamp(1rem, .96rem + .3vw, 1.15rem); max-width: 720px; }
.hero-grid {
  display: grid; gap: var(--space-8);
  grid-template-columns: 1fr;
  align-items: start;
}
@media (min-width: 980px) {
  .hero-grid { grid-template-columns: 1.05fr 1fr; gap: var(--space-12); align-items: center; }
}

/* ---------- Forms ---------- */
.form-grid {
  display: grid; gap: var(--space-4);
  grid-template-columns: 1fr;
}
@media (min-width: 600px) {
  .form-grid-2 { grid-template-columns: 1fr 1fr; }
}
.field { display: flex; flex-direction: column; gap: .35rem; }
.field-label {
  font-size: .88rem; font-weight: 600; color: var(--text);
  display: flex; align-items: center; justify-content: space-between; gap: .5rem;
}
.field-help { font-size: .78rem; color: var(--text-mute); margin-top: .15rem; }

.input, .select {
  width: 100%;
  appearance: none; -webkit-appearance: none;
  font: inherit;
  padding: .7rem .85rem;
  background: var(--bg);
  color: var(--text);
  border: 1px solid var(--border);
  border-radius: var(--radius);
  transition: border-color .12s, box-shadow .12s, background .12s;
}
.input:focus, .select:focus {
  outline: none;
  border-color: var(--brand-500);
  box-shadow: 0 0 0 3px color-mix(in srgb, var(--brand-500) 25%, transparent);
}
.select {
  background-image: url("data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' width='14' height='14' viewBox='0 0 24 24' fill='none' stroke='%236b7785' stroke-width='2.4' stroke-linecap='round' stroke-linejoin='round'%3E%3Cpolyline points='6 9 12 15 18 9'/%3E%3C/svg%3E");
  background-repeat: no-repeat; background-position: right .8rem center;
  padding-right: 2.2rem;
}
[data-theme="dark"] .select {
  background-image: url("data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' width='14' height='14' viewBox='0 0 24 24' fill='none' stroke='%23b6c0cc' stroke-width='2.4' stroke-linecap='round' stroke-linejoin='round'%3E%3Cpolyline points='6 9 12 15 18 9'/%3E%3C/svg%3E");
}
.input::placeholder { color: var(--text-mute); }

.input-group {
  display: flex; align-items: stretch; width: 100%;
}
.input-group .input { border-radius: var(--radius) 0 0 var(--radius); border-right: 0; }
.input-group .input-suffix {
  display: inline-flex; align-items: center; justify-content: center;
  padding: 0 .85rem;
  background: var(--bg-elev-2);
  border: 1px solid var(--border);
  border-left: 0;
  border-radius: 0 var(--radius) var(--radius) 0;
  font-size: .85rem; color: var(--text-mute);
  white-space: nowrap;
}

/* Segmented control */
.segmented {
  display: inline-flex; padding: .25rem; gap: .15rem;
  background: var(--bg-elev-2);
  border: 1px solid var(--border);
  border-radius: var(--radius-pill);
}
.segmented input { position: absolute; opacity: 0; pointer-events: none; }
.segmented label {
  padding: .4rem .85rem;
  border-radius: var(--radius-pill);
  font-size: .85rem; font-weight: 600;
  color: var(--text-soft);
  cursor: pointer;
  user-select: none;
  transition: background .15s, color .15s;
}
.segmented input:checked + label {
  background: var(--bg);
  color: var(--text);
  box-shadow: var(--shadow-sm);
}
.segmented.segmented-block { display: grid; grid-template-columns: 1fr 1fr; width: 100%; }
.segmented.segmented-block label { text-align: center; }

/* Range slider */
.range {
  width: 100%; -webkit-appearance: none; appearance: none;
  height: 6px; background: var(--bg-elev-2); border-radius: 999px;
  outline: none; border: 1px solid var(--border);
}
.range::-webkit-slider-thumb {
  -webkit-appearance: none; appearance: none;
  width: 22px; height: 22px; border-radius: 50%;
  background: var(--brand-600); border: 3px solid #fff;
  box-shadow: var(--shadow-sm); cursor: pointer;
}
.range::-moz-range-thumb {
  width: 22px; height: 22px; border-radius: 50%;
  background: var(--brand-600); border: 3px solid #fff;
  box-shadow: var(--shadow-sm); cursor: pointer;
}

/* Checkbox toggle */
.toggle { display: inline-flex; align-items: center; gap: .5rem; cursor: pointer; user-select: none; font-size: .9rem; color: var(--text-soft); }
.toggle input { position: absolute; opacity: 0; pointer-events: none; }
.toggle-track {
  width: 38px; height: 22px; background: var(--bg-elev-2);
  border: 1px solid var(--border);
  border-radius: 999px; position: relative; transition: background .15s, border-color .15s;
}
.toggle-track::after {
  content: ""; position: absolute; top: 2px; left: 2px;
  width: 16px; height: 16px; background: #fff; border-radius: 50%;
  box-shadow: var(--shadow-sm); transition: transform .18s;
}
.toggle input:checked + .toggle-track {
  background: var(--brand-500); border-color: var(--brand-500);
}
.toggle input:checked + .toggle-track::after { transform: translateX(16px); }

/* ---------- Result panel ---------- */
.result {
  display: grid; gap: var(--space-4);
}
.result-headline {
  display: flex; flex-direction: column; align-items: center; text-align: center;
  padding: var(--space-6);
  background: linear-gradient(135deg, color-mix(in srgb, var(--brand-500) 12%, transparent), color-mix(in srgb, var(--brand-300) 12%, transparent));
  border: 1px solid var(--border);
  border-radius: var(--radius-lg);
}
.result-num {
  font-size: clamp(2.4rem, 1.8rem + 3vw, 3.5rem);
  font-weight: 800; letter-spacing: -0.025em;
  background: linear-gradient(135deg, var(--brand-600), var(--brand-800));
  -webkit-background-clip: text; background-clip: text; color: transparent;
  line-height: 1.05;
}
[data-theme="dark"] .result-num {
  background: linear-gradient(135deg, var(--brand-300), var(--brand-100));
  -webkit-background-clip: text; background-clip: text; color: transparent;
}
.result-unit { color: var(--text-mute); font-weight: 600; font-size: .95rem; }
.result-label { font-size: .92rem; color: var(--text-soft); margin-top: .2rem; }

.result-grid {
  display: grid; gap: var(--space-3);
  grid-template-columns: repeat(auto-fit, minmax(140px, 1fr));
}
.stat {
  border: 1px solid var(--border);
  border-radius: var(--radius);
  padding: .8rem .9rem;
  background: var(--bg-elev-2);
}
.stat-label { font-size: .78rem; color: var(--text-mute); text-transform: uppercase; letter-spacing: .04em; font-weight: 600;}
.stat-val { font-size: 1.15rem; font-weight: 700; color: var(--text); margin-top: .1rem; }

/* Goal cards */
.goals {
  display: grid; gap: var(--space-3);
  grid-template-columns: repeat(auto-fit, minmax(160px, 1fr));
}
.goal {
  border: 1px solid var(--border); border-radius: var(--radius-lg);
  padding: var(--space-4); background: var(--bg-elev);
  display: flex; flex-direction: column; gap: .25rem;
  transition: transform .12s ease, border-color .12s, box-shadow .12s;
}
.goal:hover { transform: translateY(-2px); border-color: var(--border-strong); box-shadow: var(--shadow-md); }
.goal-name { font-weight: 700; color: var(--text); font-size: .95rem; }
.goal-cal { font-size: 1.45rem; font-weight: 800; color: var(--brand-600); letter-spacing: -0.015em; }
[data-theme="dark"] .goal-cal { color: var(--brand-300); }
.goal-meta { font-size: .8rem; color: var(--text-mute); }

/* Macro bars */
.macro-row {
  display: grid; grid-template-columns: 90px 1fr auto; gap: .75rem;
  align-items: center; margin-bottom: .5rem;
}
.macro-name { font-weight: 600; color: var(--text); font-size: .92rem; }
.macro-val  { font-weight: 700; color: var(--text); font-size: .92rem; min-width: 72px; text-align: right; }
.macro-bar  { height: 10px; border-radius: 999px; background: var(--bg-elev-2); overflow: hidden; border: 1px solid var(--border); }
.macro-bar > i { display: block; height: 100%; border-radius: 999px; transition: width .35s ease; }
.macro-bar.protein > i { background: linear-gradient(90deg, #ff7a59, #ef4444); }
.macro-bar.carbs   > i { background: linear-gradient(90deg, #fbbf24, #f59e0b); }
.macro-bar.fat     > i { background: linear-gradient(90deg, #60a5fa, #3b82f6); }

/* ---------- Feature grid ---------- */
.features {
  display: grid; gap: var(--space-4);
  grid-template-columns: repeat(auto-fit, minmax(240px, 1fr));
}
.feature {
  background: var(--bg-elev); border: 1px solid var(--border);
  border-radius: var(--radius-lg); padding: var(--space-5);
  transition: transform .15s ease, border-color .15s, box-shadow .15s;
}
.feature:hover { transform: translateY(-2px); border-color: var(--border-strong); box-shadow: var(--shadow-md); }
.feature-icon {
  width: 44px; height: 44px; border-radius: 12px;
  background: linear-gradient(135deg, var(--brand-100), var(--brand-200));
  color: var(--brand-700);
  display: grid; place-items: center; margin-bottom: var(--space-3);
}
[data-theme="dark"] .feature-icon {
  background: color-mix(in srgb, var(--brand-700) 35%, transparent);
  color: var(--brand-200);
}
.feature h3 { font-size: 1.05rem; }
.feature p  { font-size: .92rem; margin-bottom: 0; }

/* Tools grid (calculator index) */
.tools {
  display: grid; gap: var(--space-4);
  grid-template-columns: repeat(auto-fit, minmax(240px, 1fr));
}
.tool {
  display: flex; flex-direction: column; gap: .35rem;
  background: var(--bg-elev); border: 1px solid var(--border);
  border-radius: var(--radius-lg); padding: var(--space-5);
  color: var(--text); text-decoration: none;
  transition: transform .12s, border-color .12s, box-shadow .15s;
}
.tool:hover { transform: translateY(-2px); border-color: var(--brand-300); color: var(--text); text-decoration: none; box-shadow: var(--shadow-md); }
.tool-name { font-weight: 700; font-size: 1.02rem; }
.tool-desc { color: var(--text-mute); font-size: .9rem; }

/* ---------- FAQ ---------- */
.faq details {
  border: 1px solid var(--border); border-radius: var(--radius);
  padding: 0;
  background: var(--bg-elev);
  margin-bottom: .5rem; overflow: hidden;
  transition: border-color .12s, box-shadow .12s;
}
.faq details[open] { border-color: var(--border-strong); box-shadow: var(--shadow-sm); }
.faq summary {
  list-style: none; cursor: pointer;
  padding: 1rem 1.1rem;
  font-weight: 600; color: var(--text);
  display: flex; justify-content: space-between; align-items: center; gap: 1rem;
}
.faq summary::-webkit-details-marker { display: none; }
.faq summary::after {
  content: ""; width: 12px; height: 12px;
  border-right: 2px solid var(--text-mute); border-bottom: 2px solid var(--text-mute);
  transform: rotate(45deg); transition: transform .18s; flex-shrink: 0;
}
.faq details[open] summary::after { transform: rotate(-135deg); }
.faq .faq-body { padding: 0 1.1rem 1.1rem; color: var(--text-soft); }
.faq .faq-body p:last-child { margin-bottom: 0; }

/* ---------- Tables (formula breakdown / blog content) ---------- */
.table-wrap { overflow-x: auto; border: 1px solid var(--border); border-radius: var(--radius-lg); }
table.data {
  width: 100%; border-collapse: collapse; min-width: 480px;
}
table.data th, table.data td {
  text-align: left; padding: .7rem .9rem;
  border-bottom: 1px solid var(--border);
  font-size: .92rem;
}
table.data th { background: var(--bg-elev-2); font-weight: 700; color: var(--text); }
table.data tr:last-child td { border-bottom: 0; }

/* ---------- Callouts ---------- */
.callout {
  padding: var(--space-4) var(--space-5);
  border-left: 4px solid var(--brand-500);
  background: var(--bg-elev-2); border-radius: var(--radius);
  color: var(--text-soft);
}
.callout strong { color: var(--text); }
.callout.warn { border-left-color: var(--accent-500); }
.callout.info { border-left-color: #3b82f6; }

/* ---------- Breadcrumb ---------- */
.breadcrumb {
  font-size: .85rem; color: var(--text-mute);
  padding: var(--space-4) 0;
}
.breadcrumb a { color: var(--text-mute); }
.breadcrumb a:hover { color: var(--text); }
.breadcrumb-sep { margin: 0 .35rem; opacity: .7; }

/* ---------- Footer ---------- */
.site-footer {
  margin-top: var(--space-16);
  background: var(--bg-soft);
  border-top: 1px solid var(--border);
  color: var(--text-soft);
  padding: var(--space-12) 0 var(--space-6);
}
.footer-grid {
  display: grid; gap: var(--space-8);
  grid-template-columns: 1.4fr 1fr 1fr 1fr;
}
@media (max-width: 880px) {
  .footer-grid { grid-template-columns: 1fr 1fr; }
}
@media (max-width: 520px) {
  .footer-grid { grid-template-columns: 1fr; }
}
.footer-col h4 {
  font-size: .82rem; text-transform: uppercase; letter-spacing: .08em;
  color: var(--text); margin-bottom: var(--space-3);
}
.footer-col ul { list-style: none; padding: 0; margin: 0; }
.footer-col li { margin: .35rem 0; }
.footer-col a { color: var(--text-soft); font-size: .92rem; }
.footer-col a:hover { color: var(--text); }
.footer-brand p { font-size: .92rem; max-width: 28ch; }
.footer-bottom {
  margin-top: var(--space-8); padding-top: var(--space-5);
  border-top: 1px solid var(--border);
  display: flex; flex-wrap: wrap; gap: var(--space-3);
  justify-content: space-between; align-items: center;
  font-size: .85rem; color: var(--text-mute);
}
.footer-legal { display: flex; flex-wrap: wrap; gap: 1rem; }

/* ---------- Misc ---------- */
.text-center { text-align: center; }
.muted { color: var(--text-mute); }
.divider { border-top: 1px solid var(--border); margin: var(--space-8) 0; }
.badge {
  display: inline-flex; align-items: center; gap: .3rem;
  font-size: .72rem; font-weight: 600;
  padding: .2rem .5rem; border-radius: 999px;
  background: var(--bg-elev-2); color: var(--text-soft);
  border: 1px solid var(--border);
}
.badge.brand { background: var(--brand-50); color: var(--brand-700); border-color: var(--brand-200); }
[data-theme="dark"] .badge.brand { background: color-mix(in srgb, var(--brand-700) 25%, transparent); color: var(--brand-200); border-color: color-mix(in srgb, var(--brand-500) 35%, transparent); }
.badge.new { background: linear-gradient(135deg, var(--accent-500), var(--accent-600)); color: #fff; border: 0; }

.list-clean { list-style: none; padding: 0; }
.list-clean li {
  position: relative; padding-left: 1.5rem; margin: .4rem 0;
}
.list-clean li::before {
  content: ""; position: absolute; left: 0; top: .55em;
  width: 8px; height: 8px; border-radius: 50%;
  background: linear-gradient(135deg, var(--brand-400), var(--brand-600));
}
.list-check li { position: relative; padding-left: 1.75rem; margin: .4rem 0; list-style: none; }
.list-check li::before {
  content: ""; position: absolute; left: 0; top: .35em;
  width: 18px; height: 18px; border-radius: 50%;
  background: var(--brand-50);
  background-image: url("data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' viewBox='0 0 24 24' fill='none' stroke='%23129355' stroke-width='3' stroke-linecap='round' stroke-linejoin='round'%3E%3Cpolyline points='20 6 9 17 4 12'/%3E%3C/svg%3E");
  background-size: 12px 12px; background-position: center; background-repeat: no-repeat;
  border: 1px solid var(--brand-200);
}
[data-theme="dark"] .list-check li::before {
  background-color: color-mix(in srgb, var(--brand-700) 35%, transparent);
  border-color: color-mix(in srgb, var(--brand-500) 35%, transparent);
}

/* Article / blog content */
.prose { max-width: 720px; margin: 0 auto; }
.prose h2 { margin-top: 2rem; }
.prose h3 { margin-top: 1.5rem; }
.prose p, .prose ul, .prose ol { font-size: 1.02rem; }
.prose blockquote {
  margin: 1.5rem 0; padding: 1rem 1.25rem;
  border-left: 4px solid var(--brand-500);
  background: var(--bg-elev-2); border-radius: var(--radius);
  color: var(--text-soft); font-style: italic;
}
.prose img { border-radius: var(--radius-lg); margin: 1.5rem 0; }
.article-meta {
  display: flex; gap: .8rem; flex-wrap: wrap;
  font-size: .85rem; color: var(--text-mute);
  margin-bottom: 1.5rem;
}

/* Posts grid */
.posts {
  display: grid; gap: var(--space-5);
  grid-template-columns: repeat(auto-fit, minmax(280px, 1fr));
}
.post-card {
  display: flex; flex-direction: column;
  background: var(--bg-elev); border: 1px solid var(--border);
  border-radius: var(--radius-lg); padding: var(--space-5);
  text-decoration: none; color: var(--text);
  transition: transform .12s, border-color .12s, box-shadow .15s;
}
.post-card:hover { transform: translateY(-2px); border-color: var(--brand-300); box-shadow: var(--shadow-md); color: var(--text); text-decoration: none; }
.post-card h3 { font-size: 1.1rem; margin-bottom: .35rem; }
.post-card p  { font-size: .92rem; margin-bottom: .75rem; }
.post-card .post-meta { font-size: .8rem; color: var(--text-mute); margin-top: auto; }

/* Cookie banner */
.cookie-banner {
  position: fixed; left: var(--space-4); right: var(--space-4); bottom: var(--space-4);
  z-index: 80; max-width: 720px; margin: 0 auto;
  background: var(--bg-elev); border: 1px solid var(--border);
  border-radius: var(--radius-lg); box-shadow: var(--shadow-lg);
  padding: var(--space-4) var(--space-5);
  display: none;
  gap: var(--space-3); align-items: center; justify-content: space-between; flex-wrap: wrap;
}
.cookie-banner.show { display: flex; }
.cookie-banner p { margin: 0; font-size: .9rem; color: var(--text-soft); }
.cookie-banner .actions { display: flex; gap: .5rem; }

/* ---------- TDEE calculator — unit panels & toolbar ---------- */
.tdee-form-toolbar {
  display: flex;
  flex-wrap: wrap;
  align-items: center;
  justify-content: space-between;
  gap: .75rem;
  margin-bottom: .25rem;
}
.tdee-form-title { font-size: 1.25rem; margin: 0; }

/* Default (no JS / pre-JS) and JS-driven hide of inactive panel.
   Both panels are display:none unless their parent has the matching class. */
.tdee-calculator .tdee-unit-panel--metric,
.tdee-calculator .tdee-unit-panel--imperial { display: none; }
.tdee-calculator.is-metric   .tdee-unit-panel--metric   { display: block; }
.tdee-calculator.is-imperial .tdee-unit-panel--imperial { display: block; }

.tdee-unit-panel {
  margin-top: .25rem;
  animation: tdeeFadeIn .18s ease-out;
}
@keyframes tdeeFadeIn {
  from { opacity: 0; transform: translateY(-2px); }
  to   { opacity: 1; transform: translateY(0); }
}
@media (prefers-reduced-motion: reduce) {
  .tdee-unit-panel,
  [data-unit-mode] [data-units] { animation: none !important; }
}

.tdee-units-hint .tdee-units-label,
.calc-units-hint .calc-units-label { color: var(--text); font-weight: 700; }
.tdee-units-hint, .calc-units-hint {
  font-size: .85rem;
  margin: -.25rem 0 .9rem;
  color: var(--text-mute);
}

.tdee-field-span-2 { grid-column: 1 / -1; }
@media (min-width: 520px) {
  .tdee-unit-panel--imperial .form-grid.form-grid-2 {
    grid-template-columns: 1fr 1fr;
  }
  .tdee-unit-panel--imperial .tdee-field-height-imperial {
    grid-column: 1 / -1;
  }
}

/* ---------- Unified metric/imperial across every calculator ---------- */
/* Polished, branded segmented toggle (auto-applied by app.js to any
   .segmented containing input[name="units"]) */
.units-toggle,
.tdee-units-toggle {
  background: var(--bg-elev);
  border-color: var(--border-strong);
  box-shadow: var(--shadow-sm);
}
.units-toggle label,
.tdee-units-toggle label {
  padding: .55rem 1.05rem;
  font-size: .9rem;
}
.units-toggle input:checked + label,
.tdee-units-toggle input:checked + label {
  background: linear-gradient(135deg, var(--brand-500), var(--brand-700));
  color: #fff;
  box-shadow: var(--shadow-sm);
}

/* CSS-driven show/hide based on a card-level data-unit-mode attribute.
   This guarantees the inactive panel never flashes, even before the
   per-page JavaScript runs (server-rendered HTML still has [hidden] on
   the imperial fields, so it works without JS at all). */
[data-unit-mode="metric"]   [data-units="imperial"] { display: none !important; }
[data-unit-mode="imperial"] [data-units="metric"]   { display: none !important; }

/* Soft fade-in on the visible panel after a switch */
[data-unit-mode] [data-units]:not([hidden]) {
  animation: tdeeFadeIn .18s ease-out;
}

/* ---------- Print PDF report — hidden on screen, beautifully formatted on print ---------- */
.tdee-print-summary { display: none; }

@media print {
  @page {
    size: A4;
    margin: 14mm 14mm 14mm 14mm;
  }

  /* Hide everything that is not part of the report */
  .skip-link,
  .site-header,
  .site-footer,
  .nav-toggle,
  .cookie-banner,
  .breadcrumb,
  .no-print,
  .tdee-form-inputs,
  .tdee-result-screen,
  .tdee-result-actions,
  .btn,
  a.btn,
  button {
    display: none !important;
  }

  /* Reset body and structural elements */
  html, body {
    background: #fff !important;
    color: #111 !important;
    font-size: 10.5pt;
    line-height: 1.4;
    font-family: 'Inter', -apple-system, 'Segoe UI', Roboto, Arial, sans-serif !important;
  }

  /* Use the full A4 width — no page padding from web layout */
  .container, .container-narrow {
    max-width: 100% !important;
    width: 100% !important;
    padding: 0 !important;
    margin: 0 !important;
  }
  main, section, .hero, .section, .section-sm, .section-lg {
    padding: 0 !important;
    margin: 0 !important;
    background: #fff !important;
    border: 0 !important;
  }
  .hero::before { content: none !important; }
  .hero-grid { display: block !important; gap: 0 !important; }
  .tdee-hero-calculator { width: 100% !important; max-width: 100% !important; }

  .card, .card-pad-lg, .tdee-calculator {
    border: 0 !important;
    box-shadow: none !important;
    padding: 0 !important;
    margin: 0 !important;
    background: transparent !important;
  }

  #result, #result.tdee-result-root {
    display: block !important;
    margin: 0 !important; padding: 0 !important;
    background: transparent !important;
    border: 0 !important;
  }

  /* Force colour for accent bars even when "background graphics" is off */
  .tdee-print-summary,
  .tdee-print-summary * {
    -webkit-print-color-adjust: exact !important;
    print-color-adjust: exact !important;
    color-adjust: exact !important;
  }

  .tdee-print-summary {
    display: block !important;
    width: 100%;
    color: #111;
  }

  /* Header strip with brand */
  .tdee-print-header {
    display: flex;
    align-items: center;
    justify-content: space-between;
    gap: 12pt;
    border-top: 4pt solid #129355;
    border-bottom: 0.75pt solid #ccc;
    padding: 10pt 0 8pt;
    margin: 0 0 14pt;
  }
  .tdee-print-brand-block {
    display: flex; align-items: center; gap: 8pt;
  }
  .tdee-print-brand-mark {
    width: 26pt; height: 26pt; border-radius: 6pt;
    background: linear-gradient(135deg, #1fb46b, #0e7544);
    color: #fff;
    display: inline-flex; align-items: center; justify-content: center;
    font-weight: 800; font-size: 13pt;
  }
  .tdee-print-brand     { font-size: 13pt; font-weight: 800; letter-spacing: -0.02em; line-height: 1.1; }
  .tdee-print-domain    { font-size: 8.5pt; color: #555; }
  .tdee-print-meta      { text-align: right; font-size: 8.5pt; color: #444; line-height: 1.4; }
  .tdee-print-meta strong { color: #111; }

  /* Title */
  .tdee-print-title {
    font-size: 18pt; font-weight: 800;
    margin: 0 0 4pt; letter-spacing: -0.02em;
  }
  .tdee-print-tagline {
    font-size: 9.5pt; color: #555; margin: 0 0 14pt;
  }

  /* Hero row: big TDEE number + 3 stat cards beside it */
  .tdee-print-hero {
    display: flex;
    align-items: stretch;
    gap: 10pt;
    margin: 0 0 16pt;
    page-break-inside: avoid;
  }
  .tdee-print-hero-card {
    flex: 1.2;
    border: 1pt solid #129355;
    background: #f0fbf5 !important;
    border-radius: 6pt;
    padding: 10pt 12pt;
    display: flex;
    flex-direction: column;
    justify-content: center;
  }
  .tdee-print-hero-label {
    font-size: 8pt; font-weight: 700;
    text-transform: uppercase; letter-spacing: .08em;
    color: #0e7544;
  }
  .tdee-print-hero-num {
    font-size: 30pt; font-weight: 800; line-height: 1;
    margin: 4pt 0 2pt;
    color: #0b4c30;
  }
  .tdee-print-hero-num small {
    font-size: 11pt; font-weight: 600; color: #444;
    margin-left: 4pt;
  }
  .tdee-print-hero-sub { font-size: 8.5pt; color: #444; margin: 0; }

  .tdee-print-stats {
    flex: 1.4;
    display: grid;
    grid-template-columns: 1fr 1fr;
    gap: 6pt;
  }
  .tdee-print-stat {
    border: 0.75pt solid #d0d5db;
    border-radius: 4pt;
    padding: 6pt 8pt;
    background: #fafafa !important;
  }
  .tdee-print-stat-label {
    font-size: 7.5pt; font-weight: 700;
    color: #555; text-transform: uppercase; letter-spacing: .06em;
  }
  .tdee-print-stat-val {
    font-size: 11pt; font-weight: 700; color: #111;
    margin-top: 1pt;
  }

  /* Sections */
  .tdee-print-section { page-break-inside: avoid; margin: 0 0 14pt; }
  .tdee-print-section h2 {
    font-size: 9.5pt; font-weight: 700;
    text-transform: uppercase; letter-spacing: .07em;
    color: #0e7544;
    border-bottom: 0.75pt solid #d0d5db;
    padding-bottom: 4pt;
    margin: 0 0 8pt;
  }

  /* Inputs grid: two columns of label / value rows (no big th width) */
  .tdee-print-grid {
    display: grid;
    grid-template-columns: 1fr 1fr;
    gap: 4pt 18pt;
  }
  .tdee-print-grid > div {
    display: flex;
    justify-content: space-between;
    border-bottom: 0.5pt dotted #ccc;
    padding: 3pt 0;
    font-size: 10pt;
  }
  .tdee-print-grid dt {
    color: #555; margin: 0;
  }
  .tdee-print-grid dd {
    color: #111; font-weight: 600; margin: 0;
    text-align: right;
  }

  /* Tables */
  .tdee-print-table {
    width: 100%;
    border-collapse: collapse;
    font-size: 9.5pt;
  }
  .tdee-print-table th,
  .tdee-print-table td {
    border: 0.5pt solid #d5d9de;
    padding: 5pt 8pt;
    text-align: left;
    vertical-align: middle;
  }
  .tdee-print-table thead th {
    background: #129355 !important;
    color: #fff !important;
    font-weight: 600;
    text-transform: uppercase;
    font-size: 8.5pt;
    letter-spacing: .04em;
    border-color: #0e7544;
  }
  .tdee-print-table tbody tr:nth-child(even) td {
    background: #f5f8fa !important;
  }
  .tdee-print-table .num { text-align: right; font-variant-numeric: tabular-nums; font-weight: 600; }

  /* Goals row highlight */
  .tdee-print-table tbody tr.is-maint td {
    background: #d6f9e6 !important;
    font-weight: 700;
  }

  /* Macros table — coloured swatches */
  .macro-swatch {
    display: inline-block;
    width: 8pt; height: 8pt;
    border-radius: 50%;
    margin-right: 6pt;
    vertical-align: middle;
  }
  .macro-swatch.protein { background: #ef4444 !important; }
  .macro-swatch.carbs   { background: #f59e0b !important; }
  .macro-swatch.fat     { background: #3b82f6 !important; }

  .tdee-print-disclaimer {
    margin-top: 8pt;
    padding: 8pt 10pt;
    background: #fffbe6 !important;
    border-left: 2pt solid #f59e0b;
    font-size: 8.5pt;
    color: #5b4a14;
    page-break-inside: avoid;
  }

  .tdee-print-footer {
    margin-top: 14pt;
    padding-top: 6pt;
    border-top: 0.5pt solid #d0d5db;
    display: flex;
    justify-content: space-between;
    font-size: 8pt;
    color: #666;
  }
  .tdee-print-footer strong { color: #0e7544; }
}

/* Reduced motion */
@media (prefers-reduced-motion: reduce) {
  *, *::before, *::after { transition: none !important; animation: none !important; scroll-behavior: auto !important; }
}

/* Tabs (used for unit / formula switches) */
.tabs { display: inline-flex; flex-wrap: wrap; gap: .25rem;
  background: var(--bg-elev-2); border: 1px solid var(--border); border-radius: var(--radius-pill); padding: .25rem; }
.tab-btn {
  border: none; background: transparent; color: var(--text-soft);
  padding: .45rem .9rem; border-radius: var(--radius-pill); font-weight: 600; font-size: .85rem; cursor: pointer;
}
.tab-btn[aria-selected="true"] { background: var(--bg); color: var(--text); box-shadow: var(--shadow-sm); }

.hidden { display: none !important; }

/* Anchor offset for sticky header */
:target { scroll-margin-top: calc(var(--header-h) + 12px); }