/* ========== VIDA FORTE — estilos (mobile-first, dark) ========== */

/* ---------- Tokens ---------- */
:root {
  --bg: #0b0f14;
  --bg-2: #0f151c;
  --card: #141b24;
  --card-2: #1a2330;
  --border: #233040;
  --text: #e8eef5;
  --muted: #8d9db2;
  --accent: #22d3a0;
  --accent-soft: rgba(34, 211, 160, .14);
  --blue: #5b8cff;
  --blue-soft: rgba(91, 140, 255, .14);
  --warn: #f5a524;
  --warn-soft: rgba(245, 165, 36, .13);
  --danger: #ff5d6c;
  --danger-soft: rgba(255, 93, 108, .13);
  --radius: 18px;
  --radius-sm: 12px;
  --shadow: 0 6px 20px rgba(0, 0, 0, .28);
  --nav-h: 68px;
  color-scheme: dark;
}

* { box-sizing: border-box; -webkit-tap-highlight-color: transparent; }
html { scroll-behavior: smooth; }
body {
  margin: 0;
  background: radial-gradient(1200px 500px at 50% -10%, #122231 0%, var(--bg) 60%) fixed;
  color: var(--text);
  font-family: Inter, system-ui, -apple-system, "Segoe UI", Roboto, sans-serif;
  font-size: 16px;
  line-height: 1.45;
  padding-bottom: calc(var(--nav-h) + env(safe-area-inset-bottom) + 12px);
}
h1, h2, h3, h4 { margin: 0; line-height: 1.2; }
h2 { font-size: 1.25rem; }
h3 { font-size: 1.05rem; }
p { margin: 0 0 .6rem; }
ul { margin: 0; padding-left: 1.15rem; }
li { margin: .18rem 0; }
button, input, select, textarea { font: inherit; color: inherit; }
a { color: var(--accent); }

/* ---------- Layout ---------- */
.topbar {
  position: sticky; top: 0; z-index: 20;
  display: flex; align-items: center; gap: .7rem;
  padding: .75rem 1rem;
  background: rgba(11, 15, 20, .85);
  backdrop-filter: blur(10px);
  border-bottom: 1px solid var(--border);
}
.brand-logo {
  width: 38px; height: 38px; border-radius: 12px; display: grid; place-items: center;
  background: linear-gradient(135deg, var(--accent), var(--blue)); font-size: 1.2rem; color: #06241c;
}
.brand-title { font-weight: 800; letter-spacing: .08em; font-size: 1.05rem; }
.brand-sub { color: var(--muted); font-size: .75rem; }

main#app { max-width: 1100px; margin: 0 auto; padding: 1rem; animation: fade .25s ease; }
@keyframes fade { from { opacity: 0; transform: translateY(6px); } to { opacity: 1; transform: none; } }

.grid { display: grid; gap: .9rem; }
.grid.cols-2 { grid-template-columns: repeat(2, 1fr); }
.grid.cols-3 { grid-template-columns: repeat(3, 1fr); }
.stack { display: flex; flex-direction: column; gap: .9rem; }
.row { display: flex; align-items: center; gap: .6rem; flex-wrap: wrap; }
.between { justify-content: space-between; }
.page-title { margin: .2rem 0 1rem; display: flex; align-items: baseline; justify-content: space-between; gap: .5rem; flex-wrap: wrap; }
.page-title small { color: var(--muted); font-weight: 400; }

/* ---------- Cards ---------- */
.card {
  background: var(--card);
  border: 1px solid var(--border);
  border-radius: var(--radius);
  padding: 1rem;
  box-shadow: var(--shadow);
}
.card h3 { margin-bottom: .6rem; display: flex; align-items: center; gap: .45rem; }
.card.accent { background: linear-gradient(160deg, #143a33 0%, var(--card) 70%); border-color: #1f5a4c; }
.card.blue { background: linear-gradient(160deg, #182b55 0%, var(--card) 70%); border-color: #2a4584; }
.muted { color: var(--muted); }
.small { font-size: .82rem; }
.tag {
  display: inline-block; padding: .15rem .55rem; border-radius: 999px; font-size: .72rem; font-weight: 600;
  background: var(--accent-soft); color: var(--accent);
}
.tag.blue { background: var(--blue-soft); color: var(--blue); }
.tag.warn { background: var(--warn-soft); color: var(--warn); }
.tag.gray { background: var(--card-2); color: var(--muted); }

/* ---------- Métricas ---------- */
.metric { display: flex; flex-direction: column; gap: .15rem; }
.metric .label { color: var(--muted); font-size: .78rem; text-transform: uppercase; letter-spacing: .06em; }
.metric .value { font-size: 1.9rem; font-weight: 800; line-height: 1.05; }
.metric .value small { font-size: .95rem; font-weight: 600; color: var(--muted); }
.metric .hint { color: var(--muted); font-size: .8rem; }
.big { font-size: 3rem; font-weight: 800; line-height: 1; }
.pos { color: var(--accent); }
.neg { color: var(--danger); }

.progress { height: 12px; border-radius: 999px; background: var(--card-2); overflow: hidden; }
.progress > span { display: block; height: 100%; border-radius: inherit; background: linear-gradient(90deg, var(--accent), var(--blue)); transition: width .5s ease; }

/* ---------- Botões / formulários ---------- */
.btn {
  appearance: none; border: 1px solid var(--border); background: var(--card-2); color: var(--text);
  padding: .75rem 1.05rem; min-height: 46px; border-radius: var(--radius-sm); font-weight: 600; cursor: pointer;
  transition: transform .08s ease, background .15s ease, border-color .15s;
}
.btn:hover { border-color: #34475d; }
.btn:active { transform: scale(.97); }
.btn.primary { background: var(--accent); color: #06241c; border-color: var(--accent); }
.btn.danger { background: var(--danger-soft); color: var(--danger); border-color: rgba(255, 93, 108, .35); }
.btn.block { width: 100%; }
.btn.sm { min-height: 38px; padding: .4rem .8rem; font-size: .9rem; }
.btn.big-btn { min-height: 56px; font-size: 1.1rem; }

label.field { display: flex; flex-direction: column; gap: .3rem; font-size: .82rem; color: var(--muted); }
input[type="text"], input[type="number"], input[type="date"], input[type="search"], select, textarea {
  width: 100%; background: var(--bg-2); border: 1px solid var(--border); border-radius: var(--radius-sm);
  padding: .7rem .8rem; min-height: 46px; color: var(--text); outline: none;
}
input:focus, select:focus, textarea:focus { border-color: var(--accent); box-shadow: 0 0 0 3px var(--accent-soft); }
textarea { min-height: 84px; resize: vertical; }
.form-grid { display: grid; gap: .7rem; grid-template-columns: repeat(2, 1fr); }
.form-grid .full { grid-column: 1 / -1; }

/* Checklist */
.check {
  display: flex; align-items: center; gap: .75rem; padding: .7rem .8rem; min-height: 50px;
  background: var(--bg-2); border: 1px solid var(--border); border-radius: var(--radius-sm); cursor: pointer;
  transition: background .15s, border-color .15s;
}
.check input { width: 22px; height: 22px; accent-color: var(--accent); flex: none; }
.check.done { background: var(--accent-soft); border-color: #1f5a4c; }
.check.done span { text-decoration: line-through; color: var(--muted); }

/* ---------- Abas ---------- */
.tabs { display: flex; gap: .4rem; overflow-x: auto; padding-bottom: .3rem; margin-bottom: .9rem; scrollbar-width: thin; }
.tab {
  flex: none; padding: .55rem .9rem; min-height: 42px; border-radius: 999px; border: 1px solid var(--border);
  background: var(--card); color: var(--muted); font-weight: 600; cursor: pointer;
}
.tab.active { background: var(--accent); color: #06241c; border-color: var(--accent); }
.tab.today::after { content: "•"; margin-left: .3rem; color: var(--warn); }

/* ---------- Treino / Dieta ---------- */
.block-title { color: var(--muted); font-size: .78rem; text-transform: uppercase; letter-spacing: .07em; margin: .9rem 0 .4rem; }
.ex {
  display: grid; gap: .5rem; padding: .75rem; background: var(--bg-2); border: 1px solid var(--border);
  border-radius: var(--radius-sm); margin-bottom: .55rem;
}
.ex-head { display: flex; justify-content: space-between; gap: .6rem; align-items: baseline; }
.ex-head strong { font-size: 1rem; }
.ex-series { color: var(--accent); font-weight: 700; white-space: nowrap; }
.ex form { display: grid; grid-template-columns: 1fr 1fr auto; gap: .5rem; align-items: end; }
.ex form input { min-height: 42px; padding: .5rem .6rem; }
.meal { border-left: 3px solid var(--accent); }
.meal.pre { border-left-color: var(--warn); }
.meal.post { border-left-color: var(--blue); }
.meal h4 { display: flex; justify-content: space-between; gap: .5rem; margin-bottom: .35rem; }
.meal h4 small { color: var(--muted); font-weight: 500; }
.notice { padding: .8rem .9rem; border-radius: var(--radius-sm); background: var(--warn-soft); color: #ffd28a; border: 1px solid rgba(245, 165, 36, .3); font-size: .9rem; }
.notice.info { background: var(--blue-soft); color: #b7ccff; border-color: rgba(91, 140, 255, .3); }
.notice.ok { background: var(--accent-soft); color: #9ff0d6; border-color: rgba(34, 211, 160, .3); }
.notice.danger { background: var(--danger-soft); color: #ffb0b8; border-color: rgba(255, 93, 108, .3); }

details.card > summary { cursor: pointer; font-weight: 700; font-size: 1.05rem; list-style: none; display: flex; justify-content: space-between; align-items: center; min-height: 34px; }
details.card > summary::-webkit-details-marker { display: none; }
details.card > summary::after { content: "▾"; color: var(--muted); transition: transform .2s; }
details.card[open] > summary::after { transform: rotate(180deg); }
details.card[open] > summary { margin-bottom: .7rem; }

/* ---------- Tabelas ---------- */
.tbl-wrap { overflow-x: auto; border: 1px solid var(--border); border-radius: var(--radius-sm); -webkit-overflow-scrolling: touch; }
table { border-collapse: collapse; width: 100%; min-width: 620px; font-size: .9rem; }
th, td { padding: .6rem .7rem; text-align: left; border-bottom: 1px solid var(--border); white-space: nowrap; }
td.wrap { white-space: normal; min-width: 180px; }
th { background: var(--card-2); color: var(--muted); font-size: .75rem; text-transform: uppercase; letter-spacing: .05em; position: sticky; top: 0; }
tr:last-child td { border-bottom: 0; }
tr.sel td { background: var(--accent-soft); }
tr.clickable { cursor: pointer; }

/* ---------- Semana (grade de pesos) ---------- */
.week-grid { display: grid; grid-template-columns: repeat(7, 1fr); gap: .4rem; }
.week-grid label { display: flex; flex-direction: column; gap: .25rem; font-size: .72rem; color: var(--muted); text-align: center; }
.week-grid input { text-align: center; padding: .55rem .15rem; min-width: 0; }
.week-grid label.today span { color: var(--warn); font-weight: 700; }

/* ---------- Fases ---------- */
.phase { border-left: 4px solid var(--border); }
.phase.current { border-left-color: var(--accent); background: linear-gradient(160deg, #143a33 0%, var(--card) 70%); }
.phase.deload.current { border-left-color: var(--warn); background: linear-gradient(160deg, #3d2f12 0%, var(--card) 70%); }

/* ---------- Gráficos ---------- */
.chart svg { width: 100%; height: auto; display: block; }
.chart .grid-line { stroke: var(--border); stroke-width: 1; }
.chart .axis-label { fill: var(--muted); font-size: 11px; }
.chart .legend { display: flex; gap: 1rem; flex-wrap: wrap; font-size: .8rem; color: var(--muted); margin-top: .4rem; }
.chart .legend i { display: inline-block; width: 10px; height: 10px; border-radius: 50%; margin-right: .3rem; }
.empty { color: var(--muted); padding: 1.4rem .5rem; text-align: center; border: 1px dashed var(--border); border-radius: var(--radius-sm); }

.bars { display: flex; gap: .4rem; align-items: flex-end; height: 70px; }
.bars div { flex: 1; text-align: center; font-size: .7rem; color: var(--muted); display: flex; flex-direction: column; justify-content: flex-end; height: 100%; }
.bars div b { display: block; background: var(--accent); border-radius: 6px 6px 0 0; min-height: 3px; margin-bottom: 3px; }

/* ---------- Navegação ---------- */
.nav {
  position: fixed; left: 0; right: 0; bottom: 0; z-index: 30;
  display: grid; grid-template-columns: repeat(6, 1fr);
  height: calc(var(--nav-h) + env(safe-area-inset-bottom)); padding-bottom: env(safe-area-inset-bottom);
  background: rgba(15, 21, 28, .94); backdrop-filter: blur(12px); border-top: 1px solid var(--border);
}
.nav button {
  background: none; border: 0; color: var(--muted); display: flex; flex-direction: column; align-items: center; justify-content: center;
  gap: .15rem; font-size: .68rem; font-weight: 600; cursor: pointer; padding: 0;
}
.nav button .ico { font-size: 1.35rem; line-height: 1; }
.nav button.active { color: var(--accent); }
.nav button.active .ico { transform: translateY(-1px) scale(1.08); }

/* ---------- Toast ---------- */
#toast-host { position: fixed; left: 0; right: 0; bottom: calc(var(--nav-h) + 18px + env(safe-area-inset-bottom)); display: flex; flex-direction: column; align-items: center; gap: .5rem; z-index: 50; pointer-events: none; padding: 0 1rem; }
.toast { background: var(--card-2); border: 1px solid var(--border); padding: .7rem 1rem; border-radius: 999px; box-shadow: var(--shadow); animation: fade .2s ease; max-width: 100%; }
.toast.error { background: var(--danger-soft); border-color: rgba(255, 93, 108, .5); color: #ffc2c8; }
.toast.ok { border-color: #1f5a4c; }

footer.disclaimer { max-width: 1100px; margin: 0 auto; padding: 0 1rem 1rem; color: var(--muted); font-size: .78rem; }

/* ---------- Telas médias / desktop ---------- */
@media (min-width: 700px) {
  .grid.cols-4 { grid-template-columns: repeat(4, 1fr); }
  .grid.cols-2-md { grid-template-columns: repeat(2, 1fr); }
  .form-grid.cols-4 { grid-template-columns: repeat(4, 1fr); }
}
@media (min-width: 960px) {
  body { padding-bottom: 1rem; padding-left: 92px; }
  .nav {
    top: 0; right: auto; width: 92px; height: 100vh; grid-template-columns: 1fr; grid-auto-rows: 78px; align-content: start;
    padding-top: 1rem; border-top: 0; border-right: 1px solid var(--border);
  }
  .topbar { padding-left: 1.5rem; }
  #toast-host { bottom: 24px; }
  .two-col { display: grid; grid-template-columns: 1fr 1fr; gap: .9rem; align-items: start; }
}
@media (max-width: 420px) {
  .grid.cols-3 { gap: .5rem; }
  .grid.cols-3 .metric .value { font-size: 1.25rem; }
  .grid.cols-3 .metric .label { font-size: .68rem; }
  .big { font-size: 2.6rem; }
  .ex form { grid-template-columns: 1fr 1fr; }
  .ex form button { grid-column: 1 / -1; }
}
@media (prefers-reduced-motion: reduce) { * { animation: none !important; transition: none !important; } }

/* ---------- Timer de descanso ---------- */
.rest-box { display: flex; align-items: center; justify-content: space-between; gap: .6rem; padding: .6rem .8rem; border-radius: var(--radius-sm); background: var(--blue-soft); border: 1px solid rgba(91, 140, 255, .3); flex-wrap: wrap; }
.rest-box.ready { background: var(--accent-soft); border-color: rgba(34, 211, 160, .5); }
.rest-clock { font-size: 1.8rem; font-variant-numeric: tabular-nums; }