/* ============================================================
   TDEE Calculator — Global Styles
   tdeecalculator.page — fast, clean, mobile-first static build
   ============================================================ */

:root {
  --bg: #ffffff;
  --bg-soft: #f6f8f7;
  --card: #ffffff;
  --text: #10201a;
  --muted: #52655e;
  --border: #e3eae7;
  --primary: #0e9f6e;
  --primary-dark: #0b7a56;
  --primary-soft: #e3f6ef;
  --accent: #f97316;
  --dark: #0b1f18;
  --radius: 14px;
  --radius-sm: 9px;
  --shadow: 0 10px 30px rgba(16, 32, 26, 0.08);
  --shadow-sm: 0 2px 10px rgba(16, 32, 26, 0.06);
  --max: 1120px;
}

* { box-sizing: border-box; }

html { scroll-behavior: smooth; }

body {
  margin: 0;
  background: var(--bg);
  color: var(--text);
  font-family: -apple-system, BlinkMacSystemFont, "Segoe UI", Roboto, Helvetica, Arial, sans-serif;
  font-size: 17px;
  line-height: 1.65;
  -webkit-font-smoothing: antialiased;
}

h1, h2, h3, h4 { line-height: 1.2; margin: 0 0 0.5em; font-weight: 700; color: var(--text); }
h1 { font-size: clamp(2rem, 4.6vw, 3rem); letter-spacing: -0.02em; }
h2 { font-size: clamp(1.5rem, 3vw, 2.1rem); letter-spacing: -0.015em; margin-top: 0; }
h3 { font-size: 1.25rem; }
p { margin: 0 0 1em; }
a { color: var(--primary-dark); text-decoration: none; }
a:hover { text-decoration: underline; }
img { max-width: 100%; height: auto; }
ul, ol { margin: 0 0 1em; padding-left: 1.4em; }
li { margin-bottom: 0.35em; }
strong { font-weight: 700; }

:focus-visible { outline: 3px solid rgba(14, 159, 110, 0.55); outline-offset: 2px; border-radius: 4px; }

.skip-link {
  position: absolute; left: -9999px; top: 0; background: var(--dark); color: #fff;
  padding: 10px 16px; z-index: 200; border-radius: 0 0 8px 0;
}
.skip-link:focus { left: 0; text-decoration: none; }

.container { max-width: var(--max); margin: 0 auto; padding: 0 20px; }
.section { padding: 56px 0; }
.section.tight { padding: 36px 0; }
.section-soft { background: var(--bg-soft); }

/* ---------- Header ---------- */
.site-header {
  position: sticky; top: 0; z-index: 100;
  background: rgba(255, 255, 255, 0.92);
  backdrop-filter: blur(10px);
  border-bottom: 1px solid var(--border);
}
.header-inner { display: flex; align-items: center; justify-content: space-between; gap: 16px; min-height: 64px; }
.brand { display: inline-flex; align-items: center; gap: 10px; font-weight: 800; font-size: 1.15rem; color: var(--text); text-decoration: none; }
.brand:hover { text-decoration: none; }
.brand-mark {
  width: 34px; height: 34px; border-radius: 10px;
  background: linear-gradient(135deg, var(--primary), #14b8a6);
  display: inline-flex; align-items: center; justify-content: center;
  color: #fff; font-weight: 800; font-size: 0.95rem;
}
.brand small { display: block; font-size: 0.68rem; font-weight: 600; color: var(--muted); letter-spacing: 0.08em; text-transform: uppercase; }

.nav ul { display: flex; gap: 4px; list-style: none; margin: 0; padding: 0; }
.nav a {
  display: block; padding: 9px 12px; border-radius: 8px; color: var(--text);
  font-weight: 600; font-size: 0.95rem; text-decoration: none;
}
.nav a:hover { background: var(--bg-soft); text-decoration: none; color: var(--primary-dark); }
.nav a[aria-current="page"] { background: var(--primary-soft); color: var(--primary-dark); }

.nav-toggle {
  display: none; background: none; border: 1px solid var(--border); border-radius: 8px;
  padding: 8px 10px; font-size: 1.2rem; cursor: pointer; color: var(--text);
}

/* ---------- Buttons ---------- */
.btn {
  display: inline-block; font-weight: 700; font-size: 1rem; text-align: center;
  padding: 13px 22px; border-radius: 10px; border: 1px solid transparent;
  cursor: pointer; text-decoration: none; font-family: inherit; line-height: 1.2;
}
.btn:hover { text-decoration: none; }
.btn-primary { background: var(--primary); color: #fff; }
.btn-primary:hover { background: var(--primary-dark); }
.btn-accent { background: var(--accent); color: #fff; }
.btn-outline { background: #fff; border-color: var(--border); color: var(--text); }
.btn-outline:hover { border-color: var(--primary); color: var(--primary-dark); }
.btn-block { width: 100%; }
.btn-lg { padding: 16px 28px; font-size: 1.1rem; }
.btn[disabled] { opacity: 0.55; cursor: not-allowed; }

/* ---------- Hero ---------- */
.hero { padding: 64px 0 40px; background: linear-gradient(180deg, #f2faf6 0%, #ffffff 100%); }
.hero h1 { margin-bottom: 0.35em; }
.hero .lead { font-size: 1.2rem; color: var(--muted); max-width: 720px; margin-bottom: 28px; }
.hero-cta { display: flex; gap: 12px; flex-wrap: wrap; }

/* ---------- Cards / grids ---------- */
.card { background: var(--card); border: 1px solid var(--border); border-radius: var(--radius); box-shadow: var(--shadow-sm); padding: 24px; }
.card-pad-lg { padding: 32px; }
.grid { display: grid; gap: 20px; }
.grid-2 { grid-template-columns: repeat(2, 1fr); }
.grid-3 { grid-template-columns: repeat(3, 1fr); }
.grid-4 { grid-template-columns: repeat(4, 1fr); }
.split { display: grid; grid-template-columns: 1fr 1fr; gap: 40px; align-items: start; }

/* ---------- Calculator ---------- */
.calc-card { background: var(--card); border: 1px solid var(--border); border-radius: var(--radius); box-shadow: var(--shadow); padding: 28px; }
.calc-card h2 { margin-top: 0; }
.calc-grid { display: grid; grid-template-columns: 1fr 1fr; gap: 18px 20px; }
.field label { display: block; font-weight: 600; font-size: 0.92rem; margin-bottom: 6px; }
.field .hint { font-size: 0.82rem; color: var(--muted); margin-top: 4px; }
.field input, .field select {
  width: 100%; padding: 11px 12px; border: 1px solid var(--border); border-radius: var(--radius-sm);
  font-size: 1rem; font-family: inherit; background: #fff; color: var(--text);
}
.field input:focus, .field select:focus { border-color: var(--primary); box-shadow: 0 0 0 3px rgba(14,159,110,0.18); outline: none; }
.field .row { display: flex; gap: 10px; }
.field .row > * { flex: 1; min-width: 0; }

.seg { display: flex; background: var(--bg-soft); border: 1px solid var(--border); border-radius: 10px; padding: 4px; gap: 4px; }
.seg input[type="radio"] { position: absolute; opacity: 0; width: 1px; height: 1px; margin: 0; }
.seg > label {
  flex: 1; text-align: center; background: transparent; padding: 9px 10px; border-radius: 8px;
  font-weight: 700; font-size: 0.92rem; color: var(--muted); cursor: pointer; font-family: inherit;
}
.seg input[type="radio"]:checked + label { background: #fff; color: var(--primary-dark); box-shadow: var(--shadow-sm); }
.seg input[type="radio"]:focus-visible + label { outline: 3px solid rgba(14, 159, 110, 0.55); outline-offset: 1px; }

.results-wrap { margin-top: 26px; }
.results { border-top: 3px solid var(--primary); padding-top: 20px; }
.target-hero { text-align: center; padding: 18px; background: linear-gradient(135deg, #f0faf6, #e8f7f0); border: 1px solid #cdeede; border-radius: var(--radius); margin-bottom: 20px; }
.target-hero .kcal { font-size: clamp(2.6rem, 6vw, 3.4rem); font-weight: 800; color: var(--primary-dark); line-height: 1; }
.target-hero .cap { font-weight: 700; color: var(--muted); text-transform: uppercase; letter-spacing: 0.08em; font-size: 0.8rem; }
.goal-pills { display: flex; gap: 8px; flex-wrap: wrap; justify-content: center; margin: 14px 0 4px; }
.goal-pills button {
  border: 1px solid var(--border); background: #fff; border-radius: 999px; padding: 9px 16px;
  font-weight: 700; font-size: 0.9rem; cursor: pointer; color: var(--text); font-family: inherit;
}
.goal-pills button[aria-pressed="true"] { background: var(--primary); border-color: var(--primary); color: #fff; }

.stat-grid { display: grid; grid-template-columns: repeat(4, 1fr); gap: 12px; margin: 18px 0; }
.stat { background: var(--bg-soft); border: 1px solid var(--border); border-radius: var(--radius-sm); padding: 12px; text-align: center; }
.stat .v { font-size: 1.35rem; font-weight: 800; color: var(--primary-dark); }
.stat .l { font-size: 0.78rem; color: var(--muted); font-weight: 600; text-transform: uppercase; letter-spacing: 0.05em; }

.macro-block { margin-top: 18px; }
.macro-row { display: grid; grid-template-columns: 130px 1fr 90px; align-items: center; gap: 12px; margin-bottom: 10px; font-size: 0.92rem; }
.macro-row .name { font-weight: 700; }
.macro-row .pct { color: var(--muted); text-align: right; font-weight: 600; }
.macro-track { height: 10px; background: var(--bg-soft); border: 1px solid var(--border); border-radius: 999px; overflow: hidden; }
.macro-fill { height: 100%; border-radius: 999px; background: var(--primary); }

.results-actions { display: flex; gap: 10px; flex-wrap: wrap; margin-top: 18px; }
.results-actions .btn { padding: 10px 16px; font-size: 0.92rem; }

.advanced { margin-top: 26px; border-top: 1px dashed var(--border); padding-top: 20px; }
.advanced h3 { margin-bottom: 12px; }

.formula-table { width: 100%; border-collapse: collapse; font-size: 0.94rem; }
.formula-table th, .formula-table td { text-align: left; padding: 9px 10px; border-bottom: 1px solid var(--border); }
.formula-table th { color: var(--muted); font-size: 0.8rem; text-transform: uppercase; letter-spacing: 0.05em; }

/* ---------- Article / prose ---------- */
.prose h2 { margin-top: 0; }
.prose h3 { margin-top: 1.6em; }
.prose p, .prose li { color: #2a3a33; }
.prose .lead { font-size: 1.15rem; color: var(--muted); }
.callout { background: var(--primary-soft); border: 1px solid #bfe8d6; border-radius: var(--radius-sm); padding: 16px 18px; margin: 20px 0; }
.callout h3, .callout h4 { margin-top: 0; color: var(--primary-dark); }

/* ---------- FAQ ---------- */
.faq details { border: 1px solid var(--border); border-radius: var(--radius-sm); padding: 0 18px; margin-bottom: 12px; background: #fff; }
.faq details summary { cursor: pointer; padding: 16px 0; font-weight: 700; font-size: 1.05rem; list-style: none; position: relative; padding-right: 34px; }
.faq details summary::-webkit-details-marker { display: none; }
.faq details summary::after { content: "+"; position: absolute; right: 0; top: 50%; transform: translateY(-50%); font-size: 1.5rem; color: var(--primary); font-weight: 400; }
.faq details[open] summary::after { content: "–"; }
.faq details .answer { padding: 0 0 18px; color: var(--muted); }
.faq details[open] { border-color: #bfe8d6; }

/* ---------- Tables ---------- */
.table-wrap { overflow-x: auto; }
table.data { width: 100%; border-collapse: collapse; font-size: 0.95rem; }
table.data th, table.data td { text-align: left; padding: 11px 12px; border-bottom: 1px solid var(--border); }
table.data th { background: var(--bg-soft); font-size: 0.8rem; text-transform: uppercase; letter-spacing: 0.05em; color: var(--muted); }

/* ---------- Breadcrumb ---------- */
.breadcrumb { font-size: 0.88rem; color: var(--muted); margin: 26px 0 10px; }
.breadcrumb ol { list-style: none; display: flex; flex-wrap: wrap; gap: 6px; padding: 0; margin: 0; }
.breadcrumb li:not(:last-child)::after { content: "/"; margin-left: 6px; color: #b6c4bd; }

/* ---------- CTA band ---------- */
.cta-band { background: linear-gradient(135deg, var(--dark), #0e3d2e); color: #fff; border-radius: var(--radius); padding: 40px; text-align: center; }
.cta-band h2, .cta-band h3 { color: #fff; }

/* ---------- Footer ---------- */
.site-footer { background: var(--dark); color: #cfe0d8; margin-top: 70px; }
.site-footer a { color: #9fd8bf; }
.footer-grid { display: grid; grid-template-columns: 2fr 1fr 1fr 1fr; gap: 30px; padding: 46px 0 30px; }
.site-footer h4 { color: #fff; font-size: 0.95rem; margin-bottom: 12px; }
.site-footer ul { list-style: none; padding: 0; margin: 0; }
.site-footer li { margin-bottom: 7px; }
.site-footer a { color: #cfe0d8; text-decoration: none; }
.site-footer a:hover { color: #fff; text-decoration: underline; }
.footer-bottom { border-top: 1px solid rgba(255,255,255,0.12); padding: 18px 0 26px; font-size: 0.85rem; display: flex; justify-content: space-between; gap: 12px; flex-wrap: wrap; }

/* ---------- Misc ---------- */
.center { text-align: center; }
.mt-0 { margin-top: 0; }
.mb-0 { margin-bottom: 0; }
.muted { color: var(--muted); }
.stack > * + * { margin-top: 18px; }
.emoji-big { font-size: 3rem; }
.check-list { list-style: none; padding: 0; margin: 0; }
.check-list li { display: flex; gap: 10px; align-items: flex-start; margin-bottom: 8px; }
.check-list li::before { content: "✓"; color: var(--primary); font-weight: 800; }

/* ---------- Responsive ---------- */
@media (max-width: 900px) {
  .grid-4 { grid-template-columns: repeat(2, 1fr); }
  .grid-3 { grid-template-columns: repeat(2, 1fr); }
  .split { grid-template-columns: 1fr; gap: 24px; }
  .footer-grid { grid-template-columns: 1fr 1fr; }
  .stat-grid { grid-template-columns: repeat(2, 1fr); }
}
@media (max-width: 720px) {
  body { font-size: 16px; }
  .nav { position: absolute; top: 64px; left: 0; right: 0; background: #fff; border-bottom: 1px solid var(--border); display: none; }
  .nav.open { display: block; }
  .nav ul { flex-direction: column; padding: 10px 16px 16px; gap: 2px; }
  .nav-toggle { display: inline-block; }
  .calc-grid { grid-template-columns: 1fr; }
  .grid-2, .grid-3, .grid-4 { grid-template-columns: 1fr; }
  .section { padding: 40px 0; }
  .hero { padding: 40px 0 28px; }
  .cta-band { padding: 28px 20px; }
  .footer-grid { grid-template-columns: 1fr; }
  .macro-row { grid-template-columns: 110px 1fr 80px; }
}
@media (prefers-reduced-motion: reduce) {
  html { scroll-behavior: auto; }
  * { transition: none !important; animation: none !important; }
}

@media print {
  .site-header, .site-footer, .nav-toggle, .results-actions, .hero-cta,
  .cta-band, .skip-link, .goal-pills, .btn, form button {
    display: none !important;
  }
  body { background: #fff; font-size: 14px; }
  .calc-card, .card, .results, .target-hero, .stat { box-shadow: none; border-color: #ddd; break-inside: avoid; }
}