/* ===== Reset & Base ===== */
*, *::before, *::after { box-sizing: border-box; margin: 0; padding: 0; }

:root {
  --bg: #f8f7f4;
  --surface: #ffffff;
  --surface2: #f1efe8;
  --border: rgba(0,0,0,0.10);
  --border-strong: rgba(0,0,0,0.20);
  --text: #1a1a18;
  --text2: #6b6b67;
  --text3: #9a9a95;
  --accent: #1a1a18;
  --green: #3B6D11;
  --green-bg: #EAF3DE;
  --blue: #185FA5;
  --blue-bg: #E6F1FB;
  --amber: #854F0B;
  --amber-bg: #FAEEDA;
  --red: #A32D2D;
  --red-bg: #FCEBEB;
  --purple: #534AB7;
  --purple-bg: #EEEDFE;
  --teal: #0F6E56;
  --teal-bg: #E1F5EE;
  --radius: 10px;
  --radius-lg: 14px;
}

@media (prefers-color-scheme: dark) {
  :root {
    --bg: #18181a;
    --surface: #242426;
    --surface2: #2e2e31;
    --border: rgba(255,255,255,0.09);
    --border-strong: rgba(255,255,255,0.18);
    --text: #f0efea;
    --text2: #9a9a95;
    --text3: #555552;
    --accent: #f0efea;
    --green-bg: #1a2e0a;
    --blue-bg: #0c1e36;
    --amber-bg: #2a1a06;
    --red-bg: #2a0e0e;
    --purple-bg: #1a1840;
    --teal-bg: #062820;
  }
}

html { font-size: 16px; }
body {
  font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', system-ui, sans-serif;
  background: var(--bg);
  color: var(--text);
  line-height: 1.6;
  min-height: 100vh;
}

/* ===== Layout ===== */
.app { max-width: 900px; margin: 0 auto; padding: 0 16px 80px; }

/* ===== Header ===== */
.app-header { padding: 28px 0 18px; border-bottom: 0.5px solid var(--border); }
.header-inner { display: flex; justify-content: space-between; align-items: flex-end; flex-wrap: wrap; gap: 12px; }
.app-title { font-size: 26px; font-weight: 600; letter-spacing: -0.5px; }
.app-sub { font-size: 13px; color: var(--text2); margin-top: 2px; }
.header-meta { font-size: 13px; color: var(--text2); text-align: right; }
.header-meta strong { color: var(--text); }

/* ===== Nav ===== */
.nav {
  display: flex; gap: 2px; padding: 10px 0;
  border-bottom: 0.5px solid var(--border);
  margin-bottom: 24px; flex-wrap: wrap;
}
.nav-btn {
  padding: 7px 14px; border-radius: var(--radius); border: none;
  background: transparent; color: var(--text2); font-size: 13px;
  cursor: pointer; transition: all 0.15s; font-family: inherit;
}
.nav-btn:hover { background: var(--surface2); color: var(--text); }
.nav-btn.active { background: var(--accent); color: var(--bg); }

/* ===== Sections ===== */
.section { display: none; }
.section.active { display: block; }
.section-header { display: flex; justify-content: space-between; align-items: center; margin-bottom: 16px; }
.section-header h2 { font-size: 18px; font-weight: 500; }

/* ===== Cards ===== */
.card {
  background: var(--surface); border: 0.5px solid var(--border);
  border-radius: var(--radius-lg); padding: 18px 20px; margin-bottom: 14px;
}
.card-title {
  font-size: 11px; font-weight: 500; color: var(--text2);
  text-transform: uppercase; letter-spacing: 0.06em; margin-bottom: 14px;
}

/* ===== Metrics ===== */
.metric-grid {
  display: grid; grid-template-columns: repeat(auto-fit, minmax(130px, 1fr));
  gap: 10px; margin-bottom: 14px;
}
.metric { background: var(--surface2); border-radius: var(--radius); padding: 14px 16px; }
.metric-label { font-size: 11px; color: var(--text2); text-transform: uppercase; letter-spacing: 0.05em; margin-bottom: 4px; }
.metric-value { font-size: 26px; font-weight: 600; color: var(--text); letter-spacing: -0.5px; line-height: 1.1; }
.metric-sub { font-size: 12px; color: var(--text3); margin-top: 3px; }

/* ===== Progress Bar ===== */
.prog-labels { display: flex; justify-content: space-between; font-size: 12px; color: var(--text2); margin-bottom: 6px; }
.progress-bar-wrap { background: var(--surface2); border-radius: 99px; height: 8px; overflow: hidden; }
.progress-bar-fill { height: 100%; border-radius: 99px; background: var(--accent); transition: width 0.5s ease; }
.prog-sub { font-size: 12px; color: var(--text3); margin-top: 6px; }

/* ===== Charts ===== */
.chart-wrap { position: relative; width: 100%; height: 200px; }
.chart-legend { display: flex; align-items: center; flex-wrap: wrap; gap: 4px; font-size: 12px; color: var(--text2); margin-bottom: 10px; }
.legend-dot { display: inline-block; width: 10px; height: 10px; border-radius: 2px; }
.legend-dash { display: inline-block; width: 18px; height: 2px; border-radius: 1px; vertical-align: middle; }

/* ===== Forms ===== */
.form-card { margin-bottom: 14px; }
.form-row {
  display: grid; grid-template-columns: repeat(auto-fill, minmax(150px, 1fr));
  gap: 12px; margin-bottom: 12px;
}
.form-group { display: flex; flex-direction: column; gap: 5px; }
.form-group.full-width { grid-column: 1 / -1; }
.form-group label { font-size: 12px; color: var(--text2); font-weight: 500; }
.form-group input,
.form-group select,
.form-group textarea {
  background: var(--surface2); border: 0.5px solid var(--border);
  border-radius: var(--radius); padding: 9px 12px;
  font-size: 14px; color: var(--text); font-family: inherit; width: 100%;
  transition: border-color 0.15s;
}
.form-group input:focus,
.form-group select:focus,
.form-group textarea:focus { outline: none; border-color: var(--border-strong); }
.form-group textarea { resize: vertical; min-height: 72px; }
.form-actions { display: flex; gap: 8px; margin-top: 4px; }

/* ===== Buttons ===== */
.btn {
  padding: 9px 18px; border-radius: var(--radius); border: 0.5px solid var(--border-strong);
  background: var(--accent); color: var(--bg); font-size: 13px; font-weight: 500;
  cursor: pointer; transition: opacity 0.15s; font-family: inherit;
}
.btn:hover { opacity: 0.8; }
.btn:active { transform: scale(0.98); }
.btn-secondary { background: transparent; color: var(--text); border-color: var(--border); }
.btn-secondary:hover { background: var(--surface2); }

.icon-btn {
  background: var(--surface2); border: 0.5px solid var(--border);
  border-radius: var(--radius); padding: 6px 14px; font-size: 16px;
  cursor: pointer; color: var(--text2); transition: all 0.15s; font-family: inherit;
}
.icon-btn:hover { background: var(--surface); color: var(--text); }

/* ===== Tables ===== */
.table-scroll { overflow-x: auto; }
.log-table { width: 100%; border-collapse: collapse; font-size: 13px; }
.log-table th {
  text-align: left; padding: 8px 12px;
  font-weight: 500; font-size: 11px; color: var(--text2);
  text-transform: uppercase; letter-spacing: 0.05em;
  border-bottom: 0.5px solid var(--border); white-space: nowrap;
}
.log-table td { padding: 10px 12px; border-bottom: 0.5px solid var(--border); color: var(--text); }
.log-table tr:last-child td { border-bottom: none; }
.log-table tbody tr:hover td { background: var(--surface2); }

/* ===== Badges ===== */
.badge {
  display: inline-block; padding: 3px 9px;
  border-radius: 99px; font-size: 11px; font-weight: 500;
}
.badge-green { background: var(--green-bg); color: var(--green); }
.badge-blue { background: var(--blue-bg); color: var(--blue); }
.badge-amber { background: var(--amber-bg); color: var(--amber); }
.badge-purple { background: var(--purple-bg); color: var(--purple); }
.badge-teal { background: var(--teal-bg); color: var(--teal); }
.badge-gray { background: var(--surface2); color: var(--text2); }

/* ===== Meal Grid ===== */
.meal-grid {
  display: grid; grid-template-columns: repeat(auto-fill, minmax(240px, 1fr)); gap: 12px;
}
.meal-card {
  background: var(--surface); border: 0.5px solid var(--border);
  border-radius: var(--radius-lg); padding: 16px 18px; transition: border-color 0.15s;
}
.meal-card:hover { border-color: var(--border-strong); }
.meal-card-header { display: flex; justify-content: space-between; align-items: flex-start; gap: 8px; margin-bottom: 10px; }
.meal-name { font-size: 15px; font-weight: 500; color: var(--text); line-height: 1.3; }
.meal-macros { display: flex; gap: 6px; flex-wrap: wrap; margin-bottom: 8px; }
.macro-tag { background: var(--surface2); padding: 2px 7px; border-radius: 4px; font-size: 11px; color: var(--text2); }
.macro-tag.protein { background: var(--green-bg); color: var(--green); }
.meal-notes { font-size: 11px; color: var(--text3); line-height: 1.4; }
.meal-ingredients { margin-top: 10px; padding-top: 10px; border-top: 0.5px solid var(--border); }
.meal-ingredient-item { font-size: 12px; color: var(--text2); padding: 2px 0; display: flex; justify-content: space-between; }

/* ===== Food Database ===== */
.food-search-bar { margin-bottom: 12px; }
.food-search-bar input {
  width: 100%; background: var(--surface); border: 0.5px solid var(--border);
  border-radius: var(--radius); padding: 10px 14px; font-size: 14px;
  color: var(--text); font-family: inherit;
}
.food-search-bar input:focus { outline: none; border-color: var(--border-strong); }

.food-item {
  background: var(--surface); border: 0.5px solid var(--border);
  border-radius: var(--radius-lg); padding: 14px 18px; margin-bottom: 8px;
  display: flex; justify-content: space-between; align-items: center; gap: 12px;
  transition: border-color 0.15s;
}
.food-item:hover { border-color: var(--border-strong); }
.food-item-left { flex: 1; min-width: 0; }
.food-item-name { font-size: 14px; font-weight: 500; color: var(--text); margin-bottom: 4px; }
.food-item-serving { font-size: 12px; color: var(--text3); margin-bottom: 6px; }
.food-item-macros { display: flex; gap: 6px; flex-wrap: wrap; }

/* ===== Ingredient builder ===== */
.add-ingredient-row {
  display: flex; gap: 8px; align-items: center; margin-top: 10px; flex-wrap: wrap;
}
.add-ingredient-row select,
.add-ingredient-row input {
  background: var(--surface2); border: 0.5px solid var(--border);
  border-radius: var(--radius); padding: 8px 10px;
  font-size: 13px; color: var(--text); font-family: inherit;
}
.ingredient-list-item {
  display: flex; justify-content: space-between; align-items: center;
  padding: 8px 12px; background: var(--surface2); border-radius: var(--radius);
  margin-bottom: 6px; font-size: 13px;
}
.ingredient-list-item-macros { font-size: 11px; color: var(--text3); margin-top: 2px; }

/* ===== Macro Preview ===== */
.macro-preview {
  background: var(--surface2); border-radius: var(--radius);
  padding: 12px 14px;
}
.preview-title { font-size: 11px; font-weight: 500; color: var(--text2); text-transform: uppercase; letter-spacing: 0.05em; margin-bottom: 8px; }
.preview-macros { display: flex; gap: 10px; flex-wrap: wrap; }
.preview-macro { display: flex; flex-direction: column; }
.preview-macro-value { font-size: 18px; font-weight: 600; color: var(--text); line-height: 1.1; }
.preview-macro-label { font-size: 11px; color: var(--text3); }

/* ===== Date Nav ===== */
.date-nav {
  display: flex; align-items: center; gap: 8px; margin-bottom: 14px;
}
.date-display { font-size: 15px; font-weight: 500; color: var(--text); min-width: 140px; text-align: center; }

/* ===== Food Log ===== */
.meal-type-block { margin-bottom: 14px; }
.meal-type-header {
  display: flex; align-items: center; justify-content: space-between;
  font-size: 12px; font-weight: 500; color: var(--text2);
  text-transform: uppercase; letter-spacing: 0.05em;
  padding: 0 0 6px; border-bottom: 0.5px solid var(--border); margin-bottom: 8px;
}
.food-log-item {
  display: flex; justify-content: space-between; align-items: center;
  padding: 10px 14px; background: var(--surface); border: 0.5px solid var(--border);
  border-radius: var(--radius); margin-bottom: 6px; gap: 12px;
}
.food-log-item-left { flex: 1; min-width: 0; }
.food-log-item-name { font-size: 14px; font-weight: 500; color: var(--text); }
.food-log-item-sub { font-size: 12px; color: var(--text3); margin-top: 2px; }
.food-log-item-cals { font-size: 16px; font-weight: 600; color: var(--text); white-space: nowrap; }

.daily-macro-row { display: flex; gap: 20px; flex-wrap: wrap; }
.daily-macro { display: flex; flex-direction: column; }
.daily-macro-value { font-size: 22px; font-weight: 600; color: var(--text); line-height: 1.1; }
.daily-macro-label { font-size: 11px; color: var(--text3); }

/* ===== Delete Button ===== */
.delete-btn {
  background: none; border: none; color: var(--text3);
  cursor: pointer; font-size: 18px; line-height: 1;
  padding: 0 2px; flex-shrink: 0; transition: color 0.15s;
}
.delete-btn:hover { color: var(--red); }

/* ===== Empty State ===== */
.empty-state { text-align: center; padding: 36px 16px; color: var(--text3); font-size: 14px; }

/* ===== Category Tabs ===== */
.category-tabs {
  display: flex; flex-wrap: wrap; gap: 6px; margin-bottom: 14px;
}
.category-tab {
  padding: 5px 12px; border-radius: 99px; font-size: 12px; font-weight: 500;
  border: 0.5px solid var(--border); background: var(--surface);
  color: var(--text2); cursor: pointer; transition: all 0.15s; font-family: inherit;
}
.category-tab:hover { border-color: var(--border-strong); color: var(--text); }
.category-tab.active { background: var(--accent); color: var(--bg); border-color: var(--accent); }

/* ===== Food category header ===== */
.food-category-group { margin-bottom: 20px; }
.food-category-heading {
  font-size: 11px; font-weight: 500; color: var(--text2);
  text-transform: uppercase; letter-spacing: 0.06em;
  padding-bottom: 8px; margin-bottom: 8px;
  border-bottom: 0.5px solid var(--border);
}

/* ===== Searchable Dropdown ===== */
.search-dropdown {
  display: none;
  position: absolute;
  top: 100%;
  left: 0; right: 0;
  background: var(--surface);
  border: 0.5px solid var(--border-strong);
  border-radius: var(--radius);
  z-index: 100;
  max-height: 220px;
  overflow-y: auto;
  box-shadow: 0 4px 16px rgba(0,0,0,0.10);
  margin-top: 2px;
}
.search-dropdown.open { display: block; }
.dropdown-item {
  padding: 10px 14px;
  cursor: pointer;
  font-size: 13px;
  color: var(--text);
  border-bottom: 0.5px solid var(--border);
  line-height: 1.3;
}
.dropdown-item:last-child { border-bottom: none; }
.dropdown-item:hover, .dropdown-item.active { background: var(--surface2); }
.dropdown-item-sub { font-size: 11px; color: var(--text3); margin-top: 2px; }
.dropdown-empty { padding: 12px 14px; font-size: 13px; color: var(--text3); }
/* ===== Goals / Phase System ===== */
.phase-header {
  display: flex; align-items: flex-start; justify-content: space-between;
  flex-wrap: wrap; gap: 12px; margin-bottom: 16px;
}
.phase-title { font-size: 18px; font-weight: 600; color: var(--text); }
.phase-dates { font-size: 12px; color: var(--text3); margin-top: 3px; }
.phase-badge {
  padding: 4px 14px; border-radius: 99px; font-size: 12px; font-weight: 600; white-space: nowrap;
}
.phase-badge.active   { background: var(--green-bg); color: var(--green); }
.phase-badge.upcoming { background: var(--surface2);  color: var(--text2); }
.phase-badge.complete { background: var(--blue-bg);   color: var(--blue);  }
.phase-card {
  background: var(--surface); border: 0.5px solid var(--border);
  border-radius: var(--radius-lg); padding: 18px 20px; margin-bottom: 12px;
}
.phase-card.is-active   { border-color: var(--green); border-width: 1.5px; }
.phase-card.is-complete { opacity: 0.75; }
.phase-progress-wrap { background: var(--surface2); border-radius: 99px; height: 6px; margin: 10px 0 6px; overflow: hidden; }
.phase-progress-fill { height: 100%; border-radius: 99px; transition: width 0.5s ease; }
.phase-progress-fill.green { background: var(--green); }
.phase-progress-fill.blue  { background: var(--blue);  }
.phase-progress-fill.amber { background: #EF9F27;       }
.phase-meta { font-size: 12px; color: var(--text3); display: flex; justify-content: space-between; }
.targets-grid {
  display: grid; grid-template-columns: repeat(auto-fit, minmax(110px, 1fr)); gap: 8px;
}
.target-cell { background: var(--surface2); border-radius: var(--radius); padding: 10px 12px; }
.target-label { font-size: 10px; color: var(--text3); text-transform: uppercase; letter-spacing: 0.05em; margin-bottom: 4px; }
.target-range { font-size: 14px; font-weight: 600; color: var(--text); line-height: 1.1; }
.target-unit  { font-size: 11px; color: var(--text3); }
.target-actual { font-size: 11px; margin-top: 4px; padding-top: 4px; border-top: 0.5px solid var(--border); }
.target-actual.on-track  { color: var(--green); }
.target-actual.off-track { color: var(--red);   }
.target-actual.no-data   { color: var(--text3); }
.week-summary-grid {
  display: grid; grid-template-columns: repeat(auto-fit, minmax(130px, 1fr)); gap: 8px;
}
.week-cell { background: var(--surface2); border-radius: var(--radius); padding: 10px 12px; }
.week-cell-label { font-size: 10px; color: var(--text3); text-transform: uppercase; letter-spacing: 0.05em; margin-bottom: 4px; }
.week-cell-value { font-size: 18px; font-weight: 600; color: var(--text); }
.week-cell-sub   { font-size: 11px; color: var(--text3); margin-top: 1px; }
.milestone-list  { display: flex; flex-direction: column; gap: 8px; }
.milestone-item  {
  display: flex; align-items: center; gap: 12px; padding: 10px 14px;
  border-radius: var(--radius); border: 0.5px solid var(--border);
  background: var(--surface); font-size: 13px;
}
.milestone-icon { width: 28px; height: 28px; border-radius: 50%; display: flex; align-items: center; justify-content: center; font-size: 14px; flex-shrink: 0; }
.milestone-icon.hit      { background: var(--green-bg); }
.milestone-icon.upcoming { background: var(--surface2); }
.milestone-text { flex: 1; color: var(--text); }
.milestone-sub  { font-size: 11px; color: var(--text3); margin-top: 1px; }
.milestone-date { font-size: 11px; color: var(--text3); white-space: nowrap; }
.workout-plan-grid { display: grid; grid-template-columns: 1fr 1fr; gap: 10px; }
.workout-day-card { background: var(--surface2); border-radius: var(--radius); padding: 12px 14px; }
.workout-day-title { font-size: 12px; font-weight: 600; color: var(--text); margin-bottom: 6px; }
.workout-day-list  { font-size: 12px; color: var(--text2); line-height: 1.8; }
.alert-banner {
  background: var(--amber-bg); border: 0.5px solid #EF9F27;
  border-radius: var(--radius); padding: 12px 16px; margin-bottom: 14px;
  font-size: 13px; color: var(--amber); display: flex; align-items: center; gap: 10px;
}
.success-banner {
  background: var(--green-bg); border: 0.5px solid var(--green);
  border-radius: var(--radius); padding: 12px 16px; margin-bottom: 14px;
  font-size: 13px; color: var(--green); display: flex; align-items: center; gap: 10px;
}
.checkin-prompt {
  background: var(--blue-bg); border: 0.5px solid var(--blue);
  border-radius: var(--radius); padding: 12px 16px; margin-bottom: 14px;
  font-size: 13px; color: var(--blue);
}
.checkin-title { font-weight: 600; margin-bottom: 4px; }
.day-tracker-row {
  display: flex; gap: 4px; flex-wrap: wrap; margin-top: 10px;
}
.day-dot {
  width: 28px; height: 28px; border-radius: 50%; font-size: 10px; font-weight: 600;
  display: flex; align-items: center; justify-content: center;
  border: 0.5px solid var(--border);
}
.day-dot.logged   { background: var(--green);    color: #fff; border-color: var(--green); }
.day-dot.today    { background: var(--surface);  color: var(--text); border-color: var(--text); border-width: 1.5px; }
.day-dot.future   { background: var(--surface2); color: var(--text3); }
.day-dot.missed   { background: var(--red-bg);   color: var(--red); border-color: var(--red); }

@media (max-width: 600px) {
  .workout-plan-grid { grid-template-columns: 1fr; }
  .app { padding: 0 12px 80px; }
  .app-title { font-size: 22px; }
  .metric-value { font-size: 22px; }
  .form-row { grid-template-columns: 1fr 1fr; }
  .nav-btn { padding: 6px 10px; font-size: 12px; }
  .meal-grid { grid-template-columns: 1fr; }
}