:root{
  --bg:#f1f3f6;--card:#ffffff;--card2:#f7f8fa;
  --text:#15181f;--muted:#6b7280;--dim:#9aa1ad;--line:#e9ebef;
  --blue:#0a84ff;--green:#30c85e;--orange:#ff9f0a;--pink:#ff375f;--purple:#6b5cff;--red:#ff453a;
  --shadow:0 1px 2px rgba(20,23,28,.05),0 6px 20px rgba(20,23,28,.05);
  --shadow-s:0 1px 2px rgba(20,23,28,.06);
  --r:18px;
}
*{box-sizing:border-box;margin:0;padding:0;-webkit-tap-highlight-color:transparent}
html,body{background:var(--bg);color:var(--text);
  font-family:-apple-system,BlinkMacSystemFont,"Segoe UI","PingFang TC","Microsoft JhengHei",system-ui,sans-serif;
  -webkit-font-smoothing:antialiased;text-rendering:optimizeLegibility}
body{min-height:100vh;padding-bottom:calc(80px + env(safe-area-inset-bottom));overflow-x:hidden}
.wrap{max-width:540px;margin:0 auto;padding:0 16px;position:relative}
.hide{display:none!important}

/* header */
.appbar{position:sticky;top:0;z-index:30;background:rgba(241,243,246,.82);backdrop-filter:blur(16px);-webkit-backdrop-filter:blur(16px);
  padding:calc(env(safe-area-inset-top) + 12px) 16px 10px;border-bottom:1px solid transparent;transition:border-color .2s}
.appbar.s{border-color:var(--line)}
.appbar .in{max-width:540px;margin:0 auto;display:flex;align-items:baseline;justify-content:space-between}
.appbar h1{font-size:26px;font-weight:800;letter-spacing:-.5px}
.appbar .date{font-size:13px;color:var(--muted);font-weight:600}

/* sections */
section{display:none;animation:fade .3s ease}
section.active{display:block}
@keyframes fade{from{opacity:0;transform:translateY(6px)}to{opacity:1;transform:none}}

/* card */
.card{background:var(--card);border-radius:var(--r);padding:18px;margin:14px 0;box-shadow:var(--shadow)}
.card.tight{padding:14px}
.card-h{display:flex;align-items:center;justify-content:space-between;margin-bottom:14px}
.card-h .t{font-size:13px;font-weight:700;color:var(--muted);letter-spacing:.2px}
.card-h .a{font-size:13px;font-weight:700;color:var(--blue)}
.sub{font-size:12px;color:var(--dim);font-weight:600}

/* big weight */
.bignum{font-size:54px;font-weight:800;line-height:1;letter-spacing:-1.5px;font-variant-numeric:tabular-nums}
.bignum small{font-size:20px;color:var(--muted);font-weight:700;letter-spacing:0}
.delta{font-size:14px;font-weight:700}
.delta.dn{color:var(--green)} .delta.up{color:var(--orange)}
.bar{height:10px;border-radius:6px;background:var(--card2);overflow:hidden;margin-top:14px}
.bar>i{display:block;height:100%;border-radius:6px;background:var(--blue);transition:width .7s cubic-bezier(.2,.8,.2,1)}
.bar-lbl{display:flex;justify-content:space-between;font-size:12px;color:var(--muted);margin-top:8px;font-weight:600}

/* change row */
.chg{display:grid;grid-template-columns:repeat(3,1fr);gap:10px}
.chg .c{background:var(--card2);border-radius:14px;padding:13px 8px;text-align:center}
.chg .c .v{font-size:19px;font-weight:800;font-variant-numeric:tabular-nums}
.chg .c .l{font-size:11px;color:var(--muted);margin-top:3px;font-weight:600}
.pos{color:var(--green)} .neg{color:var(--orange)} .flat{color:var(--dim)}

/* rings */
.ring{position:relative;flex:0 0 auto}
.ring .mid{position:absolute;inset:0;display:flex;flex-direction:column;align-items:center;justify-content:center}
.ring .mid .n{font-size:20px;font-weight:800;font-variant-numeric:tabular-nums;line-height:1}
.ring .mid .u{font-size:10px;color:var(--muted);font-weight:600;margin-top:2px}
.macros{display:flex;flex-direction:column;gap:11px;flex:1}
.macro .mh{display:flex;justify-content:space-between;font-size:13px;font-weight:700;margin-bottom:5px}
.macro .mh span{color:var(--muted);font-weight:600;font-variant-numeric:tabular-nums}
.mbar{height:8px;border-radius:5px;background:var(--card2);overflow:hidden}
.mbar>i{display:block;height:100%;border-radius:5px;transition:width .6s ease}

/* tasks */
.task{display:flex;align-items:center;gap:13px;padding:13px 2px;border-bottom:1px solid var(--line);cursor:pointer}
.task:last-child{border:none}
.task .box{width:26px;height:26px;border-radius:50%;border:2px solid var(--line);flex:0 0 auto;display:grid;place-items:center;font-size:14px;color:#fff;transition:.18s}
.task.on .box{background:var(--green);border-color:var(--green)}
.task .tx{font-size:15px;font-weight:600;flex:1}
.task.on .tx{color:var(--dim);text-decoration:line-through}
.task .em{font-size:17px}

/* banner */
.banner{display:flex;align-items:center;gap:14px;cursor:pointer;border-radius:var(--r);padding:16px;color:#fff;
  background:linear-gradient(120deg,#0a84ff,#5e5ce6);box-shadow:0 8px 22px rgba(10,132,255,.28)}
.banner .ic{font-size:28px}
.banner .tt{font-size:11px;font-weight:700;letter-spacing:1px;opacity:.85;text-transform:uppercase}
.banner .nn{font-size:19px;font-weight:800;margin-top:1px}
.banner .go{margin-left:auto;font-size:22px;opacity:.85}

/* buttons */
.btn{width:100%;border:none;border-radius:13px;padding:14px;font-size:15px;font-weight:700;cursor:pointer;
  color:#fff;background:var(--blue);transition:transform .1s,filter .15s}
.btn:active{transform:scale(.985)}
.btn.green{background:var(--green)} .btn.gray{background:var(--card2);color:var(--text)}
.btn.ghost{background:transparent;color:var(--blue);border:1.5px solid var(--line)}
.btn.danger{background:transparent;color:var(--red);border:1.5px solid var(--line)}
.btn.sm{padding:10px 14px;font-size:13px;width:auto}
.row{display:flex;gap:10px;align-items:center}

/* segmented */
.seg{display:inline-flex;background:var(--card2);border-radius:11px;padding:3px;gap:2px}
.seg button{border:none;background:none;color:var(--muted);font-size:13px;font-weight:700;padding:7px 14px;border-radius:8px;white-space:nowrap}
.seg button.on{background:var(--card);color:var(--text);box-shadow:var(--shadow-s)}
.segx{display:flex;gap:8px;overflow-x:auto;padding:2px 0 8px;scrollbar-width:none}
.segx::-webkit-scrollbar{display:none}
.segx button{flex:0 0 auto;background:var(--card);border:1px solid var(--line);color:var(--muted);padding:9px 15px;border-radius:11px;font-size:13px;font-weight:700;white-space:nowrap;box-shadow:var(--shadow-s)}
.segx button.on{background:var(--text);color:#fff;border-color:var(--text)}

/* inputs */
.inp{display:flex;align-items:center;background:var(--card2);border:1px solid transparent;border-radius:11px;padding:0 12px}
.inp:focus-within{border-color:var(--blue);background:var(--card)}
.inp input{background:none;border:none;color:var(--text);font-size:16px;font-weight:600;width:100%;padding:12px 0;outline:none;font-variant-numeric:tabular-nums}
.inp span{font-size:12px;color:var(--dim);font-weight:600}
.field{display:flex;align-items:center;gap:10px;margin:10px 0}
.field label{font-size:14px;color:var(--muted);font-weight:600;width:90px;flex:0 0 auto}

/* exercise */
.ex{background:var(--card);border-radius:15px;padding:15px;margin:11px 0;box-shadow:var(--shadow-s)}
.ex .top{display:flex;align-items:flex-start;gap:8px}
.ex .nm{font-size:16px;font-weight:800}
.ex .mg{font-size:11px;font-weight:700;color:var(--blue);background:rgba(10,132,255,.1);padding:3px 9px;border-radius:7px;margin-left:auto;white-space:nowrap}
.ex .tg{font-size:12px;color:var(--muted);margin-top:3px;font-weight:600}
.ex .last{font-size:12.5px;color:var(--green);margin-top:7px;font-weight:700;min-height:15px}
.ex .prog{font-size:12px;color:var(--blue);font-weight:700;margin-top:6px;cursor:pointer;display:inline-flex;align-items:center;gap:4px}
.sets{display:flex;flex-direction:column;gap:8px;margin-top:11px}
.setrow{display:flex;align-items:center;gap:8px}
.setrow .si{min-width:40px;height:30px;padding:0 6px;border-radius:8px;background:var(--card2);display:grid;place-items:center;font-size:12px;font-weight:800;color:var(--muted);flex:0 0 auto}
.ex .how{font-size:13px;line-height:1.6;color:#3f4754;background:#eef4ff;border-radius:10px;padding:9px 11px;margin-top:8px}
.ex .wt{font-size:13px;line-height:1.5;color:#7a5b00;background:#fff7e0;border:1px solid #ffe7a3;border-radius:10px;padding:8px 11px;margin-top:7px}
.ex .wt b{color:#915f00}
.setlabel{font-size:12px;color:var(--dim);font-weight:600;margin-top:11px}
.howto{font-size:13.5px;line-height:1.5;color:var(--muted);padding:8px 2px 2px}
.howto ol{margin:0;padding-left:20px}
.howto li{margin-bottom:9px}
.howto b{color:var(--text)}
#todayWo{background:linear-gradient(120deg,#eef4ff,#fff);border:1px solid #dce8ff}

/* food meal */
.meal{margin:12px 0}
.meal .mh{display:flex;align-items:center;justify-content:space-between;margin-bottom:6px}
.meal .mh .nm{font-size:14px;font-weight:800}
.meal .mh .kc{font-size:12px;color:var(--muted);font-weight:600}
.fitem{display:flex;align-items:center;gap:10px;padding:10px 0;border-bottom:1px solid var(--line)}
.fitem:last-child{border:none}
.fitem .fn{flex:1;font-size:14px;font-weight:600}
.fitem .fm{font-size:11px;color:var(--dim);font-weight:600;margin-top:2px}
.fitem .fk{font-size:14px;font-weight:800;font-variant-numeric:tabular-nums}
.fitem .del{color:var(--dim);font-size:18px;padding:4px;cursor:pointer}
.addf{display:flex;align-items:center;justify-content:center;gap:6px;width:100%;border:1.5px dashed var(--line);background:none;color:var(--blue);
  border-radius:11px;padding:11px;font-size:14px;font-weight:700;cursor:pointer;margin-top:4px}

/* list rows */
.kv{display:flex;justify-content:space-between;padding:10px 2px;border-bottom:1px solid var(--line);font-size:14px}
.kv:last-child{border:none}.kv span{color:var(--muted);font-weight:600}.kv b{font-weight:800;font-variant-numeric:tabular-nums}
.foodrow{display:flex;justify-content:space-between;padding:9px 2px;border-bottom:1px solid var(--line);font-size:14px}
.foodrow:last-child{border:none}.foodrow span{color:var(--muted)}

/* metric grid (body) */
.mgrid{display:grid;grid-template-columns:repeat(2,1fr);gap:12px}
.mcard{background:var(--card);border-radius:15px;padding:14px;box-shadow:var(--shadow-s)}
.mcard .ml{font-size:12px;color:var(--muted);font-weight:700}
.mcard .mv{font-size:24px;font-weight:800;margin-top:3px;font-variant-numeric:tabular-nums}
.mcard .mv small{font-size:13px;color:var(--muted);font-weight:600}
.mcard .md{font-size:12px;font-weight:700;margin-top:2px}
.spark{margin-top:8px;display:block}

/* photos */
.pgrid{display:grid;grid-template-columns:repeat(3,1fr);gap:8px;margin-top:6px}
.pcell{position:relative;aspect-ratio:3/4;border-radius:12px;overflow:hidden;background:var(--card2);cursor:pointer;border:2px solid transparent}
.pcell.sel{border-color:var(--blue)}
.pcell img{width:100%;height:100%;object-fit:cover;display:block}
.pcell .pd{position:absolute;left:0;right:0;bottom:0;font-size:10px;font-weight:700;color:#fff;background:linear-gradient(transparent,rgba(0,0,0,.6));padding:8px 6px 4px;text-align:center}
.pcell .px{position:absolute;top:4px;right:4px;background:rgba(0,0,0,.5);color:#fff;border-radius:50%;width:22px;height:22px;display:grid;place-items:center;font-size:13px}
.cmp{display:grid;grid-template-columns:1fr 1fr;gap:8px}
.cmp figure{margin:0}.cmp img{width:100%;border-radius:12px;display:block}
.cmp figcaption{font-size:11px;color:var(--muted);text-align:center;margin-top:4px;font-weight:600}

/* calendar heatmap */
.heat{display:grid;grid-template-columns:repeat(7,1fr);gap:5px}
.heat .d{aspect-ratio:1;border-radius:6px;background:var(--card2);display:grid;place-items:center;font-size:10px;color:var(--dim);font-weight:700}
.heat .d.l1{background:rgba(48,200,94,.3)}.heat .d.l2{background:rgba(48,200,94,.6)}.heat .d.l3{background:var(--green);color:#fff}
.heat .d.tr{box-shadow:inset 0 0 0 2px var(--blue)}
.heatlbl{display:grid;grid-template-columns:repeat(7,1fr);gap:5px;margin-bottom:6px}
.heatlbl span{text-align:center;font-size:10px;color:var(--dim);font-weight:700}

/* accordion / guide */
.acc{border-bottom:1px solid var(--line)}
.acc summary{padding:14px 2px;font-size:15px;font-weight:700;cursor:pointer;list-style:none;display:flex;align-items:center;gap:10px}
.acc summary::-webkit-details-marker{display:none}
.acc summary:after{content:"›";margin-left:auto;color:var(--dim);font-weight:700;transition:transform .2s}
.acc[open] summary:after{transform:rotate(90deg)}
.acc .body{padding:0 2px 14px;font-size:13.5px;line-height:1.75;color:var(--muted)}
.acc .body b{color:var(--text)}
.note{font-size:12px;color:var(--dim);line-height:1.6;margin-top:9px}
.warn{background:#fff7ed;border:1px solid #fed7aa;border-radius:12px;padding:12px;font-size:13px;line-height:1.6;color:#9a3412;margin-top:10px}
.tag{display:inline-block;font-size:12px;font-weight:700;padding:4px 10px;border-radius:8px;margin:3px 4px 0 0}
.tag.w{background:#e7f9ee;color:#157f3c}.tag.b{background:#ffeef0;color:#c01f33}

table.mt{width:100%;border-collapse:collapse;font-size:13px}
table.mt th,table.mt td{text-align:left;padding:9px 6px;border-bottom:1px solid var(--line)}
table.mt th{color:var(--muted);font-size:11px;font-weight:700}
.empty{text-align:center;color:var(--dim);font-size:13px;padding:22px 0}
.chart{width:100%;height:auto}

/* nav */
nav{position:fixed;bottom:0;left:0;right:0;z-index:40;background:rgba(255,255,255,.88);backdrop-filter:blur(18px);-webkit-backdrop-filter:blur(18px);
  border-top:1px solid var(--line);padding:7px 0 calc(7px + env(safe-area-inset-bottom))}
.nav-in{max-width:540px;margin:0 auto;display:grid;grid-template-columns:repeat(5,1fr)}
.nav-in button{background:none;border:none;color:var(--dim);display:flex;flex-direction:column;align-items:center;gap:3px;padding:4px;font-size:10px;font-weight:700}
.nav-in button .i{font-size:22px;transition:transform .15s}
.nav-in button.on{color:var(--blue)}
.nav-in button.on .i{transform:translateY(-1px) scale(1.06)}

/* toast */
.toast{position:fixed;left:50%;bottom:96px;transform:translateX(-50%) translateY(16px);z-index:90;
  background:var(--text);color:#fff;font-weight:700;font-size:14px;padding:12px 20px;border-radius:13px;opacity:0;transition:.28s;box-shadow:var(--shadow);pointer-events:none}
.toast.show{opacity:1;transform:translateX(-50%) translateY(0)}

/* modal / sheet */
.sheet{position:fixed;inset:0;z-index:100;display:none;align-items:flex-end;justify-content:center}
.sheet.show{display:flex}
.sheet .ov{position:absolute;inset:0;background:rgba(20,23,28,.4);animation:fade .25s}
.sheet .panel{position:relative;width:100%;max-width:540px;max-height:88vh;overflow-y:auto;background:var(--bg);
  border-radius:22px 22px 0 0;padding:8px 16px calc(20px + env(safe-area-inset-bottom));animation:up .3s cubic-bezier(.2,.8,.2,1)}
@keyframes up{from{transform:translateY(100%)}to{transform:none}}
.sheet .grab{width:38px;height:5px;border-radius:3px;background:var(--line);margin:8px auto 14px}
.sheet h3{font-size:20px;font-weight:800;margin-bottom:4px}
.flist{margin-top:8px}
.fpick{display:flex;align-items:center;gap:10px;padding:12px 4px;border-bottom:1px solid var(--line);cursor:pointer}
.fpick:active{background:var(--card2)}
.fpick .fn{flex:1;font-size:15px;font-weight:600}
.fpick .fm{font-size:11px;color:var(--dim);font-weight:600;margin-top:2px}
.fpick .fk{font-size:13px;font-weight:800;color:var(--muted)}
.fpick .plus{color:var(--blue);font-size:22px;font-weight:700}

/* login */
.gate{position:fixed;inset:0;z-index:200;display:none;align-items:center;justify-content:center;padding:24px;background:var(--bg)}
.gate.show{display:flex}
.gate .panel{width:100%;max-width:340px;text-align:center}
.gate .lg{width:64px;height:64px;border-radius:18px;margin:0 auto 16px;display:grid;place-items:center;font-size:32px;
  background:linear-gradient(120deg,#0a84ff,#5e5ce6);box-shadow:0 10px 26px rgba(10,132,255,.35)}
.gate h2{font-size:22px;font-weight:800}
.gate p{font-size:13px;color:var(--muted);margin:4px 0 22px;font-weight:600}
.gate input{width:100%;background:var(--card);border:1px solid var(--line);color:var(--text);border-radius:13px;padding:15px;font-size:17px;font-weight:600;text-align:center;outline:none;box-shadow:var(--shadow-s)}
.gate input:focus{border-color:var(--blue)}
.gate .err{color:var(--red);font-size:13px;font-weight:700;min-height:18px;margin-top:10px}

/* ===== dark mode ===== */
[data-theme="dark"]{
  --bg:#0e1014;--card:#191c22;--card2:#23262e;
  --text:#e9ebf1;--muted:#9aa3b2;--dim:#6b7480;--line:#2b2f39;
  --shadow:0 1px 2px rgba(0,0,0,.45),0 6px 20px rgba(0,0,0,.4);
  --shadow-s:0 1px 2px rgba(0,0,0,.4);
}
[data-theme="dark"] body{background:var(--bg)}
[data-theme="dark"] .appbar{background:rgba(14,16,20,.82)}
[data-theme="dark"] nav{background:rgba(14,16,20,.9)}
[data-theme="dark"] .toast{background:#2b2f39;color:#fff}
[data-theme="dark"] .ring svg circle:first-child{stroke:#2b2f39}
[data-theme="dark"] .mbar,[data-theme="dark"] .bar{background:#0a0c10}
[data-theme="dark"] .ex .how{background:rgba(10,132,255,.13);color:#c4d0e2}
[data-theme="dark"] .ex .wt{background:rgba(255,159,10,.12);border-color:rgba(255,159,10,.3);color:#ffce85}
[data-theme="dark"] .ex .wt b{color:#ffdca6}
[data-theme="dark"] #todayWo{background:linear-gradient(120deg,rgba(10,132,255,.16),var(--card));border-color:rgba(10,132,255,.35)}
[data-theme="dark"] .warn{background:rgba(255,159,10,.08);border-color:rgba(255,159,10,.25);color:#ffc99a}
[data-theme="dark"] .tag.w{background:rgba(48,200,94,.16);color:#63e08d}
[data-theme="dark"] .tag.b{background:rgba(255,84,112,.16);color:#ff909c}
[data-theme="dark"] .gate .lg{box-shadow:0 10px 26px rgba(10,132,255,.25)}

/* theme switch */
.switch{width:50px;height:30px;border-radius:15px;background:var(--line);position:relative;cursor:pointer;transition:background .2s;flex:0 0 auto}
.switch.on{background:var(--green)}
.switch:after{content:"";position:absolute;top:3px;left:3px;width:24px;height:24px;border-radius:50%;background:#fff;transition:left .2s;box-shadow:0 1px 3px rgba(0,0,0,.3)}
.switch.on:after{left:23px}

/* number stepper (training input) */
.stp{flex:1;display:flex;align-items:center;background:var(--card2);border-radius:11px;overflow:hidden;border:1px solid transparent;min-width:0}
.stp:focus-within{border-color:var(--blue);background:var(--card)}
.stp button{flex:0 0 auto;width:36px;height:44px;border:none;background:transparent;color:var(--blue);font-size:24px;font-weight:700;cursor:pointer;line-height:1}
.stp button:active{background:rgba(10,132,255,.14)}
.stp input{flex:1;min-width:0;width:100%;background:none;border:none;text-align:center;color:var(--text);font-size:17px;font-weight:800;outline:none;font-variant-numeric:tabular-nums;-moz-appearance:textfield;padding:0}
.stp input::-webkit-outer-spin-button,.stp input::-webkit-inner-spin-button{-webkit-appearance:none;margin:0}
.stp input::placeholder{font-weight:600;color:var(--dim)}

/* sheet close button */
.sheetx{position:absolute;top:14px;right:14px;width:34px;height:34px;border-radius:50%;border:none;background:var(--card2);color:var(--muted);font-size:16px;font-weight:800;cursor:pointer;z-index:3;display:grid;place-items:center}
.sheetx:active{background:var(--line)}