:root {
  --bg: #0f1720;
  --surface: #17212c;
  --surface-2: #1f2b38;
  --text: #eef3f7;
  --muted: #9fb0c0;
  --accent: #3ddc97;
  --accent-ink: #062b1b;
  --warn: #ffcc66;
  --danger: #ff6b6b;
  --danger-ink: #2a0606; /* texto sobre --danger (botão Parar): 6,7:1; o branco dava 2,78:1 */
  --focus: #8ab4ff;
  --radius: 14px;
  color-scheme: dark;
}
@media (prefers-color-scheme: light) {
  :root {
    --bg: #f4f6f8;
    --surface: #ffffff;
    --surface-2: #eef1f4;
    --text: #0f1720;
    --muted: #4c5b69;
    --accent: #0b7a4c; /* contraste ≥ 4,5:1 com o texto branco dos botões principais (era #0f9d63, 3,49:1) */
    --accent-ink: #ffffff;
    --warn: #8a5a00;
    --danger: #c62828;
    --danger-ink: #ffffff;
    --focus: #1a56db;
    color-scheme: light;
  }
}
* { box-sizing: border-box; }
html { font-size: 100%; }
body {
  margin: 0;
  background: var(--bg);
  color: var(--text);
  font: 1rem/1.5 system-ui, -apple-system, "Segoe UI", Roboto, sans-serif;
  padding: env(safe-area-inset-top) env(safe-area-inset-right) env(safe-area-inset-bottom) env(safe-area-inset-left);
}
[hidden] { display: none !important; }
/* Link "pular para o conteúdo": escondido sem deslocamento lateral (left:-999px criava rolagem em idiomas RTL). */
.skip { position: absolute; top: 0; inset-inline-start: 0; width: 1px; height: 1px; overflow: hidden; clip-path: inset(50%); white-space: nowrap; }
.skip:focus { width: auto; height: auto; clip-path: none; overflow: visible; inset-inline-start: 8px; top: 8px; background: var(--surface); padding: 8px; z-index: 10; }
:focus-visible { outline: 3px solid var(--focus); outline-offset: 2px; }

.top {
  display: flex; flex-wrap: wrap; align-items: center; justify-content: space-between; gap: 12px;
  padding: 12px 16px; border-bottom: 1px solid var(--surface-2);
}
.brand { display: flex; flex-wrap: wrap; align-items: center; gap: 8px; min-width: 0; font-weight: 700; font-size: 1.125rem; }
/* Marca (raster aprovado): casal no cabeçalho é decorativo (o nome vem em texto ao lado). */
.logo { display: block; height: 32px; width: auto; border-radius: 6px; flex: none; }
.brand-hero { display: block; width: min(240px, 60vw); height: auto; margin: 0 auto 16px; border-radius: var(--radius); }
@media (min-width: 768px) { .logo { height: 40px; } }
.badge { font-size: .7rem; font-weight: 600; padding: 2px 8px; border-radius: 99px; background: var(--surface-2); color: var(--warn); }
.lang { display: flex; flex-wrap: wrap; align-items: center; gap: 6px; font-size: .875rem; color: var(--muted); min-width: 0; max-width: 100%; }
/* 48 idiomas: o nome nativo mais longo não pode alargar o seletor além da tela. */
.lang select { min-width: 0; max-width: 100%; }

main { max-width: 760px; margin: 0 auto; padding: 16px; }
.stack > * + * { margin-top: 16px; }
.card { background: var(--surface); border-radius: var(--radius); padding: 16px; }
.card h1, .card h2 { margin: 0 0 8px; }
.card h2 { font-size: 1.05rem; }
.tagline { color: var(--muted); margin: 0; }
.notes { padding-left: 1.2em; }
.notes li + li { margin-top: 8px; }
.warn { color: var(--warn); }
.small { font-size: .85rem; }
.error { color: var(--danger); min-height: 1.2em; }
.hint { margin: 8px 0 0; font-size: .925rem; }
.muted { color: var(--muted); }
.row { display: flex; flex-wrap: wrap; gap: 12px; align-items: end; margin-top: 12px; }
.field { display: flex; flex-direction: column; gap: 4px; flex: 1 1 160px; min-width: 0; font-size: .875rem; color: var(--muted); }
.field select, .field input { max-width: 100%; }
.check { display: flex; gap: 8px; align-items: center; margin-top: 12px; }
select, button { font: inherit; min-height: 44px; }
select { background: var(--surface-2); color: var(--text); border: 1px solid transparent; border-radius: 10px; padding: 8px 10px; }
button {
  background: var(--surface-2); color: var(--text); border: 0; border-radius: 10px; padding: 10px 16px; cursor: pointer; font-weight: 600;
}
button.primary { background: var(--accent); color: var(--accent-ink); }
button.ghost { background: transparent; border: 1px solid var(--surface-2); }
button.danger { background: var(--danger); color: var(--danger-ink); }
button.big { min-height: 56px; font-size: 1.05rem; }
button:disabled { opacity: .5; cursor: not-allowed; }
#start { width: 100%; }
.history { padding-left: 1.2em; font-size: .9rem; }

/* Treino */
#train { margin: -16px; }
.stage { position: relative; background: #000; width: 100%; aspect-ratio: 3 / 4; max-height: 78vh; overflow: hidden; }
@media (orientation: landscape) { .stage { aspect-ratio: 16 / 9; } }
.stage video, .stage canvas { position: absolute; inset: 0; width: 100%; height: 100%; object-fit: contain; }
.stage.mirrored video, .stage.mirrored canvas { transform: scaleX(-1); }
/* FIS-01: sobre o vídeo só o contador (área única, sem colunas residuais). Textos ficam na faixa abaixo. */
.hud { position: absolute; top: 12px; left: 12px; right: 12px; display: grid; grid-template-areas: "reps"; justify-items: start; pointer-events: none; }
.reps { grid-area: reps; font-size: clamp(3rem, 14vw, 5.5rem); font-weight: 800; line-height: 1; color: #fff; text-shadow: 0 2px 8px #000a; font-variant-numeric: tabular-nums; padding: 0 8px; border-radius: 12px; background: #0006; }
.hud-strip { display: grid; grid-template-areas: "head" "status" "guide" "cue" "flow"; gap: 8px; padding: 12px 16px 0; }
.hud-head { grid-area: head; }
.hud-head p { margin: 0; }
.hud-exercise { font-weight: 800; font-size: 1.1rem; }
.hud-set { color: var(--muted); }
.hud-status { grid-area: status; display: flex; flex-wrap: wrap; gap: 6px 12px; align-items: center; }
.hud-strip .guide { grid-area: guide; }
.hud-strip .cue { grid-area: cue; }
.flow { grid-area: flow; }
.flow p { margin: 0; }
.flow .row { margin-top: 8px; }
.sub { color: var(--text); font-size: .95rem; }
.quality { padding: 4px 10px; border-radius: 99px; font-size: .9rem; font-weight: 700; background: var(--surface-2); color: var(--text); }
.quality.ok::before { content: "● "; color: var(--accent); }
.quality.bad::before { content: "⏸ "; color: var(--warn); }
.phase { color: var(--muted); font-size: .9rem; }
.cue { background: var(--surface-2); color: var(--text); padding: 12px 14px; border-radius: 12px; font-size: 1.15rem; font-weight: 700; display: flex; flex-wrap: wrap; justify-content: space-between; gap: 8px 12px; align-items: center; }
.cue .tag { font-size: .7rem; font-weight: 600; color: var(--warn); border: 1px solid var(--warn); border-radius: 99px; padding: 1px 8px; white-space: nowrap; }
.countdown { position: absolute; inset: 0; display: grid; place-items: center; padding: 0 8px; text-align: center; font-size: 2.2rem; font-weight: 800; color: #fff; text-shadow: 0 2px 10px #000; pointer-events: none; }
.controls { display: grid; grid-template-columns: repeat(3, minmax(0, 1fr)); gap: 8px; padding: 12px 16px; }
#train > .warn, #train > .metrics { margin: 0 16px 12px; }
.metrics dl, #summary-list { display: grid; grid-template-columns: minmax(55%, 1fr) minmax(0, auto); gap: 4px 12px; font-variant-numeric: tabular-nums; }
.metrics dt, #summary-list dt { color: var(--muted); }
.metrics dd, #summary-list dd { margin: 0; text-align: right; }
@media (prefers-reduced-motion: reduce) { * { transition: none !important; animation: none !important; } }
.banner { display: flex; gap: 12px; align-items: center; justify-content: space-between; padding: 10px 16px; background: var(--surface-2); }
.warn-banner { color: var(--warn); font-weight: 700; }
#summary-export { margin: 8px 8px 0 0; }

/* Compatibilidade, orientação de enquadramento e ajuda */
.compat-status { font-weight: 600; margin: 8px 0 4px; }
.compat-status[data-category="compatible"] { color: var(--accent); }
.compat-status[data-category="reduced"] { color: var(--warn); }
.compat-status[data-category="incompatible"] { color: var(--danger); }
.probe { display: block; width: 120px; max-width: 40vw; aspect-ratio: 3 / 4; object-fit: cover; border-radius: 8px; background: #000; margin: 8px 0; }
.probe.mirrored { transform: scaleX(-1); }
.guide { margin: 6px 0 0; padding: 8px 10px; border-radius: 8px; background: var(--surface-2); color: var(--text); font-weight: 600; border-left: 4px solid var(--warn); }
.guide:empty { display: none; }
.help h3 { font-size: 1rem; margin: 16px 0 4px; }
.help p { margin: 0; }

/* Avaliação preventiva, perfil e evolução */
fieldset.q { border: 1px solid var(--surface-2); border-radius: var(--radius); padding: 12px; margin: 12px 0; min-width: 0; }
fieldset.q legend { font-weight: 600; padding: 0 4px; }
label.opt { display: flex; align-items: center; gap: 10px; min-height: 44px; padding: 4px 6px; border-radius: 8px; cursor: pointer; }
label.opt:hover { background: var(--surface-2); }
label.opt input { width: 22px; height: 22px; flex: none; accent-color: var(--accent); }
progress { width: 100%; height: 10px; accent-color: var(--accent); }
.progress-text { margin: 4px 0; color: var(--muted); }
.care-summary[data-level="attention"], #screening-result[data-level="attention"] #screening-level { color: var(--warn); }
.care-summary[data-level="professional"], #screening-result[data-level="professional"] #screening-level { color: var(--warn); }
.care-summary[data-level="urgent"], #screening-result[data-level="urgent"] #screening-level { color: var(--danger); }
.reminder { display: flex; flex-wrap: wrap; align-items: center; gap: 8px; padding: 8px; border-radius: 8px; background: var(--surface-2); margin: 8px 0; }
.small { font-size: .85rem; }
.danger-text { color: var(--danger); }
.stats { display: grid; grid-template-columns: minmax(55%, 1fr) minmax(0, auto); gap: 4px 12px; }
.stats dd { margin: 0; text-align: right; font-variant-numeric: tabular-nums; }
.period button[aria-pressed="true"] { background: var(--accent); color: var(--accent-ink); }
svg.chart { width: 100%; height: auto; max-height: 180px; }
.chart-axis { stroke: var(--muted); stroke-width: 1; }
.chart-bar { fill: var(--accent); }
.chart-line { fill: none; stroke: var(--accent); stroke-width: 2; }
.chart-dot { fill: var(--accent); }
.chart-empty { fill: var(--muted); font-size: 12px; }
textarea, input[inputmode], input[type="date"] { font: inherit; color: var(--text); background: var(--surface-2); border: 1px solid var(--surface-2); border-radius: 8px; padding: 8px; width: 100%; }

/* Texto ampliado (200%) em telas estreitas: palavras longas quebram dentro da caixa em vez de estourar a largura
   da página (IND-01). Não esconde conteúdo: só permite a quebra quando a palavra não cabe. */
h1, h2, h3, legend, .badge, .stats dt, .stats dd, .notes li, label.opt span { overflow-wrap: anywhere; hyphens: auto; }
/* r14: mesmos cuidados para botões (ex.: #compat-run, controles do treino) e para as listas do treino e do resumo. */
button { overflow-wrap: anywhere; hyphens: auto; max-width: 100%; }
.metrics dt, .metrics dd, #summary-list dt, #summary-list dd { overflow-wrap: anywhere; hyphens: auto; }
/* r15: qualquer palavra que não caiba na linha quebra dentro do próprio elemento (ex.: #compat-status com texto a 200%).
   Só age quando a palavra não cabe; não esconde conteúdo e não muda a hifenização do texto normal. */
body { overflow-wrap: anywhere; }

/* Preparação: demonstração (ilustração SVG original) */
.demo { margin: 0; }
.demo img { width: 100%; height: auto; max-width: 560px; display: block; border-radius: var(--radius); }
.demo figcaption { font-size: .85rem; color: var(--muted); margin-top: 6px; }

/* Catálogo (consulta) e plano */
.catalog-list { list-style: none; margin: 0; padding: 0; display: grid; gap: 12px; }
.catalog-item h2 { margin: 0 0 4px; font-size: 1.1rem; }
.caps { display: grid; grid-template-columns: minmax(0, 1fr) minmax(0, 1fr); gap: 2px 12px; margin: 8px 0; font-size: .9rem; }
.caps dt { color: var(--muted); }
.caps dd { margin: 0; }
.plan-items { padding-left: 1.4em; }
.plan-items li { margin: 4px 0; }

/* Catálogo visual: coleções, carrossel de regiões e cartões fotográficos */
.segmented { display: flex; flex-wrap: wrap; gap: 8px; }
.segmented button { flex: 1 1 120px; min-width: 0; }
.segmented button[aria-pressed="true"], .chip[aria-pressed="true"] { background: var(--accent); color: var(--accent-ink); }
.small-title { font-size: .95rem; margin: 16px 0 8px; }
/* Rolagem horizontal própria do carrossel (só dentro dele; a página não rola na horizontal). */
.chips { display: flex; gap: 8px; overflow-x: auto; overscroll-behavior-x: contain; scroll-snap-type: x proximity; padding: 2px 2px 8px; margin: 0 -2px; }
.chip { flex: none; scroll-snap-align: start; border-radius: 99px; padding: 8px 14px; max-width: 75vw; text-align: center; }
#catalog-search { font: inherit; min-height: 44px; background: var(--surface-2); color: var(--text); border: 1px solid transparent; border-radius: 10px; padding: 8px 10px; width: 100%; }
.checks .check { margin-top: 0; flex: 1 1 160px; min-width: 0; }
#catalog-clear { margin-top: 12px; }
.cat-photo { position: relative; display: grid; margin: -16px -16px 12px; aspect-ratio: 16 / 9; border-radius: var(--radius) var(--radius) 0 0; overflow: hidden; background: #0a1626; }
.cat-photo img { position: absolute; inset: 0; width: 100%; height: 100%; object-fit: cover; object-position: right center; }
/* Nome traduzido sobre o espaço livre à esquerda da foto; a caixa cresce com o texto (sem corte). */
.catalog-item .cat-name {
  position: relative; align-self: start; justify-self: left; max-width: 60%; margin: 0; padding: 10px 14px 12px;
  color: #fff; font-size: 1.05rem; line-height: 1.25; overflow-wrap: anywhere; hyphens: auto;
  background: linear-gradient(135deg, #04101ee6, #04101e99 70%, #04101e00); border-bottom-right-radius: 12px; text-shadow: 0 1px 3px #000c;
}
.cat-nophoto { aspect-ratio: auto; min-height: 96px; align-content: space-between; background: linear-gradient(135deg, #0a1626, #133049); }
.cat-nophoto .cat-name { max-width: 100%; background: none; }
.cat-nophoto-label { position: relative; justify-self: end; align-self: end; margin: 0 12px 10px; font-size: .8rem; color: #c9d6e2; }
.cat-actions { display: flex; flex-wrap: wrap; align-items: center; gap: 8px; margin-top: 10px; }
.cat-actions .badge { margin-inline-end: auto; }
.badge-camera { color: var(--accent); }
.badge-manual { color: var(--text); }
.badge-soon { color: var(--muted); }
button.fav { min-width: 44px; padding: 8px 10px; font-size: 1.2rem; line-height: 1; }
button.fav[aria-pressed="true"] { color: var(--warn); }
.catalog-item details { margin-top: 8px; }
.catalog-item summary { cursor: pointer; min-height: 44px; display: flex; align-items: center; color: var(--muted); font-size: .9rem; }
.prep-photo img { aspect-ratio: 16 / 9; object-fit: cover; }
.prep-photo { margin-bottom: 12px; }

/* ---- Abas principais (Painel, Treinos, Dieta, Nutrição Esportiva): carrossel próprio, sem rolagem lateral da página */
.tabs { position: sticky; top: 0; z-index: 5; background: var(--bg); margin: -16px -16px 12px; padding: 10px 16px 8px; border-bottom: 1px solid var(--surface-2); }
.tabs .chip { background: var(--surface-2); color: var(--text); font-weight: 600; }
.tabs .chip[aria-selected="true"] { background: var(--accent); color: var(--accent-ink); }

/* ---- Dieta / Nutrição Esportiva / Painel */
#ob-profile label, #diet label:not(.chip), #sport label, #dashboard label { display: block; margin-top: 10px; overflow-wrap: anywhere; }
#ob-profile label > span, #diet label > span, #sport label > span { display: block; font-size: .875rem; color: var(--muted); margin-bottom: 4px; }
#ob-profile select, #diet select, #sport select, #diet input[type="search"], #diet input[type="text"], #diet input[type="date"], #diet textarea { width: 100%; max-width: 100%; min-width: 0; }
#diet input[type="search"], #diet input[type="text"], #diet input[type="number"], #diet textarea { font: inherit; min-height: 44px; background: var(--surface-2); color: var(--text); border: 1px solid transparent; border-radius: 10px; padding: 8px 10px; }
#diet input.num, #diet .nut-calc input { width: 7.5em; max-width: 100%; }
fieldset.checks { border: 1px solid var(--surface-2); border-radius: var(--radius); padding: 8px 12px 12px; margin: 12px 0 0; min-width: 0; display: flex; flex-wrap: wrap; gap: 4px 16px; }
fieldset.checks legend { font-weight: 600; padding: 0 4px; font-size: .9rem; }
fieldset.checks label { display: flex; align-items: center; gap: 6px; min-height: 44px; margin: 0; flex: 0 1 auto; min-width: 0; }
fieldset.checks input, #diet label > input[type="checkbox"], #dashboard label > input[type="checkbox"] { width: 22px; height: 22px; flex: none; }
.nut-notice { border-inline-start: 4px solid var(--accent); background: var(--surface-2); padding: 10px 12px; border-radius: 10px; margin: 8px 0 0; }
.nut-notice.warn { border-color: var(--warn); color: var(--text); }
.nut-notice ul { margin: 6px 0 0; padding-inline-start: 1.2em; }
.nut-disclaimer { font-size: .9rem; color: var(--muted); border-top: 1px solid var(--surface-2); margin-top: 12px; padding-top: 8px; }
.nut-disclaimer p { margin: 4px 0; }
.nut-list { list-style: none; margin: 0; padding: 0; }
.nut-list > li + li { margin-top: 12px; }
.nut-head { display: grid; grid-template-columns: 64px minmax(0, 1fr) auto; gap: 12px; align-items: start; }
.nut-head .nut-name { margin: 0 0 4px; font-size: 1.05rem; overflow-wrap: anywhere; }
.nut-head p { margin: 2px 0; }
.nut-illus { width: 64px; height: 64px; padding: 12px; border-radius: 14px; background: linear-gradient(135deg, #0a1626, #133049); fill: none; stroke: var(--accent); stroke-width: 1.6; stroke-linecap: round; stroke-linejoin: round; }
.badges { display: flex; flex-wrap: wrap; gap: 6px; margin: 8px 0 0; }
.badges .badge { color: var(--accent); }
.nut-details { margin-top: 8px; }
.nut-details > summary { cursor: pointer; min-height: 44px; display: flex; align-items: center; color: var(--muted); font-size: .95rem; }
.nut-table { width: 100%; border-collapse: collapse; margin-top: 8px; font-size: .9rem; table-layout: fixed; }
.nut-table caption { text-align: start; font-weight: 600; padding: 4px 0; }
.nut-table th, .nut-table td { text-align: start; padding: 6px 4px; border-bottom: 1px solid var(--surface-2); overflow-wrap: anywhere; vertical-align: top; }
.nut-table td { text-align: end; }
.nut-calc { margin-top: 8px; }
.nut-ings { padding-inline-start: 1.2em; }
.nut-ings li { margin: 6px 0; overflow-wrap: anywhere; }
.nut-ings select { display: block; margin-top: 4px; max-width: 100%; }
.nut-refs { padding-inline-start: 1.2em; color: var(--muted); overflow-wrap: anywhere; }
.nut-refs a { color: var(--focus); }
.nut-meal { border-top: 1px solid var(--surface-2); padding-top: 8px; margin-top: 8px; }
.nut-shop { list-style: none; padding: 0; margin: 0; }
.nut-shop li { display: flex; flex-wrap: wrap; align-items: center; gap: 8px; padding: 6px 0; border-bottom: 1px solid var(--surface-2); }
.nut-shop li label { flex: 1 1 12em; display: flex; align-items: center; gap: 8px; margin: 0; min-width: 0; overflow-wrap: anywhere; }
.nut-cal { display: grid; grid-template-columns: repeat(7, minmax(0, 1fr)); gap: 4px; margin-top: 8px; }
.nut-cal-wd { font-size: .75rem; color: var(--muted); text-align: center; overflow: hidden; text-overflow: ellipsis; white-space: nowrap; }
.nut-cal-day { min-height: 48px; min-width: 0; padding: 4px 2px; border-radius: 10px; background: var(--surface-2); color: var(--text); display: flex; flex-direction: column; align-items: center; justify-content: center; gap: 2px; font-size: .9rem; }
.nut-cal-day small { font-size: .7rem; color: var(--accent); line-height: 1; }
.nut-cal-day.today { outline: 2px solid var(--accent); outline-offset: -2px; }
.nut-cal-day.sel, .nut-cal-day[aria-pressed="true"] { background: var(--accent); color: var(--accent-ink); }
.nut-cal-day.sel small { color: var(--accent-ink); }
.nut-cal-day.review { box-shadow: inset 0 -3px 0 var(--warn); }
.nut-cal-nav { justify-content: space-between; align-items: center; margin-top: 0; }
.nut-grid { display: grid; grid-template-columns: minmax(0, 1fr); gap: 8px; margin: 0; }
.nut-kv { display: grid; grid-template-columns: minmax(0, 1fr) minmax(0, 1.2fr); gap: 8px; border-bottom: 1px solid var(--surface-2); padding: 6px 0; }
.nut-kv dt { color: var(--muted); font-size: .9rem; overflow-wrap: anywhere; }
.nut-kv dd { margin: 0; overflow-wrap: anywhere; }
#sport dl dt { font-weight: 600; margin-top: 8px; }
#sport dl dd { margin: 2px 0 0; }
button.linklike { min-height: 44px; background: none; border: 0; padding: 0; color: var(--focus); text-decoration: underline; text-align: start; }
.nut-chipset .small-title { margin-top: 12px; }
.ok { color: var(--accent); }
@media (min-width: 720px) { .nut-grid { grid-template-columns: repeat(2, minmax(0, 1fr)); column-gap: 24px; } }