/* ============ tokens ============ */
:root {
 --ink: #22101f; /* deep violet-black page ground */
 --panel: #321536; /* raised surfaces */
 --panel-2: #3d1a44;
 --line: #4f2454;
 --violet: #8b3df4; /* brand violet */
 --violet-soft: #a78bfa;
 --coral: #ff3d9a; /* brand coral - the accent, spent sparingly */
 --coral-soft: #ff7ec0;
 --text: #f5f2fa;
 --muted: #a79fbe;
 --ok: #4ade80;
 --err: #fb7185;
 --radius: 14px;
 --display: "Anton", sans-serif;
 --body: "Inter", system-ui, sans-serif;
 --mono: "JetBrains Mono", monospace;
}

* { box-sizing: border-box; }
html { color-scheme: dark; }
body {
 margin: 0;
 background:
 radial-gradient(1100px 480px at 85% -10%, rgba(255, 61, 154, 0.16), transparent 60%),
    radial-gradient(1200px 520px at 10% -15%, rgba(139, 61, 244, 0.22), transparent 60%),
 var(--ink);
 color: var(--text);
 font-family: var(--body);
 font-size: 16px;
 line-height: 1.55;
 -webkit-font-smoothing: antialiased;
}

main { max-width: 720px; margin: 0 auto; padding: 8px 20px 64px; }

/* ============ header ============ */
.topbar {
 max-width: 720px; margin: 0 auto;
 display: flex; align-items: baseline; justify-content: space-between;
 padding: 20px 20px 10px;
}
.brand { display: flex; align-items: baseline; gap: 10px; }
.brand-mark {
 font-family: var(--display);
 font-size: 20px; letter-spacing: 1px;
 color: var(--ink);
 background: var(--coral);
 padding: 2px 8px; border-radius: 6px;
}
.brand-name { font-weight: 600; font-size: 14px; letter-spacing: 0.3px; }
.brand-tag { font-family: var(--mono); font-size: 11px; color: var(--muted); text-transform: uppercase; letter-spacing: 2px; }

/* ============ signature: the race rail ============ */
.rail { max-width: 720px; margin: 6px auto 26px; padding: 0 20px; }
.rail-track {
 height: 6px; border-radius: 3px;
 background:
 repeating-linear-gradient(90deg, var(--line) 0 22px, transparent 22px 30px); /* lane dashes */
 position: relative;
}
.rail-fill {
 position: absolute; inset: 0 auto 0 0; width: 0%;
 background: linear-gradient(90deg, var(--violet), var(--coral));
 border-radius: 3px;
 transition: width 0.5s cubic-bezier(0.65, 0, 0.35, 1);
}
.rail-stops {
 list-style: none; display: flex; justify-content: space-between;
 margin: 10px 0 0; padding: 0;
}
.stop { display: flex; flex-direction: column; align-items: center; gap: 6px; flex: 1; }
.stop-dot {
 width: 12px; height: 12px; border-radius: 50%;
 border: 2px solid var(--line); background: var(--ink);
 transition: all 0.3s ease;
}
.stop.active .stop-dot { border-color: var(--coral); background: var(--coral); box-shadow: 0 0 0 4px rgba(255, 61, 154, 0.25); }
.stop.done .stop-dot { border-color: var(--violet-soft); background: var(--violet-soft); }
.stop-label { font-family: var(--mono); font-size: 10px; letter-spacing: 1px; text-transform: uppercase; color: var(--muted); }
.stop.active .stop-label { color: var(--text); }

/* ============ steps ============ */
.step { display: none; animation: slide-in 0.35s ease; }
.step.current { display: block; }
@keyframes slide-in {
 from { opacity: 0; transform: translateX(16px); }
 to { opacity: 1; transform: none; }
}
@media (prefers-reduced-motion: reduce) {
 .step { animation: none; }
 .rail-fill { transition: none; }
}

.eyebrow {
 font-family: var(--mono); font-size: 11px; letter-spacing: 2px;
 text-transform: uppercase; color: var(--coral-soft); margin: 0 0 6px;
}
h1 {
 font-family: var(--display); font-weight: 400;
 font-size: clamp(40px, 8vw, 64px); line-height: 1.02;
 letter-spacing: 0.5px; text-transform: uppercase; margin: 0 0 14px;
}
h1 em, .coach-head em { font-style: normal; color: var(--coral); }
h2 {
 font-family: var(--display); font-weight: 400;
 font-size: clamp(28px, 5vw, 40px); text-transform: uppercase;
 letter-spacing: 0.5px; margin: 0 0 8px;
}
.lede { color: var(--muted); margin: 0 0 26px; max-width: 54ch; }

/* ============ form bits ============ */
.field-group { margin: 0 0 22px; }
.group-label { display: block; font-weight: 600; font-size: 14px; margin-bottom: 10px; }
.opt { font-weight: 400; color: var(--muted); font-size: 12px; }

.chips { display: flex; gap: 8px; }
.chips.wrap { flex-wrap: wrap; }
.chip {
 font: 600 14px var(--body); color: var(--text);
 background: var(--panel); border: 1px solid var(--line);
 padding: 10px 16px; border-radius: 999px; cursor: pointer;
 transition: border-color 0.15s, background 0.15s;
}
.chip:hover { border-color: var(--violet-soft); }
.chip.on { background: var(--violet); border-color: var(--violet); }
.chip:disabled { opacity: 0.4; cursor: not-allowed; }

.row { display: flex; gap: 14px; }
.row > .field { flex: 1; }
.field { margin-bottom: 14px; }
.field label { display: block; font-size: 13px; color: var(--muted); margin-bottom: 6px; }
input {
 width: 100%; font: 500 16px var(--body); color: var(--text);
 background: var(--panel); border: 1px solid var(--line);
 border-radius: 10px; padding: 12px 14px; outline: none;
}
input:focus-visible, .chip:focus-visible, .btn:focus-visible, .unit-toggle button:focus-visible {
 outline: 2px solid var(--coral); outline-offset: 2px;
}
input::placeholder { color: #6d6486; }
input[type="number"] { font-family: var(--mono); }

.unit-head { display: flex; justify-content: space-between; align-items: center; margin-bottom: 10px; }
.unit-head .group-label { margin: 0; }
.unit-toggle { display: flex; border: 1px solid var(--line); border-radius: 8px; overflow: hidden; }
.unit-toggle button {
 font: 600 12px var(--mono); color: var(--muted);
 background: transparent; border: 0; padding: 6px 12px; cursor: pointer;
}
.unit-toggle button.on { background: var(--panel-2); color: var(--text); }

.timepair { display: flex; align-items: center; gap: 8px; }
.timepair span { color: var(--muted); font-family: var(--mono); }

/* ============ buttons / nav ============ */
.nav-row { display: flex; justify-content: space-between; align-items: center; margin-top: 28px; gap: 12px; }
.btn {
 font: 700 15px var(--body); border-radius: 10px; cursor: pointer;
 padding: 13px 22px; border: 1px solid transparent;
 transition: transform 0.12s ease, background 0.15s;
}
.btn:active { transform: translateY(1px); }
.btn.primary { background: var(--coral); color: #2b0619; }
.btn.primary:hover { background: var(--coral-soft); }
.btn.primary:disabled { opacity: 0.6; cursor: wait; }
.btn.ghost { background: transparent; color: var(--text); border-color: var(--line); }
.btn.ghost:hover { border-color: var(--violet-soft); }
.btn.wide { width: 100%; margin-top: 8px; }

.status { min-height: 20px; font-size: 13px; margin: 10px 0 0; }
.status.err { color: var(--err); }
.status.ok { color: var(--ok); }

/* ============ results ============ */
.bignums { display: flex; gap: 12px; margin: 20px 0 8px; }
.bignums.small { margin: 14px 0 0; }
.bignum {
 flex: 1; background: var(--panel); border: 1px solid var(--line);
 border-radius: var(--radius); padding: 16px 14px; text-align: center;
}
.bignum .num {
 display: block; font-family: var(--mono); font-weight: 700;
 font-size: clamp(20px, 4.5vw, 30px); color: var(--coral);
}
.bignums.small .num { color: var(--violet-soft); font-size: 20px; }
.bignum .lbl { font-size: 11px; color: var(--muted); text-transform: uppercase; letter-spacing: 1px; }

.section-head {
 font-family: var(--display); font-weight: 400; text-transform: uppercase;
 letter-spacing: 0.5px; font-size: 20px; margin: 30px 0 12px;
}
.section-head .sub { font-family: var(--mono); font-size: 11px; color: var(--muted); letter-spacing: 2px; margin-left: 10px; }

.station-grid { display: grid; grid-template-columns: repeat(4, 1fr); gap: 10px; }
.stationCard {
 background: var(--panel); border: 1px solid var(--line);
 border-radius: 12px; padding: 12px; position: relative; overflow: hidden;
}
.stationCard::before {
 /* lane stripe keyed to station order */
 content: ""; position: absolute; inset: 0 auto 0 0; width: 4px;
 background: linear-gradient(var(--violet), var(--coral));
}
.stationCard.inactive { opacity: 0.38; }
.stationCard.inactive::before { background: var(--line); }
.stNum { font-family: var(--mono); font-size: 10px; color: var(--muted); letter-spacing: 1px; }
.stName { font-weight: 600; font-size: 13px; margin: 2px 0 8px; line-height: 1.25; }
.stTime { font-family: var(--mono); font-size: 12px; color: var(--violet-soft); }
.stKcal { font-family: var(--mono); font-weight: 700; font-size: 17px; color: var(--coral); margin-top: 4px; }
.stKcal small { font-size: 10px; color: var(--muted); margin-left: 3px; }

.timeline { list-style: none; margin: 0; padding: 0; }
.timeline li {
 display: grid; grid-template-columns: 140px 1fr; gap: 14px;
 padding: 14px 0; border-bottom: 1px solid var(--line);
}
.timeline .when { font-family: var(--mono); font-size: 12px; color: var(--muted); padding-top: 3px; }
.timeline .main { font-weight: 700; color: var(--coral-soft); }
.timeline .desc { color: var(--muted); font-size: 14px; margin-top: 2px; }

.daily {
 background: var(--panel); border: 1px solid var(--line);
 border-radius: var(--radius); padding: 16px; margin-top: 10px;
}

.actions { display: flex; gap: 12px; margin-top: 26px; }
.actions .btn { flex: 1; }

/* social block */
.coach-card {
 display: flex; gap: 18px; align-items: center; justify-content: space-between;
 background: linear-gradient(120deg, var(--panel-2), var(--panel));
 border: 1px solid var(--violet); border-radius: var(--radius);
 padding: 20px; margin-top: 26px; flex-wrap: wrap;
}
.coach-head { font-family: var(--display); font-weight: 400; text-transform: uppercase; font-size: 18px; margin: 0 0 4px; }
.coach-copy p:last-child { margin: 0; color: var(--muted); font-size: 14px; max-width: 40ch; }
.coach-links { display: flex; flex-direction: column; gap: 8px; }
.coach-links a {
 font-weight: 700; font-size: 14px; text-decoration: none;
 color: var(--text); background: var(--violet);
 padding: 10px 18px; border-radius: 10px; text-align: center;
}
.coach-links a.alt { background: transparent; border: 1px solid var(--line); }
.coach-links a:hover { filter: brightness(1.12); }

.hidden { display: none !important; }

footer { max-width: 720px; margin: 0 auto; padding: 20px; color: #6d6486; font-size: 12px; }

@media (max-width: 620px) {
 .station-grid { grid-template-columns: repeat(2, 1fr); }
 .bignums { flex-direction: column; }
 .timeline li { grid-template-columns: 1fr; gap: 2px; }
 .row { flex-direction: column; gap: 0; }
 .actions { flex-direction: column; }
}

/* ============ print = the "download PDF" path ============ */
@media print {
 body { background: #fff; color: #17121f; }
 .topbar, main, footer { max-width: 100%; }
 .rail, .actions, .coach-card, .nav-row, #toggleDaily, .status { display: none !important; }
 .step { display: none !important; }
 .step#step4 { display: block !important; }
 .bignum, .stationCard, .daily { border-color: #ddd; background: #fff; }
 .bignum .num, .stKcal { color: #d33a1e; }
 .stTime { color: #5b2fd1; }
 .stationCard.inactive { display: none; }
 .timeline li { border-color: #eee; }
 .timeline .main { color: #d33a1e; }
 .timeline .desc, .timeline .when, .bignum .lbl, .lede { color: #555; }
}

/* ============ parity additions ============ */
:root {
 --protein: #a78bfa;
 --carb: #ff3d9a;
 --fat: #ffc24d;
}
.grow { flex: 1; }
.fineprint { color: var(--muted); font-size: 13px; margin: 4px 0 14px; }
.hint { display: block; color: #8b81a8; font-size: 12px; margin-top: 5px; }
.req { color: var(--coral-soft); font-style: normal; font-size: 11px; }
.linkbtn {
 background: none; border: none; color: var(--violet-soft);
 font: 600 13px var(--body); cursor: pointer; padding: 0; margin: 0 0 12px;
 text-decoration: underline; text-underline-offset: 3px;
}
.timepair.narrow input { max-width: 90px; }

/* body-fat presets */
.bf-grid { display: grid; grid-template-columns: repeat(4, 1fr); gap: 8px; }
.bf-btn {
 background: var(--panel); border: 1px solid var(--line); border-radius: 12px;
 color: var(--text); padding: 10px 8px; cursor: pointer; text-align: left;
}
.bf-btn b { display: block; font-size: 13px; }
.bf-btn small { color: var(--muted); font-size: 11px; }
.bf-btn.on { border-color: var(--coral); background: var(--panel-2); }

/* doubles shares + splits grids */
.shares-grid, .splits-grid {
 display: grid; grid-template-columns: 1fr 1fr; gap: 10px 16px; margin-top: 10px;
}
.share-row, .split-row { display: flex; align-items: center; gap: 10px; }
.share-row label, .split-row label { flex: 1; font-size: 13px; color: var(--muted); }
.share-row input { width: 74px; text-align: center; padding: 8px; }
.split-row .timepair { flex: 0 0 auto; }
.split-row .timepair input { width: 62px; padding: 8px; text-align: center; }

/* switch */
.switch { display: flex; align-items: center; gap: 10px; cursor: pointer; font-size: 14px; }
.switch input { width: auto; accent-color: var(--coral); transform: scale(1.2); }

.status.warn { color: var(--fat); }

.golden {
 background: var(--panel); border-left: 3px solid var(--coral);
 border-radius: 0 10px 10px 0; padding: 12px 14px;
 font-size: 13px; color: var(--muted); margin: 18px 0 0;
}
.golden b { color: var(--text); }
.relaynote { background: var(--panel-2); border-radius: 10px; padding: 10px 14px; }
.timeline .desc b { color: var(--text); font-weight: 600; }

/* goal cards */
.goal-grid { display: grid; grid-template-columns: repeat(2, 1fr); gap: 10px; margin: 10px 0 4px; }
.goal-card {
 background: var(--panel); border: 1px solid var(--line); border-radius: 12px;
 color: var(--text); padding: 14px; cursor: pointer; text-align: left;
}
.goal-card b { display: block; font-family: var(--display); font-weight: 400; text-transform: uppercase; letter-spacing: 0.5px; font-size: 16px; }
.goal-card small { color: var(--muted); font-size: 12px; }
.goal-card.on { border-color: var(--coral); background: var(--panel-2); box-shadow: 0 0 0 1px var(--coral); }

/* daily result cards */
.dcard {
 background: var(--panel); border: 1px solid var(--line);
 border-radius: var(--radius); padding: 18px; margin-top: 14px;
}
.dcard-head { display: flex; justify-content: space-between; align-items: baseline; gap: 10px; flex-wrap: wrap; }
.dcard-head h4 { font-family: var(--display); font-weight: 400; text-transform: uppercase; font-size: 18px; margin: 0; }
.dcard-head .tag { font-family: var(--mono); font-size: 11px; color: var(--muted); letter-spacing: 1px; }
.dkcal { font-family: var(--mono); font-weight: 700; font-size: 34px; color: var(--coral); margin: 6px 0 2px; }
.dkcal small { font-size: 12px; color: var(--muted); font-weight: 500; }

.donut-row { display: flex; gap: 18px; align-items: center; margin: 10px 0; flex-wrap: wrap; }
.donut { width: 130px; height: 130px; flex: 0 0 auto; }
.legend { list-style: none; margin: 0; padding: 0; flex: 1; min-width: 210px; }
.legend li { display: flex; align-items: center; gap: 8px; padding: 4px 0; font-size: 13px; }
.legend .sw { width: 12px; height: 12px; border-radius: 3px; flex: 0 0 auto; }
.legend .lab { color: var(--muted); flex: 1; }
.legend b { font-family: var(--mono); }
.legend em { font-style: normal; color: #8b81a8; font-size: 11px; margin-left: 6px; }

.slider-row { margin: 12px 0 4px; }
.slider-head { display: flex; justify-content: space-between; font-size: 13px; margin-bottom: 4px; }
.slider-head .val { font-family: var(--mono); color: var(--violet-soft); }
input[type="range"] { width: 100%; accent-color: var(--coral); padding: 0; background: transparent; border: none; }
.slider-labels { display: flex; justify-content: space-between; font-size: 11px; color: #8b81a8; }

.breakdown { margin-top: 10px; }
.breakdown-row { display: flex; justify-content: space-between; font-size: 13px; padding: 5px 0; border-bottom: 1px dashed var(--line); }
.breakdown-row .lab { color: var(--muted); }
.breakdown-row b { font-family: var(--mono); }
.breakdown-row.neg b { color: var(--ok); }
.breakdown-row.pos b { color: var(--carb); }

.day-grid { display: grid; grid-template-columns: 1fr 1fr; gap: 14px; }
.viewbar { display: flex; justify-content: flex-end; margin-top: 14px; }

@media (max-width: 620px) {
 .bf-grid, .goal-grid, .day-grid { grid-template-columns: 1fr; }
 .shares-grid, .splits-grid { grid-template-columns: 1fr; }
}

@media print {
 .daily, .golden { display: block !important; }
 .dcard { border-color: #ddd; }
 .linkbtn, .viewbar, #toggleDaily { display: none !important; }
}

/* ============ crawlable FAQ section ============ */
.seo-content { margin-top: 56px; border-top: 1px solid var(--line); padding-top: 8px; }
.seo-content details {
 border-bottom: 1px solid var(--line); padding: 4px 0;
}
.seo-content summary {
 cursor: pointer; font-weight: 600; font-size: 15px; padding: 12px 0;
 list-style-position: outside;
}
.seo-content summary::marker { color: var(--coral); }
.seo-content p { color: var(--muted); font-size: 14px; margin: 0 0 14px; }
.seo-content a { color: var(--violet-soft); }
.seo-byline { padding-top: 14px; }
@media print { .seo-content { display: none !important; } }