:root{
  --bg:#F4F3F0; --surface:#FFFFFF; --surface-2:#EDECE8; --ink:#1B1C1E; --ink-dim:#6B6D70;
  --line:#DEDCD6; --ok:#3D6B77; --warn:#B8863B; --danger:#A6402E; --shadow:0 1px 2px rgba(20,20,20,.06);
  --a:#3D6B77; --a-bg:#E4ECED; --b:#93402C; --b-bg:#F1E3DE; --c:#5E6B2E; --c-bg:#E9EBDB;
  --cardio:#B8863B; --cardio-bg:#F3E7D3; --rest:#7A7C80; --rest-bg:#E9E8E4;
}
@media (prefers-color-scheme: dark){
  :root:not([data-theme="light"]){
    --bg:#17181A; --surface:#212225; --surface-2:#2A2B2E; --ink:#EDECE8; --ink-dim:#9C9C9E;
    --line:#37383B; --shadow:0 1px 3px rgba(0,0,0,.4);
    --a-bg:#233238; --b-bg:#33241F; --c-bg:#282C1E; --cardio-bg:#332A1A; --rest-bg:#2A2B2E;
  }
}
:root[data-theme="dark"]{
  --bg:#17181A; --surface:#212225; --surface-2:#2A2B2E; --ink:#EDECE8; --ink-dim:#9C9C9E;
  --line:#37383B; --shadow:0 1px 3px rgba(0,0,0,.4);
  --a-bg:#233238; --b-bg:#33241F; --c-bg:#282C1E; --cardio-bg:#332A1A; --rest-bg:#2A2B2E;
}
*{box-sizing:border-box;}
body{margin:0;background:var(--bg);color:var(--ink);font-family:'Onest',system-ui,-apple-system,sans-serif;
  -webkit-font-smoothing:antialiased;padding-bottom:24px;}
.wrap{max-width:640px;margin:0 auto;padding:0 16px;}
h1,h2,h3{font-family:'Playfair Display',Georgia,serif;font-weight:700;margin:0;}
.num{font-family:'Playfair Display',Georgia,serif;font-variant-numeric:tabular-nums;}

/* header */
.topbar{padding:20px 16px 14px;}
.datebig{font-size:34px;line-height:1;letter-spacing:.2px;}
.daysub{color:var(--ink-dim);font-size:14px;margin-top:4px;}
.badge{display:inline-flex;align-items:center;gap:6px;padding:5px 12px;border-radius:999px;
  font-family:'Playfair Display';font-weight:600;font-size:17px;margin-top:10px;}
.badge.a{background:var(--a-bg);color:var(--a);} .badge.b{background:var(--b-bg);color:var(--b);}
.badge.c{background:var(--c-bg);color:var(--c);} .badge.cardio{background:var(--cardio-bg);color:var(--cardio);}
.badge.rest{background:var(--rest-bg);color:var(--rest);}
.dayswitch{margin-top:10px;}
.dayswitch label{font-size:12px;color:var(--ink-dim);display:block;margin-bottom:4px;}
.dayswitch select{width:auto;min-width:200px;padding:7px 10px;font-size:14px;}

/* deload banner */
.banner{margin:0 16px 14px;padding:12px 14px;border-radius:10px;background:var(--cardio-bg);color:var(--warn);
  font-size:14px;display:flex;justify-content:space-between;align-items:center;gap:10px;}
.banner button{background:var(--warn);color:#fff;border:0;padding:7px 12px;border-radius:7px;font-size:13px;
  font-weight:600;white-space:nowrap;}

/* cards */
.card{background:var(--surface);border:1px solid var(--line);border-radius:12px;padding:14px 16px;margin:0 16px 12px;box-shadow:var(--shadow);}
.card h3{font-size:20px;}
.readiness-row{display:flex;justify-content:space-between;align-items:center;margin-top:10px;}
.readiness-row label{font-size:14px;color:var(--ink-dim);}
.dots{display:flex;gap:5px;}
.dot{width:22px;height:22px;border-radius:50%;border:1.5px solid var(--line);background:transparent;color:var(--ink-dim);
  font-size:11px;display:flex;align-items:center;justify-content:center;cursor:pointer;}
.dot.on{background:var(--ok);border-color:var(--ok);color:#fff;}

.ex{padding:14px 0;border-top:1px solid var(--line);}
.ex:first-of-type{border-top:0;padding-top:2px;}
.ex-head{display:flex;justify-content:space-between;align-items:baseline;gap:8px;}
.ex-name{font-size:16px;font-weight:600;}
.ex-meta{font-size:12.5px;color:var(--ink-dim);margin-top:2px;}
.ex-tag{font-size:11px;color:var(--ink-dim);border:1px solid var(--line);border-radius:5px;padding:1px 6px;white-space:nowrap;}
.suggest{margin-top:8px;font-size:13px;background:var(--surface-2);border-radius:8px;padding:8px 10px;color:var(--ink);}
.suggest b{font-family:'Playfair Display';font-weight:600;}
.sets{margin-top:10px;display:flex;flex-direction:column;gap:6px;}
.setrow{display:flex;align-items:center;gap:8px;}
.setrow .idx{width:16px;font-size:12px;color:var(--ink-dim);}
.setrow input{width:100%;background:var(--surface-2);border:1px solid var(--line);border-radius:7px;
  padding:8px 8px;font-size:15px;color:var(--ink);font-family:'Onest';}
.setrow .u{font-size:12px;color:var(--ink-dim);width:30px;}
.fail-flag{margin-top:8px;font-size:12.5px;color:var(--danger);}

.save-btn{position:sticky;bottom:16px;margin:14px 16px 0;padding:14px;border:0;border-radius:12px;
  background:var(--ink);color:var(--bg);font-family:'Playfair Display';font-weight:600;font-size:18px;width:calc(100% - 32px);}
.save-btn:disabled{opacity:.4;}

/* week view */
.daycard-title{display:flex;align-items:center;gap:8px;margin-bottom:8px;}
.weekitem{display:flex;justify-content:space-between;font-size:14px;padding:6px 0;border-top:1px solid var(--line);}
.weekitem:first-child{border-top:0;}
.weekitem .r{color:var(--ink-dim);}

/* history */
.hist-day{display:flex;justify-content:space-between;align-items:center;}
.hist-date{font-size:16px;font-weight:600;}
.hist-sub{font-size:12.5px;color:var(--ink-dim);}
.hist-del{background:none;border:0;color:var(--ink-dim);font-size:13px;text-decoration:underline;}
.hist-ex{font-size:13.5px;padding:4px 0;color:var(--ink);}
.hist-ex .sets{color:var(--ink-dim);font-family:'Playfair Display';font-size:14px;}

/* settings */
.field{margin-top:12px;}
.field label{font-size:13px;color:var(--ink-dim);display:block;margin-bottom:5px;}
select,input[type=number],input[type=date],input[type=text],input[type=password]{width:100%;padding:9px 10px;border-radius:8px;border:1px solid var(--line);
  background:var(--surface-2);color:var(--ink);font-size:15px;font-family:'Onest';}
.sched-grid{display:grid;grid-template-columns:34px 1fr;gap:8px;align-items:center;margin-top:8px;}
.sched-grid span{font-size:13px;color:var(--ink-dim);}
.btnline{margin-top:14px;display:flex;gap:8px;}
.btn{flex:1;padding:11px;border-radius:9px;border:1px solid var(--line);background:var(--surface-2);
  color:var(--ink);font-size:14px;font-weight:600;font-family:'Onest';}
.btn.danger{color:var(--danger);border-color:var(--danger);background:transparent;}
.hint{font-size:12.5px;color:var(--ink-dim);margin-top:8px;line-height:1.5;}

/* body: КБЖУ / вода / FFMI */
.metric-row{display:flex;justify-content:space-between;align-items:baseline;margin-top:10px;font-size:14px;}
.metric-row span{color:var(--ink-dim);}
.metric-row b{font-size:16px;}
.pbar{height:8px;border-radius:4px;background:var(--surface-2);overflow:hidden;margin-top:6px;}
.pbar-fill{height:100%;background:var(--ok);border-radius:4px;}
.pbar-fill.over{background:var(--danger);}
.targets-grid{display:grid;grid-template-columns:repeat(4,1fr);gap:6px;margin-top:4px;}
.targets-grid input{padding:8px 6px;font-size:13px;text-align:center;}
.foodrow{display:flex;justify-content:space-between;align-items:center;padding:8px 0;border-top:1px solid var(--line);gap:8px;}
.foodrow:first-child{border-top:0;}
.food-add{margin-top:14px;}

/* program editor */
.progtabs{display:flex;margin-bottom:4px;flex-wrap:wrap;gap:6px;}
.ptab{padding:6px 16px;border-radius:8px;border:1px solid var(--line);background:var(--surface-2);
  color:var(--ink-dim);font-family:'Playfair Display';font-weight:600;font-size:15px;}
.ptab.on{background:var(--ink);color:var(--bg);border-color:var(--ink);}
.pexlist{margin-top:14px;}
.pexrow{border-top:1px solid var(--line);padding:12px 0;}
.pexrow:first-child{border-top:0;}
.pexrow-head{display:flex;align-items:center;gap:6px;}
.pex-idx{font-size:12px;color:var(--ink-dim);width:14px;flex-shrink:0;}
.pex-name{flex:1;min-width:0;}
.pex-reorder{display:flex;gap:2px;flex-shrink:0;}
.pex-reorder button,.pex-del{background:var(--surface-2);border:1px solid var(--line);border-radius:6px;
  color:var(--ink-dim);font-size:13px;width:26px;height:26px;line-height:1;flex-shrink:0;}
.pex-reorder button:disabled{opacity:.3;}
.pex-del{color:var(--danger);border-color:var(--danger);}
.pex-fields{display:grid;grid-template-columns:1fr 1fr;gap:8px 10px;margin-top:8px;}
.pex-fields label{font-size:11.5px;color:var(--ink-dim);display:block;}
.pex-fields select,.pex-fields input{margin-top:3px;padding:7px 8px;font-size:13.5px;}
.add-ex-btn{margin-top:12px;border-style:dashed;width:100%;}

/* nav */
.nav{position:sticky;top:0;background:var(--surface);border-bottom:1px solid var(--line);z-index:10;}
.nav-inner{max-width:640px;margin:0 auto;padding:0 16px;display:flex;}
.nav button{flex:1;background:none;border:0;border-bottom:2px solid transparent;color:var(--ink-dim);
  font-family:'Onest';font-size:12px;display:flex;flex-direction:column;align-items:center;gap:3px;
  padding:10px 4px 8px;}
.nav button.on{color:var(--ink);font-weight:600;border-bottom-color:var(--ink);}
.nav .ic{font-size:17px;}

.empty{text-align:center;color:var(--ink-dim);font-size:14px;padding:30px 10px;}
.trend{font-size:12px;color:var(--ink-dim);margin-left:6px;}
.trend.up{color:var(--ok);}

/* autosave / edit / sync */
.save-status{margin:10px 16px 0;font-size:12.5px;color:var(--ink-dim);text-align:center;}
.hist-actions{display:flex;gap:12px;}
.btn.primary{background:var(--ink);color:var(--bg);border-color:var(--ink);}
.edit-card .btnline{margin-top:10px;}
.edit-card .ex .btn{padding:8px;font-size:13px;}
.sync-status{font-size:13px;text-align:right;max-width:65%;}
.toast{position:fixed;left:50%;bottom:24px;transform:translate(-50%,20px);background:var(--ink);color:var(--bg);
  padding:10px 16px;border-radius:10px;font-size:14px;opacity:0;pointer-events:none;transition:opacity .2s,transform .2s;z-index:20;}
.toast.show{opacity:1;transform:translate(-50%,0);}