/* =========================================================
   Protocolo 30 Dias: design system
   Paleta espelhada da oferta.html (verde oliva + creme).
   Tudo em token: trocar aqui muda o app inteiro.
   ========================================================= */

:root{
  /* marca */
  --brand:#2F7A4A;
  --brand-dark:#1F5C36;
  --brand-soft:#E2F2E7;
  --deep:#1C4A30;
  --deep-2:#12331F;

  /* superfícies */
  --bg:#F9F8F1;
  --cream:#EFEBE1;
  --card:#FFFFFF;
  --card-2:#F4F3EC;

  /* ação */
  --cta:#22A055;
  --cta-dark:#187A40;
  --cta-text:#FFFFFF;

  /* apoio */
  --gold:#F2D98A;
  --gold-ink:#8A6E3C;
  --sand:#EFE3D6;
  --water:#DCEAF2;
  --water-ink:#3D6E88;

  /* texto e linha */
  --ink:#16210F;
  --ink-2:#55604E;
  --ink-3:#8A937F;
  --line:#DFE6D8;
  --line-2:#EDF0E8;

  /* estado */
  --ok:#2F7A4A;
  --warn:#B07A2B;
  --danger:#97553A;

  /* forma */
  --r-sm:10px;
  --r:14px;
  --r-lg:20px;
  --r-pill:999px;
  --shadow:0 1px 2px rgba(22,33,15,.05), 0 6px 18px rgba(22,33,15,.05);
  --shadow-lg:0 10px 34px rgba(22,33,15,.12);

  --max:520px;
  --tabbar-h:66px;
}

@media (prefers-color-scheme: dark){
  :root:not([data-tema="claro"]){
    --brand:#5FBE86;
    --brand-dark:#8FD6A9;
    --brand-soft:#1B3226;
    --deep:#0F2418;
    --deep-2:#0A1A11;

    --bg:#12160F;
    --cream:#1A1F16;
    --card:#1B2118;
    --card-2:#222819;

    --cta:#2FA45C;
    --cta-dark:#238049;
    --cta-text:#08120B;

    --gold:#5C4C24;
    --gold-ink:#E4C97F;
    --sand:#2A2419;
    --water:#1B2A33;
    --water-ink:#8FC4DE;

    --ink:#EDF1E7;
    --ink-2:#A9B3A2;
    --ink-3:#7C8677;
    --line:#2A3124;
    --line-2:#232A1E;

    --shadow:0 1px 2px rgba(0,0,0,.4), 0 6px 18px rgba(0,0,0,.35);
    --shadow-lg:0 10px 34px rgba(0,0,0,.5);
  }
}
:root[data-tema="escuro"]{
  --brand:#5FBE86; --brand-dark:#8FD6A9; --brand-soft:#1B3226;
  --deep:#0F2418; --deep-2:#0A1A11;
  --bg:#12160F; --cream:#1A1F16; --card:#1B2118; --card-2:#222819;
  --cta:#2FA45C; --cta-dark:#238049; --cta-text:#08120B;
  --gold:#5C4C24; --gold-ink:#E4C97F; --sand:#2A2419;
  --water:#1B2A33; --water-ink:#8FC4DE;
  --ink:#EDF1E7; --ink-2:#A9B3A2; --ink-3:#7C8677;
  --line:#2A3124; --line-2:#232A1E;
  --shadow:0 1px 2px rgba(0,0,0,.4), 0 6px 18px rgba(0,0,0,.35);
  --shadow-lg:0 10px 34px rgba(0,0,0,.5);
}

/* ----------------- reset ----------------- */
*{box-sizing:border-box;min-width:0}
html{scroll-behavior:smooth;-webkit-text-size-adjust:100%}
html,body{max-width:100%}
body{
  margin:0;
  background:var(--bg);
  color:var(--ink);
  font-family:Poppins,-apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,Helvetica,Arial,sans-serif;
  font-size:15px;line-height:1.5;
  -webkit-font-smoothing:antialiased;
  padding-bottom:calc(var(--tabbar-h) + env(safe-area-inset-bottom));
  overscroll-behavior-y:none;
}
img{max-width:100%;height:auto;display:block}
button{font:inherit;color:inherit}
a{color:inherit;text-decoration:none}
h1,h2,h3{margin:0;line-height:1.2;letter-spacing:-.02em}
p{margin:0}
:focus-visible{outline:2.5px solid var(--brand);outline-offset:2px;border-radius:6px}

/* ----------------- layout ----------------- */
.app{max-width:var(--max);margin:0 auto;padding:0 18px 34px}
.topbar{max-width:var(--max);margin:0 auto;padding:0 18px}
.topbar:empty{display:none}
.stack{display:grid;gap:14px}
.row{display:flex;align-items:center;gap:10px}
.row-between{display:flex;align-items:center;justify-content:space-between;gap:10px}
.grid-2{display:grid;grid-template-columns:1fr 1fr;gap:12px}
.grid-4{display:grid;grid-template-columns:repeat(4,1fr);gap:10px}

/* ----------------- tipografia ----------------- */
.h1{font-size:27px;font-weight:800;letter-spacing:-.035em}
.h2{font-size:20px;font-weight:800;letter-spacing:-.03em}
.h3{font-size:16px;font-weight:700}
.lead{font-size:15px;color:var(--ink-2)}
.small{font-size:13px;color:var(--ink-2)}
.tiny{font-size:11.5px;color:var(--ink-3)}
.eyebrow{
  font-size:11px;font-weight:700;letter-spacing:.1em;text-transform:uppercase;
  color:var(--brand);
}
.script{
  font-family:Caveat,ui-rounded,Georgia,serif;
  font-size:19px;line-height:1.15;color:var(--ink-2);font-weight:600;
  transform:rotate(-3deg);text-align:right;
  flex:none;max-width:100px;margin-top:4px;
}
@media (max-width:359px){ .script{display:none} }

/* ----------------- header de tela ----------------- */
.screen-head{padding:22px 0 14px;display:flex;align-items:flex-start;justify-content:space-between;gap:14px}
.screen-head .h1{max-width:16ch}

/* barra superior com voltar (telas internas) */
.bar{
  display:flex;align-items:center;gap:12px;
  background:var(--deep);color:#fff;
  margin:0 -18px;padding:14px 18px calc(14px + env(safe-area-inset-top));
  padding-top:calc(14px + env(safe-area-inset-top));
}
.bar .h3{color:#fff;flex:1;text-align:center}
.bar button{background:none;border:0;padding:6px;color:#fff;cursor:pointer;display:grid;place-items:center}
.bar svg{width:22px;height:22px;fill:none;stroke:currentColor;stroke-width:2;stroke-linecap:round;stroke-linejoin:round}

/* ----------------- avatar / topo Início ----------------- */
.avatar{
  width:40px;height:40px;border-radius:var(--r-pill);
  background:var(--brand);color:#fff;
  display:grid;place-items:center;font-weight:700;font-size:14px;flex:none;
}

/* ----------------- cards ----------------- */
.card{
  background:var(--card);border:1px solid var(--line-2);
  border-radius:var(--r-lg);padding:16px;box-shadow:var(--shadow);
}
.card-flat{background:var(--card-2);border:1px solid var(--line-2);border-radius:var(--r);padding:14px}
.card-link{display:flex;align-items:center;gap:13px;width:100%;text-align:left;cursor:pointer;border:1px solid var(--line-2);
  background:var(--card);border-radius:var(--r-lg);padding:13px;box-shadow:var(--shadow)}
.card-link:active{transform:scale(.99)}
.card-link .chev{margin-left:auto;flex:none;width:28px;height:28px;border-radius:var(--r-pill);
  background:var(--card-2);display:grid;place-items:center;color:var(--ink-2)}
.card-link .chev svg{width:15px;height:15px;fill:none;stroke:currentColor;stroke-width:2.4;stroke-linecap:round;stroke-linejoin:round}

/* banner do protocolo */
.hero{
  position:relative;overflow:hidden;
  background:linear-gradient(135deg,var(--deep) 0%,var(--brand-dark) 100%);
  color:#fff;border-radius:var(--r-lg);padding:20px;
  box-shadow:var(--shadow-lg);
}
.hero .eyebrow{color:#BFE3CC}
.hero h2{font-size:31px;font-weight:800;letter-spacing:-.04em;margin:2px 0 6px}
.hero p{color:#D9EADF;font-size:13.5px;max-width:24ch}
.hero .btn{margin-top:14px}
.hero-mark{
  position:absolute;right:-26px;top:-26px;width:150px;height:150px;border-radius:50%;
  background:rgba(255,255,255,.06);pointer-events:none;
}

/* ícone quadrado dos itens de lista */
.ico{
  width:48px;height:48px;border-radius:var(--r);flex:none;
  display:grid;place-items:center;background:var(--brand-soft);color:var(--brand-dark);
}
.ico svg{width:24px;height:24px;fill:none;stroke:currentColor;stroke-width:1.8;stroke-linecap:round;stroke-linejoin:round}
.ico.sand{background:var(--sand);color:var(--gold-ink)}
.ico.water{background:var(--water);color:var(--water-ink)}

/* ----------------- botões ----------------- */
.btn{
  display:inline-flex;align-items:center;justify-content:center;gap:8px;
  background:var(--cta);color:var(--cta-text);border:0;cursor:pointer;
  padding:13px 20px;border-radius:var(--r-pill);
  font-weight:700;font-size:15px;line-height:1;
}
.btn:active{background:var(--cta-dark)}
.btn-block{width:100%}
.btn-soft{background:var(--gold);color:var(--gold-ink)}
.btn-ghost{background:transparent;color:var(--brand-dark);border:1.5px solid var(--line)}
.btn-sm{padding:10px 15px;font-size:13.5px}

/* marcar como concluído */
.check{
  display:inline-flex;align-items:center;gap:9px;cursor:pointer;
  background:var(--deep);color:#fff;border:0;
  padding:11px 13px;border-radius:var(--r);font-size:12.5px;font-weight:600;
  line-height:1.15;text-align:left;max-width:132px;
}
.check .box{
  width:19px;height:19px;border-radius:5px;border:2px solid rgba(255,255,255,.65);
  flex:none;display:grid;place-items:center;
}
.check .box svg{width:12px;height:12px;fill:none;stroke:#fff;stroke-width:3;stroke-linecap:round;stroke-linejoin:round;opacity:0}
.check[aria-pressed="true"]{background:var(--brand-soft);color:var(--brand-dark)}
.check[aria-pressed="true"] .box{background:var(--brand);border-color:var(--brand)}
.check[aria-pressed="true"] .box svg{opacity:1;stroke:#fff}

/* ----------------- chips / abas internas ----------------- */
.chips{display:flex;gap:8px;overflow-x:auto;padding:2px 18px 2px;margin:0 -18px;scrollbar-width:none}
.chips::-webkit-scrollbar{display:none}
.chip{
  flex:none;padding:8px 13px;border-radius:var(--r-pill);cursor:pointer;
  background:var(--card);border:1px solid var(--line);color:var(--ink-2);
  font-size:13.5px;font-weight:600;
}
.chip{font-size:13px}
.chip[aria-selected="true"]{background:var(--deep);border-color:var(--deep);color:#fff}

/* faixa dos 7 dias */
.days{display:grid;grid-template-columns:repeat(7,1fr);gap:6px}
.days .day{min-width:0}
.day{
  border:1px solid var(--line);background:var(--card);border-radius:var(--r-sm);
  padding:8px 2px;text-align:center;cursor:pointer;
}
.day .wd{font-size:10.5px;color:var(--ink-3);font-weight:600}
.day .dn{font-size:15px;font-weight:700;margin-top:1px}
.day[aria-selected="true"]{background:var(--deep);border-color:var(--deep);color:#fff}
.day[aria-selected="true"] .wd{color:rgba(255,255,255,.75)}
.day.done{border-color:var(--brand);background:var(--brand-soft)}
.day.future{opacity:.45}

/* ----------------- anel de progresso ----------------- */
.ring{width:52px;height:52px;flex:none;position:relative}
.ring svg{width:100%;height:100%;transform:rotate(-90deg)}
.ring circle{fill:none;stroke-width:5;stroke-linecap:round}
.ring .track{stroke:var(--line)}
.ring .bar{stroke:var(--brand);transition:stroke-dashoffset .4s ease}
.ring b{
  position:absolute;inset:0;display:grid;place-items:center;
  font-size:12px;font-weight:700;color:var(--ink);
}

/* barra de progresso */
.pbar{height:9px;border-radius:var(--r-pill);background:var(--line);overflow:hidden}
.pbar i{display:block;height:100%;background:var(--brand);border-radius:inherit}

/* ----------------- métrica ----------------- */
.metric{background:var(--card);border:1px solid var(--line-2);border-radius:var(--r);padding:12px 8px;text-align:center;box-shadow:var(--shadow)}
.metric .ico{width:36px;height:36px;margin:0 auto 7px;border-radius:var(--r-pill)}
.metric .ico svg{width:19px;height:19px}
.metric b{display:block;font-size:19px;font-weight:800;letter-spacing:-.03em}
.metric span{display:block;font-size:10.5px;color:var(--ink-2);line-height:1.25;margin-top:2px}

/* linha de medida */
.mrow{display:flex;justify-content:space-between;align-items:baseline;padding:9px 0;border-bottom:1px solid var(--line-2)}
.mrow:last-child{border-bottom:0}
.mrow b{font-weight:700;font-variant-numeric:tabular-nums}
.delta-down{color:var(--ok)}
.delta-up{color:var(--danger)}

/* ----------------- faixa de encorajamento ----------------- */
.note{
  background:var(--brand-soft);color:var(--brand-dark);
  border-radius:var(--r);padding:12px 14px;font-size:13px;font-weight:600;text-align:center;
}
.note-dark{background:var(--deep);color:#fff;text-align:left;display:flex;align-items:center;gap:12px}

/* ----------------- formulário ----------------- */
.field{display:grid;gap:6px}
.field label{font-size:12.5px;font-weight:600;color:var(--ink-2)}
.field input,.field select{
  width:100%;padding:13px 14px;border-radius:var(--r);
  border:1.5px solid var(--line);background:var(--card);color:var(--ink);
  font:inherit;font-size:16px; /* 16px evita zoom automático no iOS */
}
.field input:focus,.field select:focus{border-color:var(--brand);outline:none}

/* ----------------- popups de entrada ----------------- */
body.modal-open{overflow:hidden}
.modal-backdrop{
  position:fixed;inset:0;z-index:50;display:grid;place-items:center;
  padding:18px;background:rgba(12,22,14,.5);
  backdrop-filter:blur(4px);-webkit-backdrop-filter:blur(4px);
}
.modal-card{
  width:min(100%,500px);max-height:calc(100dvh - 36px);overflow:auto;
  background:var(--card);color:var(--ink);border:1px solid var(--line);
  border-radius:24px;padding:22px;box-shadow:var(--shadow-lg);
}
.modal-card .h2{margin-top:5px}
.modal-copy{margin-top:8px}
.modal-card .field{margin:20px 0 14px}
.modal-msg{min-height:20px;margin-top:8px;color:var(--danger)}
.modal-help{text-align:center;margin-top:8px}
.modal-warning{
  margin-top:14px;padding:10px 12px;border-radius:var(--r);
  background:var(--sand);color:var(--gold-ink);font-weight:600;
}
.protocol-options{display:grid;gap:9px;margin-top:18px}
.protocol-option{
  display:grid;gap:6px;width:100%;padding:13px;text-align:left;cursor:pointer;
  border:1px solid var(--line);border-radius:var(--r);background:var(--card-2);color:var(--ink);
}
.protocol-option.selected{border-color:var(--brand);background:var(--brand-soft)}
.protocol-option-top{display:flex;align-items:center;gap:8px;min-width:0}
.protocol-option-top b{font-size:15px}
.protocol-tag{
  margin-left:auto;font-size:10px;color:var(--ink-2);font-weight:700;
  text-align:right;line-height:1.2
}
.protocol-option.selected .protocol-tag{color:var(--brand-dark)}
.protocol-option-copy{font-size:12px;line-height:1.4;color:var(--ink-2)}

/* ----------------- calendário de doses e meta de fotos ----------------- */
.dose-month-nav{display:flex;align-items:center;justify-content:space-between;gap:12px;margin-top:18px}
.dose-month-nav .chip{padding:5px 12px;font-size:20px;line-height:1}
.dose-weekdays,.dose-calendar{display:grid;grid-template-columns:repeat(7,1fr);gap:5px}
.dose-weekdays{margin-top:12px}
.dose-weekdays span{text-align:center;font-size:10px;color:var(--ink-3);font-weight:700}
.dose-calendar{margin-top:5px}
.dose-empty{min-height:43px}
.dose-day{
  min-height:43px;position:relative;display:grid;place-items:center;align-content:center;gap:1px;
  border:1px solid var(--line);border-radius:var(--r-sm);background:var(--card-2);
  color:var(--ink);cursor:pointer;font:inherit;padding:5px 2px;
}
.dose-day b{font-size:13px;line-height:1}
.dose-day.selected{border-color:var(--brand);background:var(--deep);color:#fff}
.dose-day.taken{border-color:var(--brand);background:var(--brand-soft);color:var(--brand-dark)}
.dose-day.selected.taken{background:var(--deep);color:#fff}
.dose-day.future,.dose-day:disabled{opacity:.38;cursor:not-allowed}
.dose-check{font-size:10px;font-weight:800;line-height:1;color:var(--brand-dark)}
.dose-day.selected .dose-check{color:#fff}
.dose-entry{border-top:1px solid var(--line-2);margin-top:16px;padding-top:15px}
.dose-entry .field{margin-top:10px}
.dose-disclaimer{margin-top:12px;text-align:center}
.photo-goal-days{display:grid;grid-template-columns:repeat(3,1fr);gap:8px;margin-top:13px}
.photo-goal-day{
  display:grid;justify-items:center;gap:2px;padding:8px 4px;border:1px solid var(--line);
  border-radius:var(--r);background:var(--card);color:var(--ink-2)
}
.photo-goal-day b{width:25px;height:25px;display:grid;place-items:center;border-radius:var(--r-pill);background:var(--line);font-size:12px}
.photo-goal-day small{font-size:10.5px}
.photo-goal-day.done{border-color:var(--brand);color:var(--brand-dark)}
.photo-goal-day.done b{background:var(--brand);color:#fff}
.setup-steps{display:grid;gap:10px;margin-top:20px}
.setup-step{
  display:flex;align-items:center;gap:10px;padding:12px;
  border:1px solid var(--line);border-radius:var(--r);
  background:var(--card-2);transition:border-color .2s ease,background .2s ease;
}
.setup-step.next{border-color:var(--brand);background:var(--brand-soft)}
.setup-step.done{border-color:var(--brand);color:var(--brand-dark)}
.setup-number{
  width:28px;height:28px;flex:none;display:grid;place-items:center;
  border-radius:var(--r-pill);background:var(--line);color:var(--ink-2);
  font-size:13px;font-weight:800;
}
.setup-step.next .setup-number,.setup-step.done .setup-number{background:var(--brand);color:#fff}
.setup-info{flex:1;display:grid;gap:1px}
.setup-info b{font-size:13px}
.setup-info small{font-size:11.5px;color:var(--ink-2);line-height:1.3}
.setup-status{font-size:11px;font-weight:700;color:var(--ink-3)}
.setup-step.done .setup-status{color:var(--brand-dark)}
.setup-steps > .btn{margin:-2px 0 3px}

@media (max-width:420px){
  .modal-backdrop{align-items:end;padding:10px}
  .modal-card{max-height:calc(100dvh - 20px);padding:20px;border-radius:22px}
}

/* ----------------- tabbar ----------------- */
.tabbar{
  position:fixed;left:0;right:0;bottom:0;z-index:40;
  display:grid;grid-template-columns:repeat(5,1fr);
  background:color-mix(in srgb, var(--card) 92%, transparent);
  backdrop-filter:saturate(160%) blur(12px);
  -webkit-backdrop-filter:saturate(160%) blur(12px);
  border-top:1px solid var(--line);
  padding-bottom:env(safe-area-inset-bottom);
}
.tab{
  display:grid;place-items:center;gap:3px;
  padding:9px 2px 8px;color:var(--ink-3);font-size:10px;font-weight:600;
}
.tab svg{width:22px;height:22px;fill:none;stroke:currentColor;stroke-width:1.9;stroke-linecap:round;stroke-linejoin:round}
.tab[aria-current="page"]{color:var(--brand-dark)}
.tab[aria-current="page"] svg{stroke-width:2.3}

/* ----------------- toast ----------------- */
.toast{
  position:fixed;left:50%;bottom:calc(var(--tabbar-h) + 18px + env(safe-area-inset-bottom));
  transform:translateX(-50%);z-index:60;
  background:var(--deep-2);color:#fff;padding:11px 17px;border-radius:var(--r-pill);
  font-size:13px;font-weight:600;box-shadow:var(--shadow-lg);max-width:calc(100% - 36px);
  opacity:0;transition:opacity .22s ease;pointer-events:none;text-align:center;
}
.toast.on{opacity:1}

/* ----------------- rodapé legal ----------------- */
.legal{
  margin-top:26px;padding-top:16px;border-top:1px solid var(--line-2);
  font-size:11px;line-height:1.5;color:var(--ink-3);
}

/* ----------------- utilitários ----------------- */
.sep{height:1px;background:var(--line-2);margin:4px 0}
.hidden{display:none !important}
.center{text-align:center}
.mt{margin-top:18px}
.tabular{font-variant-numeric:tabular-nums}

@media (prefers-reduced-motion: reduce){
  *{animation:none !important;transition:none !important}
  html{scroll-behavior:auto}
}

/* ----------------- conteúdo longo (módulos e bônus) ----------------- */

/* lista numerada com bolinha */
.num-bolha{
  width:20px;height:20px;flex:none;border-radius:var(--r-pill);
  background:var(--brand-soft);color:var(--brand-dark);
  display:grid;place-items:center;
  font-size:11px;font-weight:800;margin-top:1px;
}
.num-bolha::before{content:counter(n)}

/* tabela: rola sozinha quando não cabe, a página nunca rola de lado */
.tab-wrap{
  overflow-x:auto;-webkit-overflow-scrolling:touch;
  margin:0 0 14px;border:1px solid var(--line);border-radius:var(--r);
}
.tabela{border-collapse:collapse;width:100%;font-size:13px;min-width:280px}
.tabela th,.tabela td{
  text-align:left;padding:9px 11px;border-bottom:1px solid var(--line-2);
  vertical-align:top;
}
.tabela thead th{
  background:var(--card-2);font-weight:700;font-size:11px;
  letter-spacing:.06em;text-transform:uppercase;color:var(--ink-2);
  white-space:nowrap;
}
.tabela tbody tr:last-child td{border-bottom:0}
.tabela td:first-child{font-weight:600}

/* exercício dentro do treino */
.ex{padding:11px 0;border-bottom:1px solid var(--line-2)}
.ex:last-child{border-bottom:0}
.ex b{font-size:14px;font-weight:700}
.ex .row-between{align-items:baseline;gap:12px}
.ex .row-between .small{white-space:nowrap;color:var(--brand-dark);font-weight:600}

/* primeiro título de bloco não empurra o card para baixo */
.card > .h2:first-child{margin-top:0}