/* ============================================================
 * style.css — 塑形健身 App
 * ============================================================ */
:root{
  --primary:#3b5bfd; --primary-dark:#2a44c4; --bg:#f5f6fa; --card:#fff;
  --text:#1f2329; --muted:#8a8f99; --border:#e8eaef;
  --green:#34a853; --orange:#f29900; --red:#e54545;
}
*{box-sizing:border-box;margin:0;padding:0;-webkit-tap-highlight-color:transparent;}
body{font-family:"PingFang SC","Microsoft YaHei",-apple-system,sans-serif;
  background:var(--bg);color:var(--text);font-size:15px;line-height:1.6;}
#app{max-width:480px;margin:0 auto;min-height:100vh;background:var(--bg);
  box-shadow:0 0 24px rgba(0,0,0,.06);position:relative;}
a{color:var(--primary);text-decoration:none;}

.page{padding:20px 16px 84px;}
.page.narrow{padding-top:48px;}
.page-head{display:flex;align-items:baseline;gap:10px;margin-bottom:16px;}
.page-head h1{font-size:22px;}
.page-head .back{font-size:20px;color:var(--text);}
.home-head{display:flex;justify-content:space-between;align-items:center;margin-bottom:16px;}
.home-head h1{font-size:22px;}
.bmi{background:linear-gradient(135deg,#3b5bfd,#7a5bff);color:#fff;border-radius:14px;
  padding:8px 16px;text-align:center;}
.bmi b{font-size:20px;display:block;line-height:1.2;}
.bmi span{font-size:11px;opacity:.85;}

/* 卡片 */
.card{background:var(--card);border-radius:14px;padding:16px;margin-bottom:14px;
  border:1px solid var(--border);}
.card.accent{border-left:4px solid var(--primary);}
.card.accent-green{border-left:4px solid var(--green);}
.card-hd{display:flex;justify-content:space-between;align-items:center;
  font-weight:600;font-size:15px;margin-bottom:8px;gap:8px;flex-wrap:wrap;}
.muted{color:var(--muted);font-size:13px;}
.center{text-align:center;}
.link{font-size:13px;}
.link-btn{border:none;background:none;color:var(--primary);font-size:13px;cursor:pointer;}

/* 徽章 / 圆点 */
.badge{background:#eef1ff;color:var(--primary-dark);border-radius:20px;
  padding:2px 10px;font-size:12px;font-weight:600;white-space:nowrap;}
.badge.green{background:#e6f5ea;color:var(--green);}
.badge.orange{background:#fff3dd;color:var(--orange);}
.badge.red{background:#ffe9e9;color:var(--red);}
.badge.gray{background:#f2f4fa;color:var(--muted);}
.dot{display:inline-block;width:10px;height:10px;border-radius:50%;margin-right:6px;}
.dot.green{background:var(--green);} .dot.orange{background:var(--orange);}
.dot.red{background:var(--red);} .dot.gray{background:#c9cdd6;}

/* 表单 */
.field{margin-bottom:14px;}
.field label{display:block;font-size:13px;color:var(--muted);margin-bottom:6px;}
.field input{width:100%;padding:11px 12px;border:1px solid var(--border);
  border-radius:10px;font-size:15px;background:#fff;}
.field input:focus{outline:2px solid #c6d0ff;border-color:var(--primary);}
.check{display:flex;align-items:center;gap:8px;font-size:14px;color:var(--text)!important;}
.check input{width:auto;}
.err{display:none;color:var(--red);font-size:13px;margin:4px 0 8px;}
.privacy{font-size:12px;color:var(--muted);margin-top:6px;}

.chips{display:flex;flex-wrap:wrap;gap:8px;}
.chip{padding:7px 14px;border:1px solid var(--border);border-radius:20px;
  font-size:13.5px;background:#fff;cursor:pointer;user-select:none;}
.chip.on{background:var(--primary);color:#fff;border-color:var(--primary);}

.btn{display:block;width:100%;padding:13px;border:none;border-radius:12px;
  background:var(--primary);color:#fff;font-size:15.5px;font-weight:600;cursor:pointer;}
.btn:active{background:var(--primary-dark);}
.btn.ghost{background:#f2f4fa;color:var(--text);}
.btn.danger{background:#ffe9e9;color:var(--red);margin-top:10px;}
.btn.small{width:auto;padding:8px 18px;font-size:13px;display:inline-block;}
.btn[disabled]{opacity:.45;cursor:not-allowed;}
.btn-row{display:flex;gap:10px;margin-top:14px;}
.btn-row .btn{flex:1;margin-top:0;}
.btn-row .btn.small{flex:none;}

.progress{height:8px;background:#eef0f5;border-radius:6px;overflow:hidden;margin:8px 0;}
.progress i{display:block;height:100%;background:var(--green);border-radius:6px;transition:width .35s;}

/* 引导页 */
.ob-head{margin-bottom:22px;}
.ob-head h1{font-size:24px;margin-bottom:4px;}
.ob-head p{color:var(--muted);font-size:13px;}
.callout{border-left:4px solid var(--primary);background:#f0f3ff;padding:10px 14px;
  border-radius:0 10px 10px 0;font-size:13px;margin:10px 0;}
.callout.warn{border-color:var(--orange);background:#fff7e8;}

/* 首页 */
.weekrow{display:flex;align-items:center;padding:8px 0;border-bottom:1px solid #f2f4fa;font-size:14px;}
.weekrow:last-child{border-bottom:none;}
.weekrow .wd{color:var(--muted);width:44px;flex:none;}
.today-tag{margin-left:auto;background:#ffe9e9;color:var(--red);font-size:11px;
  padding:1px 8px;border-radius:12px;font-weight:600;}

/* 打卡页 */
.simple-list{list-style:none;}
.simple-list li{padding:6px 0 6px 18px;position:relative;font-size:14px;color:#3c4048;}
.simple-list li::before{content:'';position:absolute;left:4px;top:14px;width:6px;height:6px;
  border-radius:50%;background:var(--primary);}
.ex-item{display:flex;align-items:center;justify-content:space-between;gap:10px;
  padding:12px;border:1px solid var(--border);border-radius:12px;margin-bottom:10px;
  cursor:pointer;background:#fff;transition:all .2s;}
.ex-item.done{border-color:var(--green);background:#f4fbf6;}
.ex-info{display:flex;flex-direction:column;}
.ex-info b{font-size:15px;}
.ex-info .tip{font-size:12px;color:var(--muted);margin-top:2px;}
.ex-check{flex:none;min-width:58px;text-align:center;padding:7px 10px;border-radius:20px;
  background:#eef1ff;color:var(--primary-dark);font-size:13px;font-weight:600;}
.ex-item.done .ex-check{background:var(--green);color:#fff;}

/* 计划页 */
details.session{border-top:1px solid #f2f4fa;padding:6px 0;}
details.session summary{display:flex;justify-content:space-between;align-items:center;
  cursor:pointer;padding:8px 0;font-size:14px;list-style:none;gap:8px;}
details.session summary::-webkit-details-marker{display:none;}
details.session summary::after{content:'▾';color:var(--muted);font-size:12px;}
details.session[open] summary::after{content:'▴';}

/* 饮食页 */
.kcal{font-size:38px;font-weight:700;color:var(--primary-dark);line-height:1.2;}
.kcal span{font-size:15px;font-weight:400;color:var(--muted);}
.macros{display:flex;gap:10px;}
.macro{flex:1;border-radius:12px;padding:12px;text-align:center;color:#fff;}
.macro b{display:block;font-size:18px;}
.macro span{font-size:12px;opacity:.9;}
.macro.p{background:linear-gradient(135deg,#3b5bfd,#6c8bff);}
.macro.f{background:linear-gradient(135deg,#f29900,#f7b955);}
.macro.c{background:linear-gradient(135deg,#34a853,#6fce85);}
.meal{padding:10px 0;border-bottom:1px solid #f2f4fa;}
.meal:last-child{border-bottom:none;}
.meal-hd{display:flex;justify-content:space-between;margin-bottom:2px;}
.meal p{font-size:13.5px;color:#3c4048;}

/* 日历 */
.cal-head{display:grid;grid-template-columns:repeat(7,1fr);text-align:center;
  font-size:12px;color:var(--muted);margin-bottom:6px;}
.cal{display:grid;grid-template-columns:repeat(7,1fr);gap:4px;}
.cal-cell{aspect-ratio:1;display:flex;flex-direction:column;align-items:center;
  justify-content:center;border-radius:10px;font-size:13px;background:#f7f8fb;position:relative;}
.cal-cell i{font-style:normal;font-size:10px;line-height:1;}
.cal-cell.today{outline:2px solid var(--primary);}
.cal-cell.train{background:#eef1ff;}
.cal-cell.full{background:#e6f5ea;color:var(--green);font-weight:600;}
.cal-cell.partial{background:#fff3dd;color:var(--orange);font-weight:600;}
.cal-cell.missed{background:#ffe9e9;color:var(--red);}
.cal-cell.empty{background:transparent;}
.legend{display:flex;gap:14px;flex-wrap:wrap;margin-top:12px;font-size:12px;color:var(--muted);}

/* 档案页 */
.prow{display:flex;justify-content:space-between;padding:9px 0;
  border-bottom:1px solid #f2f4fa;font-size:14px;gap:12px;}
.prow:last-child{border-bottom:none;}
.prow span:last-child{text-align:right;}

/* 底部导航 */
.tabbar{position:fixed;bottom:0;left:50%;transform:translateX(-50%);width:100%;
  max-width:480px;display:flex;background:#fff;border-top:1px solid var(--border);
  padding:6px 0 calc(6px + env(safe-area-inset-bottom));z-index:20;}
.tabbar a{flex:1;display:flex;flex-direction:column;align-items:center;gap:2px;
  font-size:11px;color:var(--muted);padding:4px 0;}
.tabbar a span{font-size:19px;}
.tabbar a.on{color:var(--primary);font-weight:600;}

/* Toast */
.toast{position:fixed;left:50%;bottom:90px;transform:translateX(-50%) translateY(20px);
  background:rgba(31,35,41,.92);color:#fff;font-size:13.5px;padding:11px 20px;
  border-radius:12px;opacity:0;transition:all .3s;z-index:99;max-width:86%;text-align:center;}
.toast.show{opacity:1;transform:translateX(-50%) translateY(0);}

/* 弹窗 */
.modal-mask{position:fixed;inset:0;background:rgba(0,0,0,.45);z-index:98;
  display:flex;align-items:center;justify-content:center;padding:24px;}
.modal{background:#fff;border-radius:16px;padding:24px;max-width:400px;width:100%;}
.modal h3{margin-bottom:10px;}
.modal p{font-size:14px;color:#3c4048;}
.modal .btn{margin-top:18px;}

/* 动作详解 */
.ex-wrap{margin-bottom:10px;}
.ex-wrap .ex-item{margin-bottom:0;}
.ex-toggle{display:block;width:100%;margin-top:-4px;padding:6px;border:1px solid var(--border);
  border-top:none;border-radius:0 0 12px 12px;background:#f7f8fb;color:var(--primary-dark);
  font-size:12.5px;cursor:pointer;}
.ex-detail{padding:12px;border:1px solid var(--border);border-top:none;border-radius:0 0 12px 12px;
  background:#fbfcff;margin-top:-4px;}
.exd-sec{margin-bottom:10px;font-size:13.5px;}
.exd-sec b{display:block;font-size:13px;margin-bottom:4px;}
.exd-sec ol,.exd-sec ul{padding-left:20px;}
.exd-sec li{margin:3px 0;color:#3c4048;font-size:13px;}
.exd-sec p{font-size:13px;color:#3c4048;}
.exd-risk{background:#fff3dd;border-left:3px solid var(--orange);padding:8px 10px;
  border-radius:0 8px 8px 0;font-size:12.5px;color:#7a4a00;margin-top:8px;}
details.ex-detail-plan{padding:6px 0 6px 12px;border-top:none;}
details.ex-detail-plan summary{font-size:13px;color:#3c4048;padding:4px 0;}
details.ex-detail-plan .ex-detail-body{padding:6px 4px 10px;}

/* 中止提示 */
.stop-card{border-left:4px solid var(--red);padding:12px 16px;}
.stop-card summary{cursor:pointer;list-style:none;font-size:14px;color:var(--red);}
.stop-card summary::-webkit-details-marker{display:none;}
.stop-card summary::before{content:'⚠ ';}
.stop-list{padding-left:20px;margin:10px 0 6px;}
.stop-list li{font-size:13.5px;margin:5px 0;color:#3c4048;}
.stop-advice{font-size:12.5px;color:var(--red);background:#ffefef;padding:8px 10px;
  border-radius:8px;margin-top:6px;}

/* 菜谱 */
details.recipe{border-bottom:1px solid #f2f4fa;padding:4px 0;}
details.recipe:last-of-type{border-bottom:none;}
details.recipe summary{display:flex;justify-content:space-between;align-items:baseline;
  gap:8px;cursor:pointer;padding:9px 0;font-size:14px;list-style:none;}
details.recipe summary::-webkit-details-marker{display:none;}
details.recipe summary::after{content:'▾';color:var(--muted);font-size:12px;flex:none;}
details.recipe[open] summary::after{content:'▴';}
.r-body{padding:0 0 12px;}
.r-macros{display:flex;gap:8px;flex-wrap:wrap;margin-bottom:8px;}
.rm{font-size:12px;padding:2px 9px;border-radius:12px;font-weight:600;}
.rm.p{background:#e8edff;color:var(--primary-dark);}
.rm.c{background:#e6f5ea;color:var(--green);}
.rm.f{background:#fff3dd;color:var(--orange);}
.r-ing{font-size:13px;color:#3c4048;margin-bottom:8px;background:#f7f8fb;
  padding:8px 10px;border-radius:8px;}
.r-steps{padding-left:20px;}
.r-steps li{font-size:13.5px;color:#3c4048;margin:4px 0;}

/* 外卖/便利店指南 */
.guide-cols{display:grid;grid-template-columns:1fr 1fr;gap:12px;margin-top:10px;}
.guide-cols b{display:block;font-size:13px;margin-bottom:6px;}
.t-green{color:var(--green);}
.t-red{color:var(--red);}
.guide-cols ul{padding-left:18px;}
.guide-cols li{font-size:12.5px;color:#3c4048;margin:4px 0;}