:root{--bg: #f6f9fb;--surface: #ffffff;--text: #0f1f2e;--muted: #52606d;--border: #dce4ea;--accent: #0a4478;--accent-soft: #e6f4dc;--highlight: #3d8c10;--warn-bg: #fff4e0;--warn-text: #7a4a00;--protein: #0a4478;--carbs: #4cae14;--fat: #1a8ad4;--bmi-u: #60a5fa;--bmi-h: #22c55e;--bmi-o: #f59e0b;--bmi-ob: #ef4444;color-scheme:light}@media (prefers-color-scheme: dark){:root{--bg: #0b1622;--surface: #112131;--text: #e8f0f8;--muted: #9aabbb;--border: #213547;--accent: #7ccf4a;--accent-soft: #17311f;--highlight: #7ccf4a;--warn-bg: #3a2a0c;--warn-text: #fcd38a;--protein: #5aa9e6;--carbs: #7ccf4a;--fat: #c4a5f7;color-scheme:dark}}*{box-sizing:border-box}html{-webkit-text-size-adjust:100%;text-size-adjust:100%;-webkit-tap-highlight-color:transparent}@media (prefers-reduced-motion: no-preference){html{scroll-behavior:smooth}}[id]{scroll-margin-top:80px}a,button,label,select,summary,input{touch-action:manipulation}body{margin:0;background:var(--bg);color:var(--text);font:16px/1.6 system-ui,-apple-system,Segoe UI,Roboto,sans-serif}a{color:var(--accent)}h1,h2,h3{line-height:1.2;letter-spacing:-.01em}h1{font-size:clamp(1.8rem,4vw,2.5rem);margin:1.5rem 0 .5rem}h2{font-size:1.4rem;margin:2.5rem 0 1rem}h3{font-size:1rem;margin:1.5rem 0 .5rem;color:var(--muted);text-transform:uppercase;letter-spacing:.04em}.wrap{max-width:1080px;margin:0 auto;padding:0 max(16px,env(safe-area-inset-right)) 0 max(16px,env(safe-area-inset-left))}.skip{position:absolute;left:-999px}.skip:focus{left:16px;top:8px;background:var(--surface);padding:8px;z-index:10}.site-header{background:var(--surface);border-bottom:1px solid var(--border)}.header-inner{display:flex;align-items:center;gap:8px 24px;flex-wrap:wrap;padding-top:12px;padding-bottom:12px}.logo{display:flex;align-items:center;min-height:44px}.logo img{height:44px;width:auto;display:block}.top-nav{display:flex;gap:4px;flex-wrap:wrap}.top-nav a{color:var(--muted);text-decoration:none;padding:6px 10px;border-radius:8px;font-size:.95rem}.top-nav a[aria-current=page]{background:var(--accent-soft);color:var(--accent)}@media (hover: hover){.top-nav a:hover{background:var(--accent-soft);color:var(--accent)}}main{padding-bottom:48px}.lead{font-size:1.1rem;color:var(--muted);max-width:680px;margin-top:0}.hero{padding:24px 0 8px}.hero h1{font-size:clamp(2rem,5vw,3rem)}.btn{display:inline-block;background:var(--accent);color:var(--bg);padding:12px 20px;border-radius:10px;text-decoration:none;font-weight:600;border:0;font:inherit;cursor:pointer}.btn.secondary{background:var(--accent-soft);color:var(--accent);margin-top:16px;font-weight:600}.btn:disabled{opacity:.7;cursor:default}.calc{display:grid;grid-template-columns:minmax(0,1fr) minmax(0,1fr);gap:24px;margin-top:24px;align-items:start}@media (max-width: 800px){.calc{grid-template-columns:minmax(0,1fr)}}.calc>div:first-child,.calc>.grid{background:var(--surface);border:1px solid var(--border);border-radius:14px;padding:20px}.calc>div:first-child>.grid+.grid{margin-top:16px;padding-top:16px;border-top:1px solid var(--border)}.results{background:var(--surface);border:1px solid var(--border);border-radius:14px;padding:20px;position:sticky;top:16px}@media (max-width: 800px){.results{position:static}}.grid{display:grid;gap:16px}.field{display:flex;flex-direction:column;gap:6px;border:0;margin:0;padding:0;min-width:0}.field>label,.field>legend{font-weight:600;font-size:.95rem;padding:0;margin-bottom:6px}fieldset.field>legend{margin-bottom:6px}.field small{color:var(--muted)}.input-wrap{position:relative;display:flex}input[type=number],select{width:100%;font:inherit;color:var(--text);background:var(--bg);border:1px solid var(--border);border-radius:10px;padding:10px 12px;min-height:44px}input[type=number]{padding-right:56px;-moz-appearance:textfield}select{min-width:0;max-width:100%;overflow:hidden;text-overflow:ellipsis;-webkit-appearance:none;-moz-appearance:none;appearance:none;padding-right:36px;background:var(--bg) url("data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' width='12' height='8' fill='none' stroke='%2352606d' stroke-width='2' stroke-linecap='round'%3E%3Cpath d='M1 1.5l5 5 5-5'/%3E%3C/svg%3E") no-repeat right 14px center}input::-webkit-outer-spin-button,input::-webkit-inner-spin-button{-webkit-appearance:none;margin:0}input:focus-visible,select:focus-visible,.seg label:focus-within{outline:2px solid var(--accent);outline-offset:1px}.suffix{position:absolute;right:12px;top:50%;transform:translateY(-50%);color:var(--muted);pointer-events:none;font-size:.9rem}.pair{display:grid;grid-template-columns:1fr 1fr;gap:8px}.seg{display:flex;flex-wrap:wrap;background:var(--bg);border:1px solid var(--border);border-radius:10px;padding:3px;gap:3px}.seg label{flex:1 1 auto;display:flex;align-items:center;justify-content:center;min-height:40px;text-align:center;padding:8px 10px;border-radius:8px;cursor:pointer;font-size:.95rem;color:var(--muted)}.seg label.on{background:var(--surface);color:var(--accent);font-weight:600;box-shadow:0 1px 2px #0000001f}.seg input{position:absolute;opacity:0;pointer-events:none}.stats{display:grid;grid-template-columns:repeat(auto-fit,minmax(150px,1fr));gap:12px}.stat{display:flex;flex-direction:column;background:var(--bg);border-radius:10px;padding:12px 14px}.stat.big{grid-column:1 / -1;background:var(--accent-soft)}.stat-label{font-size:.85rem;color:var(--muted)}.stat-value{font-size:1.35rem;font-weight:700;font-variant-numeric:tabular-nums}.stat.big .stat-value{font-size:2.2rem;color:var(--highlight)}.stat-sub{font-size:.9rem;color:var(--muted)}.empty{color:var(--muted);margin:0}.warn{background:var(--warn-bg);color:var(--warn-text);padding:10px 14px;border-radius:10px;margin:12px 0 0}.note{color:var(--muted)}table{width:100%;border-collapse:collapse;font-variant-numeric:tabular-nums}th,td{text-align:left;padding:8px 6px;border-bottom:1px solid var(--border);font-size:.95rem}th[scope=row]{font-weight:500}td{text-align:right}thead th{color:var(--muted);font-size:.85rem;font-weight:600}thead th+th{text-align:right}tr.current th,tr.current td{color:var(--accent);font-weight:700}.macro-bar{display:flex;height:14px;border-radius:7px;overflow:hidden;margin:16px 0;background:var(--bg)}.macro-bar .protein,.dot.protein{background:var(--protein)}.macro-bar .carbs,.dot.carbs{background:var(--carbs)}.macro-bar .fat,.dot.fat{background:var(--fat)}.dot{display:inline-block;width:10px;height:10px;border-radius:50%;margin-right:8px}.bmi-scale{position:relative;display:grid;grid-template-columns:14fr 26fr 20fr 40fr;height:12px;border-radius:6px;overflow:hidden;margin-top:20px}.bmi-scale .u{background:var(--bmi-u)}.bmi-scale .h{background:var(--bmi-h)}.bmi-scale .o{background:var(--bmi-o)}.bmi-scale .ob{background:var(--bmi-ob)}.bmi-scale i{position:absolute;top:-2px;width:4px;height:16px;background:var(--text);border-radius:2px;transform:translate(-50%)}.bmi-legend{display:grid;grid-template-columns:14fr 26fr 20fr 40fr 0fr;font-size:.8rem;color:var(--muted);margin-top:4px}.cards{display:grid;grid-template-columns:repeat(auto-fill,minmax(230px,1fr));gap:14px}.cards.three{grid-template-columns:repeat(auto-fit,minmax(260px,1fr))}.card{display:flex;flex-direction:column;gap:6px;background:var(--surface);border:1px solid var(--border);border-radius:14px;padding:16px 18px;text-decoration:none;color:var(--text)}@media (hover: hover){a.card:hover{border-color:var(--accent)}}a.card:active,.btn:active{transform:scale(.98)}a.card,.btn{transition:transform .1s}.card span{color:var(--muted);font-size:.95rem}.steps{margin:6px 0 0;padding-left:20px}.prose{max-width:720px}.prose li{margin:4px 0}.small{font-size:.85rem;color:var(--muted)}.site-footer{border-top:1px solid var(--border);background:var(--surface);color:var(--muted);font-size:.9rem;padding:24px 0}.site-footer p{max-width:720px}.guide{max-width:760px}.crumbs{font-size:.9rem;color:var(--muted);margin-top:20px}.crumbs a{color:var(--muted);padding:0;border-radius:0;font-size:inherit}@media (hover: hover){.crumbs a:hover{color:var(--accent)}}.eyebrow{color:var(--highlight);font-weight:700;font-size:.85rem;text-transform:uppercase;letter-spacing:.05em;margin:16px 0 0}.guide h1{margin-top:4px}.byline{color:var(--muted);font-size:.9rem}.cta{display:flex;flex-wrap:wrap;align-items:center;gap:8px 16px;background:var(--accent-soft);border-radius:14px;padding:16px 18px;margin:20px 0 8px}.cta strong{flex-basis:100%}.cta span{flex:1 1 260px;color:var(--muted)}.article{font-size:1.05rem}.article h2{margin-top:2.2rem}.article h3{text-transform:none;letter-spacing:0;color:var(--text);font-size:1.1rem;margin-top:1.6rem}.article table{margin:16px 0;display:block;overflow-x:auto}.article td,.article th{text-align:left}.article li{margin:6px 0}.sources ol{padding-left:20px;font-size:.95rem}.sources li{margin:6px 0;overflow-wrap:anywhere}.aio{display:grid;grid-template-columns:minmax(0,5fr) minmax(0,6fr);gap:20px;margin:8px 0 32px;align-items:start}@media (max-width: 860px){.aio{grid-template-columns:minmax(0,1fr)}}.aio>section{grid-template-columns:minmax(0,1fr);background:var(--surface);border:1px solid var(--border);border-radius:16px;padding:20px;display:grid;gap:16px}.aio h2{font-size:1.05rem;margin:0;color:var(--muted);text-transform:uppercase;letter-spacing:.04em}.aio-details .grid{grid-template-columns:1fr 1fr}.aio-details .grid>:first-child,.aio-details .grid>:nth-child(2),.aio-details .grid>:last-child{grid-column:1 / -1}@media (max-width: 380px){.aio-details .grid{grid-template-columns:1fr}}.aio-results{position:sticky;top:16px}@media (max-width: 860px){.aio-results{position:static}}.tabs{display:flex;gap:4px;overflow-x:auto;scrollbar-width:none;background:var(--bg);border:1px solid var(--border);border-radius:12px;padding:4px}.tabs::-webkit-scrollbar{display:none}.tabs button{flex:1 0 auto;font:inherit;font-size:.95rem;border:0;background:none;color:var(--muted);padding:10px 12px;border-radius:9px;cursor:pointer;min-height:44px;white-space:nowrap}.tabs button[aria-selected=true]{background:var(--surface);color:var(--accent);font-weight:700;box-shadow:0 1px 3px #00000024}.tabs button:focus-visible{outline:2px solid var(--accent);outline-offset:1px}.tab-panel{display:grid;gap:14px}.grid.two{grid-template-columns:repeat(auto-fit,minmax(150px,1fr))}.more{margin:0;font-weight:600}.methods td{text-align:left}.faq h3{text-transform:none;letter-spacing:0;color:var(--text);font-size:1.05rem;margin-bottom:4px}.faq p{margin-top:0}.aio-peek{display:none}@media (max-width: 860px){.hero h1{font-size:1.7rem}.aio-peek{display:flex;align-items:baseline;gap:10px;flex-wrap:wrap;position:sticky;bottom:0;z-index:5;margin:0 -16px;padding:12px 16px;background:var(--accent);color:var(--bg);text-decoration:none;box-shadow:0 -2px 10px #0000002e}.aio-peek strong{font-size:1.25rem;font-variant-numeric:tabular-nums}.aio-peek span{font-size:.9rem}.aio-peek .peek-go{margin-left:auto;text-decoration:underline}}.tabbar{display:none}@media (max-width: 760px){.site-header{position:sticky;top:0;z-index:20;padding-top:env(safe-area-inset-top)}.header-inner{padding-top:8px;padding-bottom:8px}.logo img{height:34px}.top-nav{display:none}body{padding-bottom:calc(60px + env(safe-area-inset-bottom))}.aio-peek{bottom:calc(60px + env(safe-area-inset-bottom))}.hero{padding:8px 0 0}h1{font-size:1.6rem;margin-top:1rem}.lead{font-size:1rem}.hero h1{font-size:1.35rem;margin:.75rem 0 .4rem}.hero .lead{font-size:.95rem;line-height:1.5;margin-bottom:12px}h2{margin-top:2rem}.article{font-size:1rem}.tabbar{display:flex;position:fixed;left:0;right:0;bottom:0;z-index:30;background:var(--surface);border-top:1px solid var(--border);padding:0 env(safe-area-inset-right) env(safe-area-inset-bottom) env(safe-area-inset-left);-webkit-user-select:none;user-select:none}.tabbar>a,.more-menu>summary{flex:1 1 0;display:flex;flex-direction:column;align-items:center;justify-content:center;gap:2px;min-height:60px;color:var(--muted);text-decoration:none;font-size:.72rem;font-weight:600;cursor:pointer}.tabbar>a[aria-current=page],.more-menu>summary.on,.more-menu[open]>summary{color:var(--accent)}.tabbar>a:active,.more-menu>summary:active{opacity:.6}.more-menu{flex:1 1 0;display:flex}.more-menu>summary{list-style:none}.more-menu>summary::-webkit-details-marker{display:none}.more-menu .sheet{position:fixed;left:0;right:0;bottom:calc(60px + env(safe-area-inset-bottom));max-height:calc(100vh - 140px);overflow-y:auto;overscroll-behavior:contain;-webkit-overflow-scrolling:touch;background:var(--surface);border-top:1px solid var(--border);border-radius:18px 18px 0 0;box-shadow:0 -8px 30px #0000002e,0 0 0 100vmax #00000059;padding:8px max(12px,env(safe-area-inset-right)) 12px max(12px,env(safe-area-inset-left))}.sheet-title{margin:8px 8px 4px;font-size:.8rem;font-weight:700;color:var(--muted);text-transform:uppercase;letter-spacing:.05em}.sheet a{display:flex;flex-direction:column;padding:10px 8px;border-radius:10px;text-decoration:none;color:var(--text);min-height:44px}.sheet a span{font-size:.85rem;color:var(--muted)}.sheet a[aria-current=page],.sheet a:active{background:var(--accent-soft)}}