:root {
  --bg: #f1f5f9;
  --card: #fff;
  --ink: #0f172a;
  --muted: #64748b;
  --brand: #1e40af;
  --brand-2: #0f766e;
  --warn: #b45309;
  --danger: #b91c1c;
  --line: #e2e8f0;
  --yellow: #fef3c7;
  --safe-top: env(safe-area-inset-top, 0px);
  --safe-bottom: env(safe-area-inset-bottom, 0px);
}

* { box-sizing: border-box; }
html { -webkit-text-size-adjust: 100%; }
body {
  margin: 0;
  font-family: system-ui, -apple-system, "SF Pro Text", Segoe UI, sans-serif;
  background: var(--bg);
  color: var(--ink);
  line-height: 1.5;
  min-height: 100dvh;
  padding-bottom: var(--safe-bottom);
}

.top {
  background: var(--ink);
  color: #fff;
  padding: calc(12px + var(--safe-top)) 16px 0;
  position: sticky;
  top: 0;
  z-index: 20;
}
.brand-row {
  display: flex;
  align-items: center;
  gap: 12px;
  margin-bottom: 4px;
}
.brand-mark {
  border-radius: 10px;
  flex-shrink: 0;
  box-shadow: 0 2px 8px rgba(0,0,0,.25);
}
.top h1 { margin: 0; font-size: 1.35rem; letter-spacing: -0.02em; }
.sub { margin: 2px 0 10px; color: #94a3b8; font-size: .82rem; }

.tabs {
  display: flex;
  flex-wrap: nowrap;
  gap: 4px;
  padding-bottom: 0;
  overflow-x: auto;
  -webkit-overflow-scrolling: touch;
  scrollbar-width: none;
}
.tabs::-webkit-scrollbar { display: none; }
.tab {
  background: transparent;
  border: 0;
  color: #cbd5e1;
  padding: 12px 14px;
  border-radius: 10px 10px 0 0;
  cursor: pointer;
  font-weight: 600;
  font-size: .9rem;
  white-space: nowrap;
  min-height: 44px; /* iOS tap target */
  touch-action: manipulation;
}
.tab.active { background: var(--bg); color: var(--ink); }
.badge {
  background: var(--brand);
  color: #fff;
  border-radius: 999px;
  padding: 1px 7px;
  font-size: .75rem;
  margin-left: 4px;
}
.tab.active .badge { background: var(--brand-2); }

main { max-width: 920px; margin: 0 auto; padding: 20px 16px 48px; }
.panel { display: none; }
.panel.active { display: block; }

.flow {
  background: #1e3a5f;
  color: #fff;
  border-radius: 12px;
  padding: 14px 16px;
  margin-bottom: 16px;
}
.flow ol { margin: 8px 0 0 18px; }

.core-grid {
  display: grid;
  grid-template-columns: 1fr;
  gap: 12px;
}
@media (min-width: 800px) {
  .core-grid { grid-template-columns: 1fr 1fr 1fr; }
}

.muscle-card {
  background: var(--card);
  border: 1px solid var(--line);
  border-radius: 12px;
  padding: 14px;
  box-shadow: 0 2px 8px rgba(15,23,42,.04);
}
.muscle-card h3 { margin: 0 0 6px; color: var(--brand); font-size: 1rem; }
.muscle-card .short { color: #334155; font-size: .9rem; margin: 0 0 8px; }
.muscle-card h4 {
  margin: 10px 0 4px;
  font-size: .72rem;
  text-transform: uppercase;
  letter-spacing: .04em;
  color: var(--muted);
}
.stem {
  background: #fefce8;
  border-left: 4px solid #eab308;
  padding: 6px 8px;
  margin: 4px 0;
  font-size: .85rem;
  font-style: italic;
  border-radius: 4px;
}
.guard { color: #991b1b; font-size: .82rem; margin: 0; padding-left: 16px; }
.micro { font-size: .85rem; margin: 0; padding-left: 18px; }

.form, .card {
  background: var(--card);
  border: 1px solid var(--line);
  border-radius: 12px;
  padding: 16px;
  margin-top: 12px;
}
.form label, fieldset label {
  display: block;
  margin: 10px 0;
  font-size: .92rem;
  font-weight: 600;
}
.form input[type="text"],
.form input[type="date"],
.form select,
.form textarea {
  display: block;
  width: 100%;
  margin-top: 4px;
  padding: 12px 12px;
  border: 1px solid var(--line);
  border-radius: 8px;
  font: inherit;
  font-weight: 400;
  font-size: 16px; /* prevents iOS zoom-on-focus */
  max-width: 100%;
}
.row {
  display: grid;
  grid-template-columns: 1fr;
  gap: 10px;
}
@media (min-width: 700px) {
  .row { grid-template-columns: 1fr 1fr; }
  .row.triple { grid-template-columns: 1fr 1fr 1fr; }
}
fieldset {
  border: 1px solid var(--line);
  border-radius: 10px;
  margin: 14px 0;
  padding: 10px 12px 4px;
}
legend { padding: 0 6px; color: var(--muted); font-size: .85rem; }
label.inline {
  display: flex;
  align-items: center;
  gap: 8px;
  font-weight: 500;
}
label.inline input { width: auto; }

.actions { display: flex; flex-wrap: wrap; gap: 8px; margin-top: 14px; }
button {
  border: 0;
  border-radius: 8px;
  padding: 12px 16px;
  font-weight: 600;
  cursor: pointer;
  font: inherit;
  min-height: 44px;
  touch-action: manipulation;
}
button.primary { background: var(--brand); color: #fff; }
button.ghost { background: #e2e8f0; color: var(--ink); }
button.danger { background: #fee2e2; color: var(--danger); }
button:hover { filter: brightness(0.97); }

.counters {
  display: grid;
  grid-template-columns: 1fr;
  gap: 8px;
}
@media (min-width: 600px) {
  .counters { grid-template-columns: 1fr 1fr; }
}
.counter {
  display: flex;
  justify-content: space-between;
  align-items: center;
  gap: 10px;
  background: #f8fafc;
  border: 1px solid var(--line);
  border-radius: 10px;
  padding: 10px 12px;
  font-size: .9rem;
}
.counter div { display: flex; align-items: center; gap: 8px; }
.counter button {
  width: 36px;
  height: 36px;
  padding: 0;
  background: var(--brand);
  color: #fff;
  font-size: 1.1rem;
}
.counter strong { min-width: 1.5rem; text-align: center; }

.hint { color: var(--muted); font-size: .92rem; }
.howto h3 { margin-top: 0; }
.progress {
  margin: 14px 0;
  padding: 12px 14px;
  background: var(--yellow);
  border-radius: 10px;
  font-weight: 600;
}
.log-list { display: grid; gap: 10px; margin-top: 12px; }
.log-item {
  background: var(--card);
  border: 1px solid var(--line);
  border-radius: 10px;
  padding: 12px 14px;
}
.log-item header {
  display: flex;
  justify-content: space-between;
  gap: 8px;
  font-size: .85rem;
  color: var(--muted);
}
.log-item h3 { margin: 4px 0; font-size: 1rem; }
.log-item p { margin: 4px 0; font-size: .9rem; }
.log-item .del {
  background: transparent;
  color: var(--danger);
  padding: 0;
  font-size: .85rem;
}

.foot {
  text-align: center;
  padding: 16px 16px calc(24px + var(--safe-bottom));
  color: var(--muted);
  font-size: .85rem;
}
.foot a { color: var(--brand); }
.install-hint {
  margin-top: 10px;
  padding: 10px 12px;
  background: #e0f2fe;
  color: #0c4a6e;
  border-radius: 10px;
  font-size: .88rem;
}
@media (display-mode: standalone) {
  .install-hint { display: none; }
}

.toast {
  position: fixed;
  bottom: 20px;
  left: 50%;
  transform: translateX(-50%);
  background: #0f172a;
  color: #fff;
  padding: 10px 16px;
  border-radius: 999px;
  font-size: .9rem;
  z-index: 50;
  box-shadow: 0 8px 24px rgba(0,0,0,.2);
}