/* ============================================================
   Nataliz Sport — sporty, energetic UI
   Palette: fresh green → orange energy, dark athletic contrast
   ============================================================ */
:root{
  --green:#12B981;
  --green-bright:#00E08A;
  --orange:#FF7A18;
  --amber:#FFC542;
  --ink:#0F172A;
  --ink-soft:#334155;
  --muted:#64748B;
  --bg:#F6FBF8;
  --white:#ffffff;
  --grad:linear-gradient(120deg,var(--green-bright),var(--green) 55%,var(--orange));
  --radius:18px;
  --shadow:0 18px 40px -18px rgba(15,23,42,.35);
  --font:'Segoe UI','Helvetica Neue',Arial,system-ui,sans-serif;
}
*{box-sizing:border-box;margin:0;padding:0}
html{scroll-behavior:smooth}
body{font-family:var(--font);color:var(--ink);background:var(--bg);line-height:1.6;-webkit-font-smoothing:antialiased}
h1,h2,h3,h4{line-height:1.15;letter-spacing:-.02em}
a{text-decoration:none;color:inherit}
img{max-width:100%;display:block}
.grad{background:var(--grad);-webkit-background-clip:text;background-clip:text;color:transparent}
.underline{position:relative;white-space:nowrap}
.underline::after{content:"";position:absolute;left:0;right:0;bottom:.05em;height:.28em;background:var(--amber);opacity:.55;z-index:-1;border-radius:4px}
.muted{color:var(--muted)}

/* ---------- Buttons ---------- */
.btn{display:inline-flex;align-items:center;justify-content:center;gap:.4em;font-weight:700;
  border-radius:999px;padding:.8rem 1.5rem;cursor:pointer;border:2px solid transparent;
  transition:transform .15s ease,box-shadow .2s ease,background .2s ease;font-size:1rem}
.btn:hover{transform:translateY(-2px)}
.btn-primary{background:var(--grad);color:#04231a;box-shadow:0 12px 24px -10px rgba(18,185,129,.7)}
.btn-primary:hover{box-shadow:0 16px 30px -10px rgba(255,122,24,.6)}
.btn-ghost{background:rgba(255,255,255,.15);color:var(--white);border-color:rgba(255,255,255,.6)}
.btn-outline{background:transparent;color:var(--green);border-color:var(--green)}
.btn-outline:hover{background:var(--green);color:#fff}
.btn-lg{padding:1rem 2rem;font-size:1.1rem}
.btn-sm{padding:.55rem 1.1rem;font-size:.9rem}
.btn-block{display:flex;width:100%}

/* ---------- Nav ---------- */
.nav{position:sticky;top:0;z-index:50;display:flex;align-items:center;gap:1.5rem;
  padding:.8rem clamp(1rem,4vw,3rem);background:rgba(255,255,255,.85);
  backdrop-filter:blur(12px);border-bottom:1px solid rgba(15,23,42,.06)}
.brand{margin-right:auto}
.nav-links{display:flex;gap:1.4rem;font-weight:600;color:var(--ink-soft)}
.nav-links a:hover{color:var(--green)}
@media(max-width:820px){.nav-links{display:none}}

/* ---------- Hero ---------- */
.hero{position:relative;overflow:hidden;padding:clamp(3rem,7vw,6rem) clamp(1rem,4vw,3rem) 3rem;
  background:radial-gradient(1200px 600px at 80% -10%,rgba(0,224,138,.25),transparent 60%),
             radial-gradient(900px 500px at 0% 20%,rgba(255,122,24,.18),transparent 55%),
             linear-gradient(180deg,#ffffff,#eefaf3)}
.hero-inner{max-width:820px}
.eyebrow{display:inline-block;background:rgba(18,185,129,.12);color:var(--green);
  font-weight:700;padding:.4rem 1rem;border-radius:999px;font-size:.9rem;margin-bottom:1.2rem}
.hero h1{font-size:clamp(2.4rem,6vw,4.2rem);font-weight:800;margin-bottom:1.2rem}
.lead{font-size:clamp(1.05rem,2.2vw,1.3rem);color:var(--ink-soft);max-width:640px;margin-bottom:1.8rem}
.hero-cta{display:flex;gap:1rem;flex-wrap:wrap;margin-bottom:1.5rem}
.hero-trust{display:flex;gap:1.5rem;flex-wrap:wrap;list-style:none;font-weight:600;color:var(--ink-soft)}
.hero-stats{display:flex;gap:1.5rem;flex-wrap:wrap;margin-top:3rem;max-width:820px}
.stat{background:var(--white);border-radius:var(--radius);padding:1.2rem 1.6rem;box-shadow:var(--shadow);flex:1;min-width:150px}
.stat b{display:block;font-size:1.8rem;background:var(--grad);-webkit-background-clip:text;background-clip:text;color:transparent}
.stat span{color:var(--muted);font-size:.9rem}

/* ---------- Sections ---------- */
.section{padding:clamp(3rem,6vw,5.5rem) clamp(1rem,4vw,3rem);max-width:1160px;margin:0 auto}
.section-tint{background:linear-gradient(180deg,#eefaf3,#f6fbf8);max-width:none}
.section-tint>*{max-width:1160px;margin-left:auto;margin-right:auto}
.section-dark{background:radial-gradient(900px 500px at 90% 0%,rgba(0,224,138,.2),transparent 55%),var(--ink);max-width:none;color:#e2e8f0}
.section-dark>*{max-width:1160px;margin-left:auto;margin-right:auto}
.section-title{font-size:clamp(1.8rem,4vw,2.8rem);text-align:center;margin-bottom:.5rem;font-weight:800}
.section-title.left{text-align:left}
.section-title.light{color:#fff}
.section-sub{text-align:center;color:var(--muted);max-width:640px;margin:0 auto 2.5rem}
.section-sub.light{color:#94a3b8}

/* ---------- Grids & cards ---------- */
.grid-4{display:grid;grid-template-columns:repeat(4,1fr);gap:1.2rem}
.grid-3{display:grid;grid-template-columns:repeat(3,1fr);gap:1.4rem}
@media(max-width:900px){.grid-4{grid-template-columns:repeat(2,1fr)}.grid-3{grid-template-columns:1fr}}
@media(max-width:520px){.grid-4{grid-template-columns:1fr}}
.card{background:var(--white);border-radius:var(--radius);padding:1.6rem;box-shadow:var(--shadow);
  border:1px solid rgba(15,23,42,.05);transition:transform .18s ease}
.card:hover{transform:translateY(-4px)}
.audience{text-align:center}
.audience .emoji{font-size:2.6rem;display:block;margin-bottom:.5rem}
.audience h3{margin-bottom:.4rem}

/* program cards */
.program-head{display:flex;justify-content:space-between;align-items:center;margin-bottom:.6rem;font-size:.8rem}
.tag{text-transform:capitalize;font-weight:700;padding:.25rem .7rem;border-radius:999px;background:rgba(18,185,129,.12);color:var(--green)}
.tag-men{background:rgba(59,130,246,.14);color:#2563eb}
.tag-women{background:rgba(236,72,153,.14);color:#db2777}
.tag-senior{background:rgba(168,85,247,.14);color:#9333ea}
.tag-youth{background:rgba(255,122,24,.15);color:var(--orange)}
.burn{color:var(--orange);font-weight:700}
.program h3{margin-bottom:.4rem}
.program-meta{list-style:none;display:flex;gap:1rem;margin:1rem 0;font-size:.85rem;color:var(--muted)}
.program-meta b{color:var(--ink);font-size:1.1rem}
.program-meta .lvl{margin-left:auto;text-transform:capitalize;align-self:center}

/* ---------- Split / eat ---------- */
.split{display:grid;grid-template-columns:1fr 1fr;gap:2.5rem;align-items:center}
@media(max-width:900px){.split{grid-template-columns:1fr}}
.checklist{list-style:none;margin:1.2rem 0}
.checklist li{padding:.35rem 0 .35rem 1.8rem;position:relative}
.checklist li::before{content:"✓";position:absolute;left:0;color:var(--green);font-weight:900}
.split-meals{display:grid;grid-template-columns:1fr 1fr;gap:1rem}
@media(max-width:520px){.split-meals{grid-template-columns:1fr}}
.meal-card{background:var(--white);border-radius:14px;padding:1.1rem;box-shadow:var(--shadow);position:relative}
.meal-time{text-transform:uppercase;font-size:.7rem;font-weight:800;letter-spacing:.08em;color:var(--orange)}
.meal-card h4{margin:.2rem 0 .4rem}
.kcal-badge{display:inline-block;margin-top:.6rem;background:var(--grad);color:#04231a;font-weight:800;padding:.2rem .7rem;border-radius:999px;font-size:.85rem}

/* ---------- Tools (calorie counter) ---------- */
.tools{display:grid;grid-template-columns:1fr 1fr;gap:1.6rem}
@media(max-width:900px){.tools{grid-template-columns:1fr}}
.tool-card{background:#fff;color:var(--ink);border-radius:var(--radius);padding:1.6rem;box-shadow:var(--shadow)}
.tool-card h3{margin-bottom:1rem}
.tool-card input,.tool-card select{width:100%;padding:.7rem .9rem;border:1.5px solid #e2e8f0;border-radius:12px;font:inherit;background:#fff}
.tool-card input:focus,.tool-card select:focus{outline:none;border-color:var(--green)}
.food-results{margin-top:1rem;max-height:230px;overflow:auto;display:flex;flex-direction:column;gap:.5rem}
.food-row{display:flex;align-items:center;gap:.6rem;padding:.6rem .8rem;border:1px solid #eef2f7;border-radius:12px}
.food-row .fr-name{font-weight:600}
.food-row .fr-serv{color:var(--muted);font-size:.8rem}
.food-row .fr-kcal{margin-left:auto;font-weight:800;color:var(--orange)}
.food-row.unhealthy .fr-kcal{color:#ef4444}
.add-btn{border:none;background:var(--grad);color:#04231a;width:32px;height:32px;border-radius:50%;font-weight:900;cursor:pointer;flex:none}
.tally{margin-top:1.2rem;border-top:1px dashed #e2e8f0;padding-top:1rem}
#mealList{list-style:none;margin:.5rem 0;display:flex;flex-direction:column;gap:.3rem}
#mealList li{display:flex;justify-content:space-between;font-size:.9rem}
#mealList li button{border:none;background:none;color:#ef4444;cursor:pointer;font-weight:700}
.tally-total{font-weight:800;font-size:1.2rem;margin-top:.6rem}
.tally-total span{color:var(--green)}
.calc-form{display:grid;grid-template-columns:1fr 1fr;gap:.8rem}
.calc-form label{font-size:.8rem;font-weight:700;color:var(--ink-soft);display:flex;flex-direction:column;gap:.3rem}
.calc-form button{grid-column:1/-1}
.calc-result{margin-top:1rem}
.calc-result .target{font-size:2.2rem;font-weight:800;background:var(--grad);-webkit-background-clip:text;background-clip:text;color:transparent}
.calc-result .row{display:flex;justify-content:space-between;padding:.3rem 0;border-bottom:1px solid #eef2f7;font-size:.9rem}
.calc-result .note{margin-top:.7rem;color:var(--muted);font-size:.85rem}

/* ---------- Stories ---------- */
.story p{font-size:1.05rem;font-style:italic;margin-bottom:1rem}
.story footer{font-weight:700;color:var(--green)}

/* ---------- Final CTA ---------- */
.cta-final{text-align:center;padding:clamp(3rem,6vw,5rem) 1.5rem;
  background:radial-gradient(700px 400px at 50% 120%,rgba(255,122,24,.25),transparent 60%),linear-gradient(180deg,#eefaf3,#dff6ea)}
.cta-final h2{font-size:clamp(1.8rem,4.5vw,2.8rem);font-weight:800;margin-bottom:1rem}
.cta-final p{color:var(--ink-soft);max-width:560px;margin:0 auto 1.8rem}

/* ---------- Footer ---------- */
.footer{background:var(--ink);color:#94a3b8;text-align:center;padding:2.5rem 1.5rem;display:grid;gap:.6rem;justify-items:center}
.footer p{color:#e2e8f0;font-weight:600}