:root {
  --bg: #f7f6f3;
  --card: #ffffff;
  --linha: #ebe8e2;
  --linha-forte: #ddd8cf;
  --txt: #1d1b18;
  --txt-2: #5f5a52;
  --txt-3: #948e84;
  --laranja: #ff6a13;
  --laranja-escuro: #e05500;
  --laranja-claro: #fff1e7;
  --laranja-borda: #ffd8bd;
  --verde: #1f9d55;
  --raio: 16px;
  --sombra: 0 1px 2px rgba(29, 27, 24, .04), 0 4px 16px rgba(29, 27, 24, .04);
}
* { box-sizing: border-box; }
html { -webkit-text-size-adjust: 100%; }
body {
  margin: 0; background: var(--bg); color: var(--txt);
  font: 15px/1.55 Inter, system-ui, -apple-system, sans-serif;
  -webkit-font-smoothing: antialiased;
}
button, input, select, textarea { font: inherit; color: inherit; }
button { cursor: pointer; }
a { color: var(--laranja-escuro); }
[hidden] { display: none !important; }

/* topo */
.topo { position: sticky; top: 0; z-index: 20; background: rgba(247, 246, 243, .88); backdrop-filter: blur(12px); border-bottom: 1px solid var(--linha); }
.topo-in { max-width: 780px; margin: 0 auto; padding: 12px 16px; display: flex; align-items: center; gap: 12px; }
.marca { display: flex; align-items: center; gap: 8px; font-weight: 800; letter-spacing: -.02em; color: var(--txt); text-decoration: none; font-size: 16px; }
.marca-ponto { width: 10px; height: 10px; border-radius: 50%; background: var(--laranja); box-shadow: 0 0 0 4px var(--laranja-claro); }
.topo-acoes { margin-left: auto; display: flex; gap: 6px; flex-wrap: wrap; justify-content: flex-end; }

.app { max-width: 780px; margin: 0 auto; padding: 24px 16px 120px; }

/* botões */
.btn { border: 1px solid var(--linha-forte); background: var(--card); border-radius: 999px; padding: 8px 14px; font-weight: 600; font-size: 13.5px; display: inline-flex; align-items: center; gap: 6px; transition: .15s; white-space: nowrap; }
.btn:hover { border-color: var(--txt-3); }
.btn-laranja { background: var(--laranja); border-color: var(--laranja); color: #fff; }
.btn-laranja:hover { background: var(--laranja-escuro); border-color: var(--laranja-escuro); }
.btn-grande { padding: 14px 22px; font-size: 15.5px; }
.btn-texto { border: 0; background: none; padding: 4px 0; font-weight: 600; color: var(--laranja-escuro); font-size: 13.5px; }
.btn:disabled { opacity: .5; cursor: default; }

/* tipografia */
h1 { font-size: 28px; line-height: 1.15; letter-spacing: -.03em; margin: 0 0 8px; font-weight: 800; }
h2 { font-size: 19px; letter-spacing: -.02em; margin: 0 0 4px; font-weight: 700; }
h3 { font-size: 16px; margin: 0; font-weight: 700; letter-spacing: -.01em; }
.sub { color: var(--txt-2); margin: 0; }
.rotulo { font-size: 11.5px; font-weight: 700; letter-spacing: .08em; text-transform: uppercase; color: var(--txt-3); }
.rotulo-laranja { color: var(--laranja-escuro); }

.card { background: var(--card); border: 1px solid var(--linha); border-radius: var(--raio); box-shadow: var(--sombra); }
.pad { padding: 20px; }
.pilha > * + * { margin-top: 12px; }

/* ---------- anamnese ---------- */
.intro { padding: 8px 0 20px; }
.intro .rotulo { margin-bottom: 8px; display: block; }
.barra-exemplo { display: flex; gap: 8px; align-items: center; flex-wrap: wrap; margin-top: 14px; }
.barra-exemplo select { border: 1px solid var(--linha-forte); border-radius: 999px; padding: 7px 12px; background: var(--card); font-size: 13.5px; }
.secao { margin-bottom: 14px; }
.secao-cab { display: flex; align-items: baseline; gap: 10px; padding: 18px 20px 4px; }
.secao-num { color: var(--laranja); font-weight: 800; font-size: 13px; }
.secao-nota { padding: 0 20px; color: var(--txt-2); font-size: 13.5px; }
.q { padding: 14px 20px; border-top: 1px solid var(--linha); }
.secao-cab + .q, .secao-nota + .q { border-top: 0; }
.q-label { font-weight: 600; display: block; margin-bottom: 8px; }
.q-label .obrig { color: var(--laranja); margin-left: 2px; }
.q-dica { color: var(--txt-3); font-size: 13px; margin: -4px 0 8px; }
.q-novo { font-size: 10.5px; font-weight: 700; color: var(--laranja-escuro); background: var(--laranja-claro); border-radius: 6px; padding: 1px 6px; margin-left: 6px; vertical-align: 2px; letter-spacing: .04em; }
.campo { width: 100%; border: 1px solid var(--linha-forte); border-radius: 12px; padding: 11px 13px; background: #fff; outline: none; transition: .15s; }
.campo:focus { border-color: var(--laranja); box-shadow: 0 0 0 3px var(--laranja-claro); }
textarea.campo { min-height: 84px; resize: vertical; }
.campo-curto { max-width: 160px; }
.opcoes { display: flex; flex-wrap: wrap; gap: 8px; }
.opcao { position: relative; }
.opcao input { position: absolute; opacity: 0; pointer-events: none; }
.opcao span { display: inline-block; border: 1px solid var(--linha-forte); border-radius: 999px; padding: 8px 14px; font-size: 14px; background: #fff; transition: .12s; user-select: none; cursor: pointer; }
.opcao input:checked + span { background: var(--laranja-claro); border-color: var(--laranja); color: var(--laranja-escuro); font-weight: 600; }
.opcao input:focus-visible + span { box-shadow: 0 0 0 3px var(--laranja-claro); }
.opcoes-coluna { flex-direction: column; align-items: flex-start; }
.opcoes-coluna .opcao span { border-radius: 12px; }
.escala { display: flex; gap: 4px; flex-wrap: wrap; }
.escala .opcao span { width: 38px; text-align: center; padding: 8px 0; border-radius: 10px; }
.q.erro .q-label { color: #c2410c; }
.q.erro .campo, .q.erro .opcao span { border-color: #f59e6b; }
.rodape-form { position: sticky; bottom: 0; padding: 14px 0 18px; background: linear-gradient(transparent, var(--bg) 30%); display: flex; gap: 10px; align-items: center; flex-wrap: wrap; }
.rodape-form .modelo { display: flex; align-items: center; gap: 8px; font-size: 13px; color: var(--txt-2); margin-left: auto; }
.rodape-form select { border: 1px solid var(--linha-forte); border-radius: 999px; padding: 7px 10px; background: #fff; font-size: 13px; }

/* ---------- gerando ---------- */
.gerando { text-align: center; padding: 56px 24px; }
.anel { width: 56px; height: 56px; margin: 0 auto 20px; border-radius: 50%; border: 4px solid var(--laranja-claro); border-top-color: var(--laranja); animation: gira 0.9s linear infinite; }
@keyframes gira { to { transform: rotate(360deg); } }
.gerando .etapa { font-weight: 700; font-size: 17px; }
.gerando .detalhe { color: var(--txt-3); font-size: 13.5px; margin-top: 6px; font-variant-numeric: tabular-nums; }

/* ---------- plano ---------- */
.hero { padding: 26px 22px; background: linear-gradient(135deg, #fff 0%, #fff 55%, var(--laranja-claro) 100%); }
.hero p { white-space: pre-line; color: var(--txt-2); margin: 10px 0 0; }
.resumo { display: grid; grid-template-columns: repeat(auto-fit, minmax(150px, 1fr)); background: #fff; margin: 0 -1px -1px 0; }
.resumo div { padding: 12px 16px; border-top: 1px solid var(--linha); border-right: 1px solid var(--linha); }
.resumo b { display: block; font-size: 14px; font-weight: 600; margin-top: 2px; }
.hero-wrap { overflow: hidden; }

.avisos { border-color: var(--laranja-borda); background: var(--laranja-claro); }
.avisos ul { margin: 6px 0 0; padding-left: 18px; }

.bloco-titulo { display: flex; align-items: baseline; justify-content: space-between; margin: 30px 2px 10px; }

.orient { display: grid; grid-template-columns: repeat(auto-fit, minmax(220px, 1fr)); gap: 10px; }
.orient .card { padding: 14px 16px; }
.orient h3 { font-size: 14.5px; margin-bottom: 4px; }
.orient p { margin: 0; color: var(--txt-2); font-size: 13.5px; }

.tags { display: flex; flex-wrap: wrap; gap: 6px; }
.tag { border: 1px solid var(--laranja-borda); background: var(--laranja-claro); color: var(--laranja-escuro); font-size: 12px; font-weight: 600; border-radius: 999px; padding: 2px 9px; line-height: 1.6; }
.tag:hover { border-color: var(--laranja); }
.tag-neutra { background: #f3f1ed; border-color: var(--linha); color: var(--txt-2); }

/* semanas */
.semana { margin-bottom: 10px; overflow: hidden; }
.semana-cab { width: 100%; text-align: left; border: 0; background: none; padding: 16px 18px; display: flex; align-items: center; gap: 14px; }
.semana-num { flex: none; width: 44px; height: 44px; border-radius: 12px; background: #f3f1ed; display: grid; place-items: center; font-weight: 800; font-size: 17px; color: var(--txt-2); }
.semana.aberta .semana-num { background: var(--laranja); color: #fff; }
.semana-txt { flex: 1; min-width: 0; }
.semana-txt .rotulo { display: block; }
.semana-foco { font-weight: 700; font-size: 15.5px; }
.chev { flex: none; width: 28px; height: 28px; border-radius: 50%; display: grid; place-items: center; color: var(--txt-3); transition: transform .2s; }
.aberta > .semana-cab .chev, .aberta > .treino-cab .chev { transform: rotate(180deg); }
.semana-corpo { padding: 0 18px 18px; }
.semana-texto { color: var(--txt-2); margin: 0 0 12px; }
.semana-tags { margin-top: 6px; }

/* treinos */
.treino { border: 1px solid var(--linha); border-radius: 14px; margin-top: 10px; background: #fff; overflow: hidden; }
.treino.aberta { border-color: var(--linha-forte); }
.treino-cab { width: 100%; text-align: left; border: 0; background: none; padding: 14px; display: flex; gap: 12px; align-items: center; }
.treino-letra { flex: none; width: 36px; height: 36px; border-radius: 50%; display: grid; place-items: center; font-weight: 800; background: var(--laranja-claro); color: var(--laranja-escuro); border: 1px solid var(--laranja-borda); font-size: 14px; }
.treino-info { flex: 1; min-width: 0; }
.treino-titulo { font-weight: 700; }
.treino-meta { font-size: 13px; color: var(--txt-3); display: flex; gap: 6px; flex-wrap: wrap; align-items: center; margin-top: 1px; }
.treino-meta .ponto::before { content: "·"; margin-right: 6px; }
.opc { font-size: 11px; font-weight: 700; color: var(--txt-2); background: #f3f1ed; border-radius: 6px; padding: 0 6px; }
.treino-corpo { padding: 0 14px 16px; }
.treino-resumo { color: var(--txt-2); margin: 0 0 10px; font-size: 14px; }

.parte { margin-top: 16px; }
.parte-cab { display: flex; align-items: center; gap: 8px; flex-wrap: wrap; margin-bottom: 4px; }
.parte-num { font-size: 11px; font-weight: 800; color: #fff; background: var(--txt); border-radius: 6px; padding: 1px 7px; }
.parte-nome { font-weight: 700; font-size: 14.5px; }
.parte-como { color: var(--txt-2); font-size: 13.5px; margin: 2px 0 8px; }
.itens { border: 1px solid var(--linha); border-radius: 12px; overflow: hidden; }
.item { padding: 12px 14px; display: grid; grid-template-columns: 22px 1fr auto; gap: 4px 10px; align-items: start; }
.item + .item { border-top: 1px solid var(--linha); }
.item-n { color: var(--txt-3); font-weight: 700; font-size: 13px; padding-top: 1px; font-variant-numeric: tabular-nums; }
.item-nome { font-weight: 600; }
.item-pres { font-weight: 800; color: var(--txt); text-align: right; white-space: nowrap; font-variant-numeric: tabular-nums; }
.item-det { grid-column: 2 / 4; font-size: 13px; color: var(--txt-2); display: flex; flex-wrap: wrap; gap: 4px 12px; }
.item-det .cardio { color: var(--laranja-escuro); font-weight: 600; }
.item-links { grid-column: 2 / 4; display: flex; gap: 16px; margin-top: 2px; }
.item-dica { grid-column: 2 / 4; background: #faf9f6; border-radius: 10px; padding: 10px 12px; font-size: 13.5px; color: var(--txt-2); margin-top: 6px; }
.item-dica p { margin: 0 0 6px; }
.prog { display: grid; grid-template-columns: repeat(4, 1fr); gap: 4px; margin-top: 8px; }
.prog div { background: #fff; border: 1px solid var(--linha); border-radius: 8px; padding: 4px 6px; text-align: center; font-size: 12px; }
.prog div.atual { border-color: var(--laranja); background: var(--laranja-claro); }
.prog small { display: block; color: var(--txt-3); font-size: 10.5px; }

.obs { margin-top: 18px; padding-top: 14px; border-top: 1px dashed var(--linha-forte); }
.obs label { font-weight: 600; font-size: 13.5px; display: block; margin-bottom: 6px; }
.obs textarea { min-height: 64px; font-size: 14px; }
.obs-status { font-size: 12px; color: var(--verde); margin-top: 4px; min-height: 16px; }

.interno { margin-top: 30px; }
.interno summary { cursor: pointer; font-weight: 600; color: var(--txt-2); padding: 14px 18px; list-style: none; }
.interno summary::-webkit-details-marker { display: none; }
.interno dl { margin: 0; padding: 0 18px 16px; font-size: 13.5px; }
.interno dt { font-weight: 700; margin-top: 10px; }
.interno dd { margin: 2px 0 0; color: var(--txt-2); white-space: pre-line; }
.meta { font-size: 12.5px; color: var(--txt-3); margin-top: 12px; text-align: center; }

.bloqueado { padding: 28px 22px; border-color: var(--laranja-borda); }

/* modal */
.modal { position: fixed; inset: 0; z-index: 50; display: grid; place-items: center; padding: 16px; }
.modal-fundo { position: absolute; inset: 0; background: rgba(29, 27, 24, .4); backdrop-filter: blur(2px); }
.modal-caixa { position: relative; background: #fff; border-radius: 20px; width: min(560px, 100%); max-height: calc(100vh - 32px); overflow: auto; padding: 26px 22px 22px; box-shadow: 0 20px 60px rgba(0, 0, 0, .2); }
.modal-caixa.larga { width: min(720px, 100%); }
.modal-x { position: absolute; top: 10px; right: 12px; border: 0; background: #f3f1ed; width: 32px; height: 32px; border-radius: 50%; font-size: 20px; line-height: 1; color: var(--txt-2); }
.modal h2 { padding-right: 30px; }
.respostas { margin: 14px 0 0; font-size: 14px; }
.respostas div { display: grid; grid-template-columns: minmax(120px, 38%) 1fr; gap: 10px; padding: 8px 0; border-top: 1px solid var(--linha); }
.respostas dt { color: var(--txt-3); }
.respostas dd { margin: 0; white-space: pre-line; }
.midia-caixa { margin-top: 12px; display: grid; place-items: center; background: #f3f1ed; border-radius: 14px; overflow: hidden; min-height: 200px; }
.midia-caixa img { max-width: 100%; max-height: 70vh; display: block; }
.midia-yt { aspect-ratio: 9 / 16; height: min(70vh, 620px); border: 0; display: block; }
.midia-drive { width: 100%; aspect-ratio: 1; border: 0; }
.midia-fonte { font-size: 12.5px; color: var(--txt-3); margin-top: 8px; }

.notas { display: flex; gap: 6px; margin: 4px 0 14px; }
.notas .opcao span { width: 42px; text-align: center; padding: 8px 0; border-radius: 10px; }
.gravador { display: flex; align-items: center; gap: 10px; flex-wrap: wrap; margin-top: 10px; }
.rec { width: 10px; height: 10px; border-radius: 50%; background: #e11d48; animation: pisca 1s infinite; }
@keyframes pisca { 50% { opacity: .2; } }
.gravador audio { height: 36px; max-width: 100%; }
.ok-box { background: #ecfdf3; border: 1px solid #b7ebcc; color: #14532d; border-radius: 12px; padding: 12px 14px; font-size: 14px; margin-top: 14px; word-break: break-all; }
.erro-box { background: #fff4ed; border: 1px solid var(--laranja-borda); color: #9a3412; border-radius: 12px; padding: 12px 14px; font-size: 14px; margin-top: 14px; white-space: pre-wrap; }

.toast { position: fixed; bottom: 20px; left: 50%; transform: translateX(-50%); background: var(--txt); color: #fff; border-radius: 999px; padding: 10px 18px; font-size: 14px; z-index: 60; }

@media (max-width: 560px) {
  h1 { font-size: 24px; }
  .topo-acoes .btn .rot-longo { display: none; }
  .rodape-form .modelo { margin-left: 0; width: 100%; }
  .item { grid-template-columns: 18px 1fr; }
  .item-pres { grid-column: 2; text-align: left; }
  .item-det, .item-links, .item-dica { grid-column: 2; }
  .respostas div { grid-template-columns: 1fr; gap: 0; }
}