:root{--navy:#0b1f45;--navy2:#162d59;--teal:#078c91;--bg:#f4f7fb;--card:#fff;--text:#172033;--muted:#6d7789;--line:#dfe5ee;--ok:#1d8a59;--danger:#b33a45;--shadow:0 10px 28px rgba(11,31,69,.08)}
*{box-sizing:border-box;-webkit-tap-highlight-color:transparent}html,body{margin:0;background:var(--bg);color:var(--text);font-family:-apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,Arial,sans-serif}body{min-height:100vh;padding-bottom:92px}button,input,select{font:inherit}button{cursor:pointer}#app{max-width:760px;margin:0 auto}.topbar{position:sticky;top:0;z-index:20;padding:calc(13px + env(safe-area-inset-top)) 18px 12px;background:rgba(244,247,251,.94);backdrop-filter:blur(16px);border-bottom:1px solid rgba(223,229,238,.8)}.brand{display:flex;align-items:center;gap:11px}.brand-icon{width:38px;height:38px;border-radius:12px;background:var(--navy);display:grid;place-items:center;color:white;font-size:21px}.brand h1{font-size:20px;margin:0;color:var(--navy)}.brand small{color:var(--muted)}main{padding:18px}.hero{background:linear-gradient(145deg,var(--navy),var(--navy2));color:white;padding:22px;border-radius:24px;box-shadow:var(--shadow);margin-bottom:16px}.hero .eyebrow{font-size:12px;letter-spacing:.08em;text-transform:uppercase;opacity:.75}.hero h2{margin:8px 0 4px;font-size:29px}.hero p{margin:0;opacity:.8}.grid{display:grid;grid-template-columns:repeat(2,1fr);gap:12px}.metric{background:var(--card);border:1px solid var(--line);border-radius:18px;padding:16px;box-shadow:0 5px 16px rgba(11,31,69,.04)}.metric .label{font-size:12px;color:var(--muted);margin-bottom:5px}.metric .value{font-size:24px;font-weight:750;color:var(--navy)}.metric .delta{font-size:12px;color:var(--teal);margin-top:4px}.section-title{display:flex;align-items:center;justify-content:space-between;margin:24px 2px 11px}.section-title h3{margin:0;font-size:18px;color:var(--navy)}.link-btn{border:0;background:none;color:var(--teal);font-weight:650}.card{background:var(--card);border:1px solid var(--line);border-radius:20px;box-shadow:0 6px 22px rgba(11,31,69,.05);overflow:hidden}.card-pad{padding:16px}.workout-summary{display:flex;justify-content:space-between;gap:12px;align-items:center}.badge{display:inline-flex;align-items:center;gap:7px;background:#eaf6f6;color:var(--teal);border-radius:999px;padding:7px 10px;font-weight:700;font-size:12px}.primary{border:0;background:var(--teal);color:white;padding:12px 15px;border-radius:13px;font-weight:750}.secondary{border:1px solid var(--line);background:white;color:var(--navy);padding:11px 14px;border-radius:13px;font-weight:700}.danger{color:var(--danger);border-color:#f0c9ce}.tabs{display:flex;gap:8px;overflow:auto;padding-bottom:4px}.tab{white-space:nowrap;border:1px solid var(--line);background:white;color:var(--navy);border-radius:999px;padding:9px 14px;font-weight:700}.tab.active{background:var(--navy);color:white;border-color:var(--navy)}.exercise{margin-bottom:14px}.exercise img{display:block;width:100%;aspect-ratio:16/8.4;object-fit:cover;background:#eef2f7}.exercise-head{padding:14px 15px 8px;display:flex;justify-content:space-between;gap:10px}.exercise h4{margin:0;color:var(--navy);font-size:17px}.exercise-meta{font-size:12px;color:var(--muted);margin-top:3px}.cue{padding:0 15px 13px;color:#4d586b;font-size:13px;line-height:1.35}.last-load{font-size:12px;color:var(--teal);font-weight:700;white-space:nowrap}.sets{border-top:1px solid var(--line);padding:9px 12px 13px}.set-row{display:grid;grid-template-columns:34px 1fr 1fr 44px;gap:8px;align-items:center;padding:5px 0}.set-num{width:28px;height:28px;border-radius:50%;display:grid;place-items:center;background:#eef2f8;color:var(--navy);font-weight:750;font-size:12px}.field{width:100%;border:1px solid var(--line);background:#fbfcfe;border-radius:11px;padding:10px 8px;text-align:center;outline:none}.field:focus{border-color:var(--teal);box-shadow:0 0 0 3px rgba(7,140,145,.12)}.check{width:34px;height:34px;border:1px solid var(--line);border-radius:11px;background:white;color:transparent;font-weight:800}.check.done{background:var(--ok);border-color:var(--ok);color:white}.sticky-action{position:sticky;bottom:84px;z-index:10;display:flex;gap:9px;background:rgba(244,247,251,.92);backdrop-filter:blur(14px);padding:10px 0}.sticky-action button{flex:1}.timer{display:flex;align-items:center;justify-content:space-between;background:#eff9f9;border:1px solid #caecec;color:var(--navy);padding:12px 14px;border-radius:15px;margin-bottom:14px}.timer strong{font-size:24px;color:var(--teal)}.form-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:10px}.form-group label{display:block;font-size:12px;color:var(--muted);margin:0 0 5px 3px}.form-group input{width:100%;border:1px solid var(--line);border-radius:13px;padding:12px;background:white}.full{grid-column:1/-1}.chart-wrap{padding:12px 10px 5px}.chart{width:100%;height:210px;display:block}.empty{text-align:center;color:var(--muted);padding:28px 16px}.history-item{padding:15px 16px;border-bottom:1px solid var(--line)}.history-item:last-child{border-bottom:0}.history-top{display:flex;justify-content:space-between;gap:10px}.history-top strong{color:var(--navy)}.history-item small{color:var(--muted)}.settings-row{display:flex;justify-content:space-between;align-items:center;gap:16px;padding:15px 16px;border-bottom:1px solid var(--line)}.settings-row:last-child{border-bottom:0}.settings-row p{margin:3px 0 0;color:var(--muted);font-size:12px}.bottom-nav{position:fixed;left:0;right:0;bottom:0;z-index:30;padding:8px 10px calc(8px + env(safe-area-inset-bottom));background:rgba(255,255,255,.96);backdrop-filter:blur(16px);border-top:1px solid var(--line)}.nav-inner{max-width:760px;margin:0 auto;display:grid;grid-template-columns:repeat(5,1fr)}.nav-btn{border:0;background:transparent;color:#7b8493;padding:7px 2px 3px;font-size:10px;display:grid;gap:3px;place-items:center}.nav-btn .ico{font-size:20px}.nav-btn.active{color:var(--teal);font-weight:750}.toast{position:fixed;left:50%;bottom:105px;z-index:50;transform:translate(-50%,15px);background:#172033;color:white;padding:10px 14px;border-radius:999px;font-size:13px;opacity:0;pointer-events:none;transition:.2s}.toast.show{opacity:1;transform:translate(-50%,0)}.install-note{background:#fff8e8;border:1px solid #f1ddb0;border-radius:16px;padding:13px 14px;font-size:13px;line-height:1.4;color:#5d5137;margin-bottom:14px}.mini-list{margin:0;padding-left:18px;color:#4d586b}.mini-list li{margin:7px 0}.separator{height:1px;background:var(--line);margin:12px 0}.pill{font-size:11px;border-radius:999px;padding:5px 8px;background:#f0f3f8;color:var(--muted)}@media(max-width:430px){main{padding:14px}.hero{border-radius:20px}.hero h2{font-size:26px}.metric{padding:14px}.exercise-head{align-items:flex-start}.form-grid{grid-template-columns:1fr 1fr}}@media(display-mode:standalone){.install-note{display:none}}
.hero-actions{display:flex;gap:10px;margin-top:16px;flex-wrap:wrap}.primary.light{background:white;color:var(--navy)}.hero-secondary{border:1px solid rgba(255,255,255,.4);background:rgba(255,255,255,.09);color:white;padding:12px 15px;border-radius:13px;font-weight:750}.guide-toggle{width:100%;border:1px solid #caecec;background:#eff9f9;color:var(--teal);padding:11px 14px;border-radius:14px;font-weight:750;margin:0 0 12px}.guide-scroll{display:flex;gap:10px;overflow:auto;scroll-snap-type:x mandatory;margin:0 0 14px;padding-bottom:4px}.guide-scroll img{width:88%;max-width:520px;border-radius:18px;border:1px solid var(--line);scroll-snap-align:start;background:white;box-shadow:var(--shadow)}.sets-head{display:grid;grid-template-columns:34px 1fr 1fr 44px;gap:8px;color:var(--muted);font-size:10px;text-align:center;padding:0 0 4px}.history-top>div{display:grid;gap:3px}.icon-btn{border:0;background:transparent;font-size:26px;line-height:1;padding:0 3px}.mini-field{width:90px!important}.metric small{font-size:12px;font-weight:600}.exercise .last-load{line-height:1.4}@media(max-width:430px){.guide-scroll img{width:94%}.hero-actions>*{flex:1}.tabs{margin-right:-14px;padding-right:14px}}
/* V3.1 */
button:disabled{opacity:.55;cursor:default}.brand-icon.photo{overflow:hidden;background:white;border:1px solid var(--line)}.brand-icon.photo img{width:100%;height:100%;object-fit:cover;display:block}.sync-strip{display:flex;align-items:center;justify-content:space-between;gap:12px;background:white;border:1px solid var(--line);border-radius:18px;padding:13px 14px;margin-bottom:14px;box-shadow:0 5px 16px rgba(11,31,69,.04)}.sync-strip strong{color:var(--navy)}.sync-state{font-size:11px;color:var(--muted)}.sync-state.ok{color:var(--ok)}.sync-state.error{color:var(--danger)}.sync-state.syncing{color:var(--teal)}.health-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:10px}.health-chip{background:white;border:1px solid var(--line);border-radius:16px;padding:13px;display:grid;gap:4px}.health-chip span{font-size:11px;color:var(--muted)}.health-chip strong{color:var(--navy);font-size:16px}.exercise-titlebar{padding:13px 14px 10px;display:grid;grid-template-columns:34px 1fr auto;align-items:start;gap:10px}.exercise-titlebar h4{margin:1px 0 0;color:var(--navy);font-size:17px}.exercise-number{width:30px;height:30px;border-radius:50%;display:grid;place-items:center;background:var(--navy);color:white;font-weight:800;font-size:13px}.exercise-photo{display:block!important;width:100%;aspect-ratio:16/9;object-fit:cover;background:#eef2f7}.exercise-photo-fallback{min-height:160px;background:linear-gradient(135deg,#edf4f7,#f7f9fc);display:grid;place-items:center;text-align:center;padding:24px;color:var(--navy);font-size:34px}.exercise-photo-fallback[hidden]{display:none!important}.exercise-photo-fallback strong{display:block;font-size:16px}.exercise-photo-fallback small{display:block;font-size:11px;color:var(--muted)}.exercise-head{display:none}.source-badge{display:inline-block;border-radius:999px;padding:2px 6px;font-size:10px;font-weight:700}.source-badge.remote{background:#eaf6f6;color:var(--teal)}.source-badge.local{background:#eef2f8;color:var(--navy)}.teal-text{color:var(--teal)}.switch{position:relative;width:46px;height:28px;display:inline-block;flex:0 0 auto}.switch input{display:none}.switch span{position:absolute;inset:0;border-radius:999px;background:#cbd3df;transition:.2s}.switch span:after{content:"";position:absolute;width:22px;height:22px;left:3px;top:3px;border-radius:50%;background:white;box-shadow:0 1px 4px rgba(0,0,0,.2);transition:.2s}.switch input:checked+span{background:var(--teal)}.switch input:checked+span:after{transform:translateX(18px)}
@media(max-width:430px){.health-grid{grid-template-columns:1fr 1fr 1fr}.health-chip{padding:11px 9px}.health-chip strong{font-size:14px}.exercise-titlebar{grid-template-columns:32px 1fr}.exercise-titlebar .last-load{grid-column:2;text-align:left}.sync-strip{align-items:flex-start}.sync-strip .secondary{white-space:nowrap}}

/* V3.2 — Tema Azul restaurado */
:root{
  --navy:#061a3a;
  --navy2:#0b3b78;
  --teal:#35c6df;
  --bg:#071a37;
  --card:#0d2c59;
  --text:#f4f8ff;
  --muted:#b7c8df;
  --line:rgba(154,193,235,.24);
  --ok:#42d392;
  --danger:#ff7f8c;
  --shadow:0 12px 30px rgba(0,0,0,.22)
}
html,body{background:linear-gradient(180deg,#071a37 0%,#0a2550 50%,#081d40 100%);color:var(--text)}
body{background-attachment:fixed}
.topbar{background:rgba(6,26,58,.94);border-bottom:1px solid rgba(123,170,220,.18);box-shadow:0 4px 18px rgba(0,0,0,.16)}
.brand h1{color:#fff}.brand small{color:#b8cce6}.brand-icon{background:linear-gradient(145deg,#1687d7,#1553a4);box-shadow:0 6px 18px rgba(22,135,215,.28)}
main{color:var(--text)}
.hero{background:linear-gradient(145deg,#0b4c93 0%,#092d67 62%,#071d46 100%);border:1px solid rgba(114,184,242,.22);box-shadow:0 14px 36px rgba(0,0,0,.28)}
.metric,.card,.sync-strip,.health-chip{background:linear-gradient(180deg,#103469 0%,#0b2a57 100%);border-color:var(--line);box-shadow:0 9px 24px rgba(0,0,0,.18)}
.metric .label,.health-chip span,.exercise-meta,.settings-row p,.history-item small,.form-group label,.sets-head,.sync-state,.mini-list,.empty{color:var(--muted)}
.metric .value,.health-chip strong,.section-title h3,.history-top strong,.settings-row strong,.sync-strip strong,.exercise-titlebar h4,.exercise h4{color:#fff}
.metric .delta,.link-btn,.last-load,.teal-text{color:#55d9ec}
.badge{background:rgba(53,198,223,.14);color:#61e1ef;border:1px solid rgba(83,218,236,.2)}
.primary{background:linear-gradient(145deg,#19a7d7,#1377c5);box-shadow:0 5px 14px rgba(13,125,200,.28)}
.secondary{background:#11376b;color:#edf6ff;border-color:rgba(159,199,239,.26)}
.secondary:active,.primary:active{transform:translateY(1px)}
.tab{background:#0d2e5e;color:#cfe3f7;border-color:rgba(157,197,239,.2)}
.tab.active{background:linear-gradient(145deg,#156fc0,#0b4d91);color:#fff;border-color:#2b8cda;box-shadow:0 5px 14px rgba(6,77,145,.25)}
.exercise{border-color:rgba(150,195,239,.22)}
.exercise-number{background:linear-gradient(145deg,#1a8bd5,#0e4f98);box-shadow:0 4px 10px rgba(14,79,152,.32)}
.exercise-photo{background:#08224a}
.exercise-photo-fallback{background:linear-gradient(135deg,#0b2a57,#123b72);color:#fff}.exercise-photo-fallback small{color:var(--muted)}
.cue{color:#d0dded}
.sets{border-color:rgba(150,195,239,.18)}
.set-num{background:#0b234b;color:#cfe6ff;border:1px solid rgba(146,191,236,.16)}
.field,.form-group input{background:#071f45;border-color:rgba(156,199,239,.22);color:#fff}
.field::placeholder,.form-group input::placeholder{color:#8ea6c4}.field:focus,.form-group input:focus{border-color:#43cde3;box-shadow:0 0 0 3px rgba(67,205,227,.16);outline:none}
.check{background:#0b234b;border-color:rgba(151,196,239,.22)}
.check.done{background:#169a68;border-color:#35cc91;color:white}
.sticky-action{background:linear-gradient(180deg,rgba(7,26,55,0),rgba(7,26,55,.96) 28%,rgba(7,26,55,.98));padding-top:18px}
.timer{background:#0b3266;border-color:rgba(63,203,224,.26);color:#eef8ff}.timer strong{color:#62e1ef}
.history-item,.settings-row{border-color:rgba(155,197,239,.17)}
.bottom-nav{background:rgba(5,21,48,.97);border-top:1px solid rgba(148,192,235,.2);box-shadow:0 -7px 24px rgba(0,0,0,.22)}
.nav-btn{color:#90a8c6}.nav-btn.active{color:#5cdeed}
.toast{background:#020d1f;color:#fff;border:1px solid rgba(139,185,231,.2);box-shadow:0 10px 26px rgba(0,0,0,.25)}
.install-note{background:#12345e;border-color:rgba(255,216,133,.24);color:#ffe8b6}
.mini-list{color:#d0dded}.separator{background:rgba(155,197,239,.18)}.pill{background:#0a244d;color:#b9cde5;border:1px solid rgba(153,197,239,.14)}
.primary.light{background:#f4f8ff;color:#083167}.hero-secondary{background:rgba(255,255,255,.08);border-color:rgba(255,255,255,.28)}
.guide-toggle{background:#0d356c;border-color:rgba(72,211,231,.28);color:#65e2ef}.guide-scroll img{background:#0c2b59;border-color:rgba(153,198,239,.22);box-shadow:0 12px 26px rgba(0,0,0,.22)}
.sync-strip{background:linear-gradient(145deg,#103873,#0b2b58)}
.sync-state.ok{color:#4be0a0}.sync-state.error{color:#ff97a2}.sync-state.syncing{color:#65e3ef}
.source-badge.remote{background:rgba(64,207,227,.14);color:#66e4ef}.source-badge.local{background:#0b244d;color:#bdd4ec}
.switch span{background:#294c78}.switch input:checked+span{background:#168bc5}
.brand-icon.photo{background:#0c2a57;border-color:rgba(153,198,239,.24)}
.chart-wrap{background:transparent}
.card canvas{filter:none}
@media(max-width:430px){
  .metric,.health-chip,.card{box-shadow:0 7px 18px rgba(0,0,0,.16)}
}

/* V3.3 — resumo alimentar na página principal */
.nutrition-dashboard{margin:0 0 20px;scroll-margin-top:100px}
.nutrition-dashboard .section-title{margin-top:20px}
.nutrition-card{padding:18px;background:linear-gradient(140deg,#0d3d64,#0b2a57 70%)}
.nutrition-date-row{display:flex;align-items:center;justify-content:space-between;gap:12px}
.nutrition-date-label{display:grid;gap:5px;text-align:center;color:var(--muted);font-size:12px;min-width:0}
.nutrition-date-label input{width:100%;min-width:0;max-width:190px;border:0;border-radius:8px;background:#09284f;color:var(--text);color-scheme:dark;padding:6px;font-size:16px;text-align:center}
.nutrition-arrow{min-width:44px;min-height:44px;padding:4px 12px;font-size:25px}
.nutrition-energy{margin:22px 0 18px}
.nutrition-energy>span{font-size:13px;color:var(--muted)}
.nutrition-energy>div{margin-top:5px;font-variant-numeric:tabular-nums}
.nutrition-energy strong{font-size:40px;letter-spacing:-1px}
.nutrition-energy>div>span{color:var(--muted);font-size:16px}
.nutrition-macros{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:8px}
.nutrition-macro{display:grid;gap:8px;min-width:0;padding:12px 10px;border-radius:12px;background:rgba(4,22,47,.38)}
.nutrition-macro>span{font-size:12px;color:var(--muted)}
.nutrition-macro strong{font-size:19px;color:var(--text);font-variant-numeric:tabular-nums}
.nutrition-macro small{font-size:12px;color:var(--muted);font-weight:400}
.nutrition-footer{display:flex;flex-wrap:wrap;align-items:center;justify-content:space-between;gap:10px;margin-top:16px;color:var(--muted);font-size:12px}
.nutrition-footer button{padding:8px 0}
.nutrition-latest{display:block;padding:12px 0 0;border:0;background:transparent;color:#65e2ef;text-align:left;font-size:13px}
.nutrition-help{margin-top:16px;border-top:1px solid var(--line);padding-top:14px;font-size:13px}
.nutrition-help summary{cursor:pointer;color:#c4ebff;min-height:30px}
.nutrition-help p{line-height:1.5;color:var(--muted);margin:8px 0}
.nutrition-help strong{color:var(--text)}
.nutrition-result{font-size:13px;line-height:1.5;padding:10px 12px;border-radius:12px;margin:14px 0 0}
.nutrition-result.success{color:#b1f3d4;background:rgba(66,211,146,.12)}
.nutrition-result.error{color:#ffd5db;background:rgba(255,127,140,.14)}
.nutrition-history-macros{margin-top:12px}
.nutrition-history-macros .nutrition-macro{padding:9px}
.nutrition-history-macros .nutrition-macro strong{font-size:16px}
.update-banner{position:fixed;z-index:45;bottom:90px;left:50%;transform:translateX(-50%);width:min(90%,480px);padding:12px 16px;background:#11376b;border:1px solid var(--line);border-radius:16px;display:flex;align-items:center;justify-content:space-between;gap:12px;box-shadow:var(--shadow);font-size:13px}
@media(max-width:430px){.nutrition-card{padding:14px}.nutrition-macros{grid-template-columns:repeat(2,minmax(0,1fr))}.nutrition-energy strong{font-size:36px}}

/* V3.3.1 — import inside the installed app, without sharing browser storage. */
.nutrition-actions{display:flex;flex-wrap:wrap;gap:10px;margin-top:16px}
.nutrition-import,.nutrition-transfer{margin-top:18px;padding:16px;border:1px solid var(--line);border-radius:14px;background:#09284f;font-size:13px;line-height:1.5}
.nutrition-import h4{margin:0;font-size:17px}
.nutrition-import p,.nutrition-transfer p,.nutrition-location{color:var(--muted);line-height:1.5;font-size:13px}
.nutrition-import strong,.nutrition-transfer strong{color:var(--text)}
.nutrition-transfer{border-color:#649fbe}
.nutrition-transfer button,.nutrition-transfer details{margin:8px 0}
.nutrition-input-label{display:block;margin-top:16px;margin-bottom:6px;font-weight:600}
.nutrition-import textarea,.nutrition-transfer textarea{display:block;width:100%;min-width:0;resize:vertical;font:16px/1.4 -apple-system,BlinkMacSystemFont,"Segoe UI",sans-serif;padding:12px;border:1px solid #649fbe;border-radius:10px;background:#071a37;color:var(--text);overflow-wrap:anywhere}
.nutrition-import button,.nutrition-transfer button,.nutrition-file{min-height:44px;white-space:normal}
.nutrition-import>.link-btn{display:block;margin-top:10px}
.nutrition-file{position:relative;display:inline-flex;align-items:center;cursor:pointer}
.nutrition-file input{position:absolute;inset:0;width:100%;height:100%;opacity:0;cursor:pointer}
.nutrition-file:focus-within,.nutrition-import textarea:focus{outline:2px solid #65e2ef;outline-offset:3px}
.nutrition-preview-list{list-style:none;margin:12px 0;padding:0;max-height:320px;overflow:auto}
.nutrition-preview-list li{display:grid;gap:5px;border-bottom:1px solid var(--line);padding:12px 0}
.nutrition-preview-list li span{color:#9ae5f2}
.nutrition-preview-list small{color:var(--muted);font-size:12px}
.nutrition-location{margin:16px 0 0}