/* Protocolo de 9 Dias: leitura grande, tom sóbrio.
   Tipografia: Literata (títulos, feita para leitura em tela) + Atkinson Hyperlegible (texto e botões, feita para baixa visão).
   Cor: verde-petróleo, ocre de cúrcuma só para o que pede ação. */
:root{
  --bg:#F2F5F4;--surface:#fff;--ink:#142321;--muted:#4F5F5B;
  --teal:#0E4A47;--teal-d:#0A3533;--teal-l:#E1ECEA;
  --ochre:#E0A526;--ochre-d:#7A4F00;--ochre-l:#F8EDD2;
  --line:#D3DCD9;--danger:#A3271F;--danger-l:#F9E5E2;--ok:#2F6B45;
  --r:14px;
  --serif:"Literata",Georgia,"Times New Roman",serif;
  --sans:"Atkinson Hyperlegible","Segoe UI",system-ui,-apple-system,Roboto,Arial,sans-serif;
}
*{box-sizing:border-box}
html{-webkit-text-size-adjust:100%;color-scheme:light;font-size:calc(var(--fs,22) * 1px)}
body{margin:0;background:var(--bg);color:var(--ink);font:1rem/1.6 var(--sans);padding-bottom:calc(92px + env(safe-area-inset-bottom))}
h1,h2,h3,h4{font-family:var(--serif);color:var(--teal-d);font-weight:600;line-height:1.25;margin:0 0 .5em}
h1{font-size:1.65rem;letter-spacing:-.01em}h2{font-size:1.38rem}h3{font-size:1.2rem;margin-top:1.2em}h4{font-size:1.05rem;margin:1.2em 0 .4em}
p{margin:0 0 .9em}ul,ol{padding-left:1.3em;margin:0 0 .9em}li{margin-bottom:.35em}
a{color:var(--teal)}
b,strong{font-weight:700}
.muted{color:var(--muted);font-size:1rem}
.skip{position:absolute;left:-999px}.skip:focus{left:8px;top:8px;background:#fff;padding:8px;z-index:99}
:focus-visible{outline:3px solid var(--ochre);outline-offset:2px}

/* topo */
.top{position:sticky;top:0;z-index:20;display:flex;justify-content:space-between;align-items:center;gap:8px;padding:8px 14px;padding-top:calc(8px + env(safe-area-inset-top));background:var(--teal-d);color:#fff}
.brand{display:flex;align-items:center;gap:10px;color:#fff;text-decoration:none;font:600 1.05rem var(--serif)}
.fsz{display:flex;gap:6px;margin-left:auto}
.fsz button{min-width:50px;min-height:46px;border-radius:10px;border:1.5px solid rgba(255,255,255,.55);background:transparent;color:#fff;font:700 1.05rem var(--sans);cursor:pointer}
.alert-link{color:#fff;font-size:.9rem;font-weight:700;text-decoration:none;border:1.5px solid rgba(255,255,255,.55);padding:10px 12px;border-radius:10px;white-space:nowrap;min-height:46px;display:inline-flex;align-items:center}
main{max-width:720px;margin:0 auto;padding:22px 16px 24px;outline:none}

/* cartões: planos, com borda fina */
.card{background:var(--surface);border:1px solid var(--line);border-radius:var(--r);padding:20px;margin-bottom:14px}
.card.hero{background:var(--teal-d);color:#fff;border-color:var(--teal-d)}
.card.hero h1,.card.hero h2,.card.hero h3{color:#fff}
.card.amber{background:var(--ochre-l);border-color:#E9D49B}
.eyebrow{font:700 .95rem var(--sans);color:var(--ochre-d);margin:0 0 6px}
.hero .eyebrow,.next .eyebrow{color:#F1C75E}

/* botões */
.btn{display:inline-flex;align-items:center;justify-content:center;gap:8px;min-height:64px;padding:14px 22px;border-radius:12px;border:2px solid var(--teal);background:var(--teal);color:#fff;font:700 1.08rem var(--sans);cursor:pointer;text-decoration:none;text-align:center}
.btn.block{display:flex;width:100%}
.btn.amber{background:var(--teal);border-color:var(--teal)}
.hero .btn.amber,.next .btn.amber{background:var(--ochre);border-color:var(--ochre);color:#201400}
.btn.ghost{background:transparent;color:var(--teal)}
.hero .btn.ghost,.next .btn.ghost{color:#fff;border-color:rgba(255,255,255,.7)}
.btn.danger{background:var(--danger);border-color:var(--danger)}
.btn.huge{min-height:76px;font-size:1.2rem}
.btn.sm{min-height:54px}
.btn:active{transform:translateY(1px)}
.btn[disabled]{opacity:.45;cursor:not-allowed}
.row{display:flex;gap:10px;flex-wrap:wrap}.row>.btn{flex:1}
.mt{margin-top:14px}.mt2{margin-top:24px}

/* passo em destaque (o elemento principal da tela inicial) */
.card.next{background:var(--teal-d);border-color:var(--teal-d);color:#fff;padding:22px}
.card.next h2{color:#fff;margin:12px 0 4px}
.card.next p{color:#D3E3E0}
.card.next .art{background:#fff;border:0;border-radius:10px;margin:8px 0 6px}

/* lista de passos */
.task{display:flex;flex-wrap:wrap;align-items:center;gap:14px;width:100%;text-align:left;background:var(--surface);border:1px solid var(--line);border-radius:var(--r);padding:16px;margin-bottom:10px;min-height:96px;font:inherit;color:inherit;cursor:pointer}
.task .ic{flex:none;width:52px;height:52px;border-radius:12px;background:var(--teal-l);color:var(--teal);display:grid;place-items:center}
.task .ic svg{width:30px;height:30px}
.task .tx{flex:1;min-width:0}.task .tx b{display:block;font-size:1.1rem}.task .tx span{font-size:.95rem;color:var(--muted)}
.task .st{flex:1 0 100%;text-align:center;font-weight:700;font-size:1rem;padding:11px;border-radius:10px;border:1.5px solid var(--teal);color:var(--teal)}
.task.done{background:var(--teal-l);border-color:#B5CEC9}
.task.done .st{background:var(--ok);border-color:var(--ok);color:#fff}

/* progresso */
.ring{display:flex;align-items:center;gap:16px}
.dots{display:flex;gap:5px;margin:14px 0 0}
.dots i{flex:1;height:8px;border-radius:4px;background:rgba(255,255,255,.22)}
.dots i.on{background:#F1C75E}
.daygrid{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:10px}@media(max-width:380px){.daygrid{grid-template-columns:repeat(2,minmax(0,1fr))}}
.daybtn{min-width:0;overflow-wrap:anywhere;border:1px solid var(--line);background:#fff;border-radius:var(--r);padding:12px 8px;text-align:center;text-decoration:none;color:var(--ink);min-height:104px;display:flex;flex-direction:column;justify-content:center;gap:2px}
.daybtn b{font:600 1.7rem var(--serif);color:var(--teal-d)}.daybtn span{font-size:.9rem;color:var(--muted)}
.daybtn.done{background:var(--teal-l);border-color:#B5CEC9}.daybtn.cur{border:2px solid var(--ochre)}

/* formulários */
label.f{display:block;font-weight:700;margin:16px 0 6px}
input[type=text],input[type=number],textarea,select{width:100%;font:inherit;font-size:1.05rem;padding:12px 14px;border:1.5px solid #9DB0AB;border-radius:10px;background:#fff;color:var(--ink);min-height:58px}
textarea{min-height:96px}
.chips{display:flex;gap:8px;flex-wrap:wrap}
.chip{border:1.5px solid #9DB0AB;background:#fff;border-radius:99px;padding:12px 20px;font:inherit;font-size:1.05rem;cursor:pointer;min-height:56px;color:var(--ink)}
.chip.on{background:var(--teal);color:#fff;border-color:var(--teal)}
.chips.big .chip{min-width:92px;font-weight:700}
.opt{display:flex;gap:16px;align-items:center;width:100%;text-align:left;border:1.5px solid #9DB0AB;background:#fff;border-radius:var(--r);padding:16px;margin-bottom:10px;font:inherit;font-size:1.05rem;cursor:pointer;color:inherit}
.opt.on{border:2.5px solid var(--teal);background:var(--teal-l)}
.opt .rad{flex:none;width:26px;height:26px;border-radius:50%;border:2.5px solid #9DB0AB}.opt.on .rad{border-color:var(--teal);background:radial-gradient(var(--teal) 45%,#fff 50%)}
.opt .mins{flex:none;width:72px;height:72px;border-radius:50%;background:var(--teal);color:#fff;display:grid;place-items:center;text-align:center;font-size:.85rem;line-height:1;padding-top:13px}
.opt .mins b{font:600 1.7rem var(--serif);display:block;margin-bottom:-13px}
.chk{display:flex;gap:12px;align-items:center;padding:14px 4px;border-bottom:1px solid var(--line);cursor:pointer}
.chk input{flex:none;width:34px;height:34px;accent-color:var(--teal)}
.chk .sw{flex:none;width:32px;height:32px;border-radius:50%;box-shadow:0 0 0 1.5px rgba(0,0,0,.18) inset}
.chk span small{display:block;color:var(--muted);font-size:1rem}
.chk.done span{text-decoration:line-through;color:var(--muted)}

/* escala 0 a 10 */
.scalebox{margin:6px 0 10px}
.q{font:600 1.15rem var(--serif);margin:0 0 6px;color:var(--teal-d)}
.nums{display:grid;grid-template-columns:repeat(6,1fr);gap:8px;margin:10px 0 4px}
.numb{min-height:60px;border-radius:12px;border:2px solid var(--c);background:#fff;color:var(--c);font:700 1.35rem var(--sans);cursor:pointer}
.numb.on{background:var(--c);color:#fff}
.ends{display:flex;justify-content:space-between;font-size:.9rem;color:var(--muted);font-weight:700}
.chosen{font-weight:700;color:var(--teal-d);margin:8px 0 0}

/* tabelas e avisos */
.tbl{width:100%;border-collapse:collapse;font-size:1rem;margin:0 0 1em}
.tbl th,.tbl td{text-align:left;padding:10px 8px;border-bottom:1px solid var(--line);vertical-align:top}
.tbl th{background:var(--teal-l);color:var(--teal-d);font-size:.95rem}
.callout{border-radius:12px;padding:16px;margin:14px 0;font-size:1rem;border-left:5px solid var(--teal);background:var(--teal-l)}
.callout.warn{background:var(--ochre-l);border-left-color:var(--ochre)}
.callout.danger{background:var(--danger-l);border-left-color:var(--danger)}
ol.steps{list-style:none;padding:0;counter-reset:s}
ol.steps li{counter-increment:s;position:relative;padding:4px 0 10px 54px;min-height:44px}
ol.steps li::before{content:counter(s);position:absolute;left:0;top:0;width:40px;height:40px;border-radius:50%;background:var(--teal);color:#fff;display:grid;place-items:center;font:600 1.1rem var(--serif)}
ol.steps li.cur{background:var(--ochre-l);border-radius:12px;padding-left:60px;margin-left:-6px;margin-right:-6px}
ol.steps li.cur::before{left:6px;top:4px}
.cycle{display:flex;flex-direction:column;align-items:flex-start;gap:2px;margin:14px 0}
.cycle span{background:var(--ochre-l);border-radius:10px;padding:8px 14px;font-weight:700}.cycle i{font-style:normal;transform:rotate(90deg);color:var(--ochre-d);margin-left:16px}
details{background:#fff;border:1px solid var(--line);border-radius:12px;margin-bottom:8px;padding:0 16px}
summary{cursor:pointer;font-weight:700;padding:14px 0;min-height:60px;font-size:1.05rem;display:flex;align-items:center}
details[open] summary{border-bottom:1px solid var(--line);margin-bottom:10px}
.acc>details>summary{font-family:var(--serif);font-size:1.12rem;color:var(--teal-d);font-weight:600}

/* barra inferior */
.tabs{position:fixed;bottom:0;left:0;right:0;z-index:30;display:flex;background:#fff;border-top:1px solid var(--line);padding-bottom:env(safe-area-inset-bottom)}
.tabs a{flex:1;display:flex;flex-direction:column;align-items:center;gap:3px;padding:9px 2px;text-decoration:none;color:var(--muted);font-size:.8rem;font-weight:700;min-height:78px;justify-content:center;border-top:3px solid transparent}
.tabs a svg{width:32px;height:32px}
.tabs a.on{color:var(--teal-d);border-top-color:var(--ochre)}

/* janela de passo */
.sheet-wrap{position:fixed;inset:0;z-index:50;display:flex;align-items:flex-end;justify-content:center}
.sheet-wrap[hidden]{display:none}
.backdrop{position:absolute;inset:0;background:rgba(10,30,28,.6)}
.sheet{position:relative;background:var(--bg);width:100%;max-width:720px;max-height:94vh;max-height:94dvh;border-radius:20px 20px 0 0;display:flex;flex-direction:column;animation:up .22s ease-out}
@keyframes up{from{transform:translateY(32px);opacity:.5}to{transform:none;opacity:1}}
.sheet-head{display:flex;align-items:center;gap:8px;padding:14px 16px 8px}
.sheet-head h2{margin:0;flex:1;font-size:1.15rem}
.listen{min-height:50px;padding:8px 14px;border-radius:10px;border:1.5px solid var(--teal);background:#fff;color:var(--teal);font:700 .95rem var(--sans);cursor:pointer}
.x{width:50px;height:50px;border-radius:10px;border:1.5px solid #9DB0AB;background:#fff;font-size:1.1rem;cursor:pointer;color:var(--ink)}
.sheet-body{overflow:auto;padding:6px 18px calc(22px + env(safe-area-inset-bottom));-webkit-overflow-scrolling:touch}
.toast{position:fixed;left:50%;bottom:104px;transform:translate(-50%,20px);background:var(--teal-d);color:#fff;padding:14px 20px;border-radius:12px;opacity:0;pointer-events:none;transition:.25s;z-index:60;max-width:90%;text-align:center;font-weight:700}
.toast.show{opacity:1;transform:translate(-50%,0)}

/* cronômetro */
.timer{background:#fff;border:1px solid var(--line);border-radius:var(--r);padding:18px;margin:14px 0;text-align:center}
.tface{font:600 3.2rem/1 var(--serif);color:var(--teal-d);font-variant-numeric:tabular-nums}
.bar{height:8px;background:var(--line);border-radius:4px;margin:14px 0;overflow:hidden}.bar i{display:block;height:100%;width:0;background:var(--ochre);transition:width .3s}
.trow{display:flex;gap:10px}.trow .btn{flex:1}
.tag{display:inline-block;background:var(--teal-l);color:var(--teal-d);font-weight:700;font-size:.95rem;padding:5px 12px;border-radius:99px;margin-bottom:8px}
.big{font:600 1.5rem var(--serif);color:var(--teal-d);margin:4px 0 8px}
.stat{display:grid;grid-template-columns:repeat(3,1fr);gap:10px;margin:12px 0}
.stat div{background:#fff;border:1px solid var(--line);border-radius:12px;padding:12px 6px;text-align:center}.stat b{display:block;font:600 1.8rem var(--serif);color:var(--teal-d)}.stat span{font-size:.9rem;color:var(--muted)}
.menu a.item{display:flex;align-items:center;gap:14px;padding:16px;background:#fff;border:1px solid var(--line);border-radius:var(--r);margin-bottom:10px;text-decoration:none;color:var(--ink);min-height:76px}
.menu .item .ic{flex:none;width:46px;height:46px;border-radius:12px;background:var(--teal-l);color:var(--teal);display:grid;place-items:center}.menu .item .ic svg{width:26px;height:26px}
.menu .item b{display:block}.menu .item span{font-size:.95rem;color:var(--muted)}
.weeks{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:6px}@media(max-width:480px){.weeks{grid-template-columns:repeat(5,minmax(0,1fr))}}
.wd{aspect-ratio:1;min-height:44px;border:1.5px solid #9DB0AB;background:#fff;border-radius:10px;font:700 .95rem var(--sans);cursor:pointer;color:var(--ink)}.wd.on{background:var(--ok);border-color:var(--ok);color:#fff}
svg.chart text{font:12px var(--sans);fill:var(--muted)}

/* desenhos dos movimentos */
.art{margin:6px 0 14px;background:#fff;border:1px solid var(--line);border-radius:var(--r);padding:8px}
.art svg{width:100%;max-width:340px;height:auto;display:block;margin:0 auto}
.pose{display:grid;grid-template-columns:1fr;gap:12px;margin:10px 0}
.pose figure{margin:0;background:#fff;border:1px solid var(--line);border-radius:var(--r);padding:10px}
.pose .fr svg{width:100%;max-width:360px;height:auto;display:block;margin:0 auto}
.pose figcaption{font-size:1.05rem;font-weight:700;text-align:left;margin-top:6px;line-height:1.3;display:flex;gap:10px;align-items:center}
.pose figcaption b{flex:none;display:inline-grid;place-items:center;width:1.7em;height:1.7em;border-radius:50%;background:var(--teal);color:#fff;font-family:var(--serif)}
.how{background:#fff;border:1px solid var(--line);border-radius:12px;padding:16px;margin:12px 0}
.qty{font:700 1.15rem var(--sans);background:var(--ochre-l);border-radius:12px;padding:14px 16px;margin:12px 0;color:#4d3100}
.stick{position:sticky;bottom:-8px;background:var(--bg);padding:12px 0 6px;margin-top:8px}

@media (min-width:760px){
  .sheet-wrap{align-items:center}.sheet{border-radius:20px;max-height:88vh}
  .tabs{max-width:720px;left:50%;transform:translateX(-50%);border:1px solid var(--line);border-bottom:0;border-radius:16px 16px 0 0}
  .daygrid{grid-template-columns:repeat(5,minmax(0,1fr))}
  .pose{grid-template-columns:1fr 1fr}
}
@media (prefers-reduced-motion:reduce){*{animation:none!important;transition:none!important}}
@media print{.top,.tabs,.no-print,.toast{display:none!important}body{background:#fff;padding:0;font-size:13pt}.card{border:1px solid #999;break-inside:avoid}}
.vid{width:100%;aspect-ratio:16/9;border:0;border-radius:var(--r);background:#000;margin:8px 0 14px;display:block}
.cycle.h{flex-direction:row;flex-wrap:wrap;align-items:center;gap:6px}.cycle.h i{transform:none;margin:0}

.vid.v{aspect-ratio:9/16;max-height:78vh;width:auto;max-width:100%;margin:8px auto 14px;object-fit:contain}
@media(max-width:420px){.brand{font-size:.82rem;gap:6px}.brand span{white-space:nowrap}.brand svg{width:24px;height:24px}}
@media(max-width:420px){.top{gap:6px;padding-left:10px;padding-right:10px}.fsz{gap:4px}.fsz button{min-width:42px}.alert-link{padding:10px 9px;font-size:.82rem}.brand{min-width:0;flex:1 1 auto}}