/*! tailwindcss v4.1.8 | MIT License | https://tailwindcss.com */@layer theme{:host,:root{--font-sans:ui-sans-serif,system-ui,sans-serif,"Apple Color Emoji","Segoe UI Emoji","Segoe UI Symbol","Noto Color Emoji";--font-mono:ui-monospace,SFMono-Regular,Menlo,Monaco,Consolas,"Liberation Mono","Courier New",monospace;--default-font-family:var(--font-sans);--default-mono-font-family:var(--font-mono)}}@layer base{*,::backdrop,:after,:before{box-sizing:border-box;border:0 solid;margin:0;padding:0}::file-selector-button{box-sizing:border-box;border:0 solid;margin:0;padding:0}:host,html{-webkit-text-size-adjust:100%;tab-size:4;line-height:1.5;font-family:var(--default-font-family,ui-sans-serif,system-ui,sans-serif,"Apple Color Emoji","Segoe UI Emoji","Segoe UI Symbol","Noto Color Emoji");font-feature-settings:var(--default-font-feature-settings,normal);font-variation-settings:var(--default-font-variation-settings,normal);-webkit-tap-highlight-color:transparent}hr{height:0;color:inherit;border-top-width:1px}abbr:where([title]){-webkit-text-decoration:underline dotted;text-decoration:underline dotted}h1,h2,h3,h4,h5,h6{font-size:inherit;font-weight:inherit}a{color:inherit;-webkit-text-decoration:inherit;text-decoration:inherit}b,strong{font-weight:bolder}code,kbd,pre,samp{font-family:var(--default-mono-font-family,ui-monospace,SFMono-Regular,Menlo,Monaco,Consolas,"Liberation Mono","Courier New",monospace);font-feature-settings:var(--default-mono-font-feature-settings,normal);font-variation-settings:var(--default-mono-font-variation-settings,normal);font-size:1em}small{font-size:80%}sub,sup{vertical-align:baseline;font-size:75%;line-height:0;position:relative}sub{bottom:-.25em}sup{top:-.5em}table{text-indent:0;border-color:inherit;border-collapse:collapse}:-moz-focusring{outline:auto}progress{vertical-align:baseline}summary{display:list-item}menu,ol,ul{list-style:none}audio,canvas,embed,iframe,img,object,svg,video{vertical-align:middle;display:block}img,video{max-width:100%;height:auto}button,input,optgroup,select,textarea{font:inherit;font-feature-settings:inherit;font-variation-settings:inherit;letter-spacing:inherit;color:inherit;opacity:1;background-color:#0000;border-radius:0}::file-selector-button{font:inherit;font-feature-settings:inherit;font-variation-settings:inherit;letter-spacing:inherit;color:inherit;opacity:1;background-color:#0000;border-radius:0}:where(select:is([multiple],[size])) optgroup{font-weight:bolder}:where(select:is([multiple],[size])) optgroup option{padding-inline-start:20px}::file-selector-button{margin-inline-end:4px}::placeholder{opacity:1}@supports (not ((-webkit-appearance:-apple-pay-button))) or (contain-intrinsic-size:1px){::placeholder{color:currentColor}@supports (color:color-mix(in lab,red,red)){::placeholder{color:color-mix(in oklab,currentcolor 50%,transparent)}}}textarea{resize:vertical}::-webkit-search-decoration{-webkit-appearance:none}::-webkit-date-and-time-value{min-height:1lh;text-align:inherit}::-webkit-datetime-edit{display:inline-flex}::-webkit-datetime-edit-fields-wrapper{padding:0}::-webkit-datetime-edit,::-webkit-datetime-edit-year-field{padding-block:0}::-webkit-datetime-edit-day-field,::-webkit-datetime-edit-month-field{padding-block:0}::-webkit-datetime-edit-hour-field,::-webkit-datetime-edit-minute-field{padding-block:0}::-webkit-datetime-edit-millisecond-field,::-webkit-datetime-edit-second-field{padding-block:0}::-webkit-datetime-edit-meridiem-field{padding-block:0}:-moz-ui-invalid{box-shadow:none}button,input:where([type=button],[type=reset],[type=submit]){appearance:button}::file-selector-button{appearance:button}::-webkit-inner-spin-button,::-webkit-outer-spin-button{height:auto}[hidden]:where(:not([hidden=until-found])){display:none!important}}@layer components;@layer utilities{.visible{visibility:visible}.fixed{position:fixed}.relative{position:relative}.static{position:static}.container{width:100%}@media (min-width:40rem){.container{max-width:40rem}}@media (min-width:48rem){.container{max-width:48rem}}@media (min-width:64rem){.container{max-width:64rem}}@media (min-width:80rem){.container{max-width:80rem}}@media (min-width:96rem){.container{max-width:96rem}}.grid{display:grid}.hidden{display:none}.table{display:table}.rounded{border-radius:.25rem}}:root{color-scheme:light;--page-padding:24px;--color-background-primary:#fff;--color-background-secondary:#fafafa;--color-background-tertiary:#f4f4f5;--color-control-background:#f4f4f5;--color-text-primary:#09090b;--color-text-secondary:#52525b;--color-text-muted:#71717a;--color-text-accent:#09090b;--color-border-primary:#e4e4e7;--color-border-secondary:#e4e4e7;--color-ring:#71717a;--color-accent-primary:#18181b;--color-accent-primary-hover:#3f3f46;--color-on-accent:#fafafa;--color-success:#2f7d43;--color-warning:#9a6b0f;--color-error:#b42d2d;--color-info-background:#f4f4f5;--color-info-border:#e4e4e7;--color-special-accent:#5f57a3;--color-special-accent-darker:#5f57a3;--color-chart-blue:#3b7f99;--color-chart-violet:#5f57a3;--color-chart-pink:#a3477f;--color-success-background:#2f7d431a;--color-success-border:#2f7d433d;--color-error-background:#b42d2d1a;--color-error-border:#b42d2d3d;--color-special-accent-background:#5f57a31a;--color-special-accent-border:#5f57a33d;--color-special-accent-background-light:#5f57a30a;--color-special-accent-background-medium:#5f57a312;--color-special-accent-background-strong:#5f57a31a;--color-special-accent-background-hover:#5f57a324;--chart-text-primary:#09090b;--chart-text-secondary:#52525b;--chart-grid-color:#e4e4e7;--chart-grid-color-ffmi:#e4e4e7;--chart-grid-border-color-ffmi:#e4e4e7;--chart-tooltip-background:#27272a;--chart-background:#f4f4f5;--shadow-card:none;--shadow-modal:0 24px 80px #0000004d;--shadow-focus-color:#71717a33}.dark-mode{color-scheme:dark;--color-background-primary:#09090b;--color-background-secondary:#141416;--color-background-tertiary:#1c1c1f;--color-control-background:#1c1c1f;--color-text-primary:#fafafa;--color-text-secondary:#a1a1aa;--color-text-muted:#a1a1aa;--color-text-accent:#fafafa;--color-border-primary:#27272a;--color-border-secondary:#27272a;--color-ring:#a1a1aa;--color-accent-primary:#fafafa;--color-accent-primary-hover:#e4e4e7;--color-on-accent:#09090b;--color-success:#7fbf8a;--color-warning:#d9b566;--color-error:#e07a7a;--color-info-background:#1c1c1f;--color-info-border:#27272a;--color-special-accent:#a9a3d1;--color-special-accent-darker:#a9a3d1;--color-chart-blue:#8fb8c9;--color-chart-violet:#a9a3d1;--color-chart-pink:#d9a3c9;--color-success-background:#7fbf8a1a;--color-success-border:#7fbf8a3d;--color-error-background:#e07a7a1a;--color-error-border:#e07a7a3d;--color-special-accent-background:#a9a3d11a;--color-special-accent-border:#a9a3d13d;--color-special-accent-background-light:#a9a3d10a;--color-special-accent-background-medium:#a9a3d112;--color-special-accent-background-strong:#a9a3d11a;--color-special-accent-background-hover:#a9a3d124;--chart-text-primary:#fafafa;--chart-text-secondary:#a1a1aa;--chart-grid-color:#27272a;--chart-grid-color-ffmi:#27272a;--chart-grid-border-color-ffmi:#27272a;--chart-tooltip-background:#27272a;--chart-background:#1c1c1f;--shadow-card:none;--shadow-modal:0 24px 80px #0000004d;--shadow-focus-color:#71717a33}*{box-sizing:border-box}html{min-height:100%}body,html{background:var(--color-background-primary)}body{min-height:100vh;color:var(--color-text-primary);-webkit-font-smoothing:antialiased;text-rendering:optimizeLegibility;margin:0;font-family:ui-sans-serif,-apple-system,Segoe UI,Roboto,sans-serif;line-height:1.5;transition:background .25s,color .25s}img{max-width:100%;display:block}a{color:inherit}.site-shell{flex-direction:column;min-height:100vh;display:flex}.site-header{z-index:40;border-bottom:1px solid var(--color-border-primary);background:var(--color-background-primary);position:sticky;top:0}.site-header-inner{width:min(100%,1248px);height:76px;padding:0 var(--page-padding);justify-content:space-between;align-items:center;margin:0 auto;display:flex}.brand-mark{border-radius:10px;align-items:center;min-width:0;display:inline-flex}.brand-logo{object-fit:contain;width:auto;height:56px}.theme-toggle-button{border:1px solid var(--color-border-primary);background:var(--color-background-secondary)}@supports (color:color-mix(in lab,red,red)){.theme-toggle-button{background:color-mix(in srgb,var(--color-background-secondary)78%,transparent)}}.theme-toggle-button{color:var(--color-text-primary);box-shadow:0 1px 2px #1018280a}.site-main{padding:28px var(--page-padding)0;flex:1}.container{width:min(100%,1200px);margin:0 auto}.planner-page{flex-direction:column;gap:24px;display:flex}.page-intro{gap:8px;max-width:760px;padding-top:8px;display:grid}h1,h2,h3,h4,p{margin:0}h1{color:var(--color-text-accent);letter-spacing:-.02em;font-size:30px;font-weight:600;line-height:1.05}.page-intro p{max-width:680px;color:var(--color-text-secondary);font-size:15px}h2{letter-spacing:-.02em;font-size:17px}h2,h3{color:var(--color-text-accent);font-weight:600}h3{font-size:16px}.section-row{grid-template-columns:minmax(0,1fr) minmax(0,1fr);align-items:start;gap:24px;display:grid}.calculator-card,.reference-card{overflow:hidden}.form-shell{display:block}.form-card-header{gap:6px;padding:24px 24px 16px}.form-card-content{gap:20px;padding:0 24px 24px;display:grid}.form-group{flex-direction:column;gap:7px;display:flex}.input-group{gap:16px;display:grid}.height-imperial,.input-group{grid-template-columns:repeat(2,minmax(0,1fr))}.height-imperial{gap:10px;display:none}.height-imperial.active{display:grid}.height-metric{display:block}.select-control{border:1px solid var(--color-border-secondary);background:var(--color-control-background);width:100%;min-height:44px;color:var(--color-text-primary);border-radius:10px;padding:0 12px;font-size:15px;line-height:1.3;transition:border-color .18s,box-shadow .18s,background .18s;box-shadow:0 1px 2px #10182808}.select-control:required:invalid{color:var(--color-text-secondary)}.select-control:focus,input:focus,select:focus{border-color:var(--color-ring);box-shadow:0 0 0 3px var(--shadow-focus-color);outline:none}select option{background:var(--color-background-secondary);color:var(--color-text-primary)}.unit-selector{border:1px solid var(--color-border-primary);background:var(--color-background-tertiary);border-radius:10px;grid-template-columns:repeat(2,minmax(0,1fr));gap:4px;padding:4px;display:grid}.unit-option{width:100%;height:36px;color:var(--color-text-secondary);box-shadow:none;background:0 0;border:0}.unit-option:hover{background:var(--color-background-secondary)}@supports (color:color-mix(in lab,red,red)){.unit-option:hover{background:color-mix(in srgb,var(--color-background-secondary)76%,transparent)}}.unit-option:hover{color:var(--color-text-primary)}.unit-option.active{background:var(--color-accent-primary);color:var(--color-on-accent);box-shadow:none}.activity-assessment{border:1px solid var(--color-border-primary);background:var(--color-background-tertiary);border-radius:10px;gap:16px;padding:18px;display:grid}.activity-heading{gap:3px;display:grid}.assessment-note{color:var(--color-text-secondary);font-size:13px}.estimated-pal{border:1px solid var(--color-border-secondary);background:var(--color-background-tertiary);border-radius:10px;justify-content:space-between;align-items:center;gap:12px;padding:12px;display:flex}.estimated-pal-label{color:var(--color-text-primary);font-size:13px;font-weight:600}#estimatedPAL.ready{font-size:13px}.modal-submit-btn,.submit-button{width:100%}.saved-data-controls{justify-content:center;align-items:center;gap:10px;min-height:34px;display:flex}.saved-indicator{border:1px solid var(--color-success-border);background:var(--color-success-background);color:var(--color-success);border-radius:10px;align-items:center;gap:7px;padding:8px 10px;font-size:13px;font-weight:600;display:inline-flex}.clear-data-btn{width:auto}.info{border:1px solid var(--color-info-border);background:var(--color-info-background);color:var(--color-text-secondary);border-radius:10px;padding:14px;font-size:14px}.info strong{color:var(--color-text-primary);margin-bottom:4px;font-weight:600;display:block}.metabolic-note{margin:18px 0}.references{border:1px solid var(--color-special-accent-border);background:var(--color-special-accent-background-light);border-radius:10px;overflow:hidden}.references summary{cursor:pointer;background:var(--color-special-accent-background-medium);color:var(--color-text-primary);padding:12px 14px;font-size:14px;font-weight:600;list-style-position:inside}.references summary:hover{background:var(--color-special-accent-background-hover)}.reference-content{border-top:1px solid var(--color-special-accent-border);padding:16px}.reference-content li,.reference-content p{color:var(--color-text-secondary);font-size:13px;line-height:1.55}.reference-content ol,.reference-content ul{margin:12px 0;padding-left:20px}.reference-content li+li{margin-top:10px}.reference-content a{background:var(--color-special-accent-background-strong);color:var(--color-special-accent-darker);border-radius:6px;margin-left:6px;padding:2px 6px;font-size:12px;font-weight:600;text-decoration:none;display:inline-flex}.reference-content a:hover{background:var(--color-special-accent-background-hover)}.reference-note{border-left:2px solid var(--color-special-accent);margin-top:14px;padding-left:12px}.reference-note small,small{color:var(--color-text-secondary);font-size:12px}.reference-card{height:fit-content}.chart-image{border:1px solid var(--color-border-primary);border-radius:10px;width:100%}.results-shell{border-top:1px solid var(--color-border-primary);padding-top:28px;scroll-margin-top:92px}.results{display:none}.results.show{grid-template-columns:minmax(0,1fr);gap:18px;animation:fadeIn .28s;display:grid}.results-header{justify-content:space-between;align-items:flex-start;gap:16px;display:flex}.results-header p{color:var(--color-text-secondary);margin-top:5px;font-size:14px}.result-item{padding:20px}.result-item h3{margin-bottom:10px}.result-item p{color:var(--color-text-secondary);font-size:14px;line-height:1.65}.result-item p strong,.text-detail strong{color:var(--color-text-primary)}.metric-tile{min-height:132px}.result-value{color:var(--color-text-accent);margin:6px 0;font-size:30px;font-weight:600;line-height:1.1}.timeline{grid-template-columns:repeat(3,minmax(0,1fr));gap:12px;margin-top:14px;display:grid}.timeline-item{border:1px solid var(--color-border-primary);background:var(--color-background-tertiary);text-align:left;border-radius:10px;min-height:116px;padding:14px}.timeline-item h4{color:var(--color-text-secondary);letter-spacing:.02em;margin-bottom:8px;font-size:12px;font-weight:600}.timeline-value{color:var(--color-text-accent);font-size:21px;font-weight:700;line-height:1.2}.text-detail{color:var(--color-text-secondary);gap:4px;margin-top:14px;font-size:14px;display:grid}.ffmi-details{gap:8px;display:grid}.ffmi-chart-container{margin-top:8px}.ffmi-explanation-box{margin-top:6px}.ffmi-references{margin-top:8px}.ffmi-reference-content{font-size:12px}.ffmi-reference-list{padding-left:20px;list-style:decimal}.progress-charts{grid-template-columns:repeat(auto-fit,minmax(min(280px,100%),1fr));gap:16px;margin-top:16px;display:grid}.chart-container{border:1px solid var(--color-border-primary);background:var(--chart-background);border-radius:10px;width:100%;min-width:0;padding:14px}.chart-title{color:var(--color-text-primary);text-align:center;margin-bottom:10px;font-size:14px;font-weight:600}.chart-canvas-wrapper{width:100%;height:260px;position:relative}.chart-inner{width:100%;height:100%}.chart-stats{color:var(--color-text-secondary);text-align:center;margin-top:10px;font-size:13px;font-weight:600}.error{border:1px solid var(--color-error-border);background:var(--color-error-background);color:var(--color-error);border-radius:10px;padding:14px;font-size:14px;font-weight:600}.report-dialog{animation:dialogIn .18s}.report-dialog form{gap:16px;display:grid}.modal-error{color:var(--color-error);margin-top:4px;font-size:12px;display:block}.footer{padding:24px var(--page-padding)28px;color:var(--color-text-secondary);margin-top:56px;font-size:13px}.footer-content{border-top:1px solid var(--color-border-primary);flex-direction:column;align-items:center;gap:10px;padding-top:24px;display:flex}.copyright{color:var(--color-text-primary);font-weight:550}.footer-links{flex-wrap:wrap;justify-content:center;align-items:center;gap:8px;display:flex}.footer-link{color:var(--color-text-secondary);text-decoration:none}.footer-link:hover{color:var(--color-accent-primary)}.footer-separator{color:var(--color-text-muted)}@keyframes fadeIn{0%{opacity:0;transform:translateY(8px)}to{opacity:1;transform:translateY(0)}}@keyframes dialogIn{0%{opacity:0;transform:scale(.98)}to{opacity:1;transform:scale(1)}}@media (max-width:1024px){.section-row{grid-template-columns:minmax(0,1fr)}}@media (max-width:768px){:root{--page-padding:16px}.site-header-inner{height:70px}.brand-logo{height:52px}.site-main{padding-top:26px}h1{font-size:26px}.page-intro p{font-size:16px}.form-card-header{padding:20px 18px 14px}.form-card-content{padding:0 18px 20px}.progress-charts,.timeline{grid-template-columns:minmax(0,1fr)}.estimated-pal,.results-header{flex-direction:column;align-items:flex-start}.select-control{min-width:0;font-size:16px}.modal-submit-btn,.saved-data-controls button,.theme-toggle-button,.unit-option{min-height:44px}.theme-toggle-button{min-width:44px}.ffmi-references summary,.references summary{align-content:center;min-height:44px}.footer{margin-top:42px}}.brand-logo-light{display:block}.brand-logo-dark,.dark-mode .brand-logo-light{display:none}.dark-mode .brand-logo-dark{display:block}.planner-grid{grid-template-columns:minmax(0,1.15fr) minmax(0,1fr);align-items:start;gap:24px;display:grid}.reference-card{position:sticky;top:100px}.reference-tip{color:var(--color-text-secondary);align-items:flex-start;gap:10px;margin-top:16px;font-size:13px;line-height:1.6;display:flex}.reference-tip svg{flex-shrink:0;margin-top:3px}.result-value,.timeline-value,input[type=number]{font-variant-numeric:tabular-nums}.timeline-item:first-child{border-top:2px solid var(--color-success)}.timeline-item:nth-child(2){border-top:2px solid var(--color-warning)}.timeline-item:nth-child(3){border-top:2px solid var(--color-error)}.submit-button{gap:8px;font-weight:600}.brand-mark:focus-visible,.footer-link:focus-visible,summary:focus-visible{outline:2px solid var(--color-ring);outline-offset:4px}@media (max-width:1024px){.planner-grid{grid-template-columns:minmax(0,1fr)}.reference-card{position:static}}@media (max-width:480px){.input-group{gap:12px}.measurement-inputs{grid-template-columns:minmax(0,1fr)}.saved-data-controls{flex-wrap:wrap}}@media (prefers-reduced-motion:reduce){*,:after,:before{scroll-behavior:auto!important;transition:none!important;animation:none!important}}.saved-data-controls:empty{display:none}.measurement-guidance{background:var(--color-background-tertiary);color:var(--color-text-secondary);border-radius:12px;gap:16px;padding:18px;font-size:14px;display:grid}.plan-status{color:var(--color-text-primary);margin-bottom:8px;font-size:15px;font-weight:600}.plan-note{margin-top:12px}.chart-unavailable,.plan-note{color:var(--color-text-secondary);font-size:13px}.chart-unavailable{padding:20px 0}.newsletter-choice{color:var(--color-text-secondary);cursor:pointer;align-items:flex-start;gap:10px;font-size:14px;display:flex}.newsletter-choice input{accent-color:var(--color-accent-primary);flex-shrink:0;width:16px;height:16px;margin-top:4px}.privacy-note{color:var(--color-text-secondary);font-size:12px}.privacy-note a{text-decoration:underline}.report-confirmation{gap:16px;display:grid}.coaching-cta{text-align:center;justify-items:center;gap:18px;padding:28px 20px;display:grid}.coaching-cta h3{max-width:560px;margin:0;font-size:20px;line-height:1.4}.coaching-button{background:var(--color-accent-primary);max-width:100%;min-height:44px;color:var(--color-on-accent);text-align:center;border-radius:10px;justify-content:center;align-items:center;padding:12px 20px;font-size:14px;font-weight:600;text-decoration:none;display:inline-flex}.coaching-button:hover{background:var(--color-accent-primary-hover)}.coaching-button:focus-visible{outline:2px solid var(--color-ring);outline-offset:4px}