:root {
  --bg: #ffffff;
  --bg2: #f5f7f5;
  --text: #1a2118;
  --muted: #5f6b5c;
  --line: #e4e8e2;
  --accent: #16a34a;
  --accent-dark: #0f7a37;
  --radius: 12px;
  --wrap: 860px;
}
* { box-sizing: border-box; }
body {
  margin: 0; background: var(--bg); color: var(--text);
  font: 17px/1.7 system-ui, -apple-system, "Segoe UI", Roboto, sans-serif;
  -webkit-font-smoothing: antialiased;
}
a { color: var(--accent-dark); text-decoration: none; }
a:hover { text-decoration: underline; }
.wrap { width: 100%; max-width: var(--wrap); margin: 0 auto; padding: 0 1.2rem; }

/* header */
.site-header { border-bottom: 1px solid var(--line); position: sticky; top: 0; background: rgba(255,255,255,.92); backdrop-filter: blur(6px); z-index: 10; }
.header-inner { display: flex; align-items: center; gap: 1.2rem; height: 62px; }
.site-nav { margin-left: auto; }
.brand { font-weight: 800; font-size: 1.35rem; color: var(--text); letter-spacing: -.5px; display: inline-flex; align-items: center; gap: .5rem; }
.brand span { color: var(--accent); }
.brand:hover { text-decoration: none; }
.logo-mark { display: inline-flex; align-items: center; justify-content: center; width: 30px; height: 30px; background: var(--accent); border-radius: 8px; }
.logo-mark .lm { width: 20px; height: 20px; color: #fff; }

/* icons */
.ic { width: 20px; height: 20px; vertical-align: -4px; flex: 0 0 auto; }
.ic-sm { width: 15px; height: 15px; vertical-align: -3px; margin-right: .3rem; }
.site-nav { display: flex; align-items: center; gap: 1.3rem; }
.site-nav a { color: var(--muted); font-size: .95rem; font-weight: 500; white-space: nowrap; }
.site-nav a:hover { color: var(--text); text-decoration: none; }
.site-nav .cta-link { color: var(--accent-dark); }
.lang-switch { display: inline-flex; gap: .25rem; align-items: center; font-size: .85rem; }
.lang-switch a { color: #9aa596; font-weight: 600; }
.lang-switch a.on { color: var(--accent-dark); }
.lang-switch span { color: var(--line); }

/* hero */
.hero { padding: 3rem 0 1.8rem; margin: 0 -1.2rem; padding-left: 1.2rem; padding-right: 1.2rem;
  background: linear-gradient(180deg, #f0f7f1 0%, #ffffff 100%); border-bottom: 1px solid var(--line); }
.hero h1 { font-size: 2.4rem; line-height: 1.13; margin: 0 0 .5rem; letter-spacing: -1px; }
.hero h1 span { color: var(--accent); }
.hero p { font-size: 1.15rem; color: var(--muted); margin: 0; max-width: 640px; }
.cat-title { font-size: 1.9rem; margin: 1.8rem 0 .4rem; }

/* animated sport banner: rings + rising bars + running figure */
.sport-hero { display: flex; align-items: center; gap: 1.6rem; }
.hero-copy { flex: 1 1 auto; min-width: 0; }
.hero-art-row { flex: 0 0 auto; display: flex; align-items: center; gap: 1.4rem; }
.hero-piece svg { display: block; height: auto; }
.piece-rings svg { width: 150px; }
.piece-bars svg { width: 112px; }
.piece-runner svg { width: 92px; }

/* rings (JS-driven slow fill + counting numbers, 10s grow / 10s hold) */
.pr-bg { fill: none; stroke: #dcece0; stroke-width: 6; }
.pr-fg {
  fill: none; stroke: var(--accent); stroke-width: 6; stroke-linecap: round;
  stroke-dasharray: 138.2; stroke-dashoffset: 138.2;
  transform: rotate(-90deg); transform-box: fill-box; transform-origin: center;
}
.pr-num { fill: var(--text); font: 800 15px system-ui, sans-serif; text-anchor: middle; dominant-baseline: central; }

/* rising bar graph */
.bar-axis { stroke: #cfe0d5; stroke-width: 2; }
.pbar { fill: var(--accent); transform-box: fill-box; transform-origin: 50% 100%; }
.pbar.b1 { animation: barRise 4.5s ease-in-out infinite; }
.pbar.b2 { animation: barRise 4.5s ease-in-out infinite .45s; }
.pbar.b3 { animation: barRise 4.5s ease-in-out infinite .9s; }
.pbar.b4 { animation: barRise 4.5s ease-in-out infinite 1.35s; }
@keyframes barRise {
  0% { transform: scaleY(.08); opacity: .5; }
  35% { opacity: 1; }
  55%, 72% { transform: scaleY(1); opacity: 1; }
  100% { transform: scaleY(.08); opacity: .5; }
}

/* runner image (static, tweaked PNG) with a subtle float */
.runner-img { height: 118px; width: auto; display: block; animation: runFloat 3s ease-in-out infinite; }
@keyframes runFloat { 0%,100% { transform: translateY(0); } 50% { transform: translateY(-4px); } }

@media (prefers-reduced-motion: reduce) {
  .pbar, .runner-img { animation: none; }
  .pbar { transform: scaleY(1); }
}
@media (max-width: 760px) {
  .sport-hero { flex-direction: column; align-items: flex-start; }
  .hero-art-row { width: 100%; justify-content: center; margin-top: .6rem; }
  .piece-bars, .piece-runner { display: none; }
  .piece-rings svg { width: 190px; }
}

/* category nav */
.cat-nav { display: flex; flex-wrap: wrap; gap: .5rem; margin: 1.4rem 0 1.8rem; }
.cat-nav a {
  display: inline-flex; align-items: center;
  padding: .4rem 1rem; border: 1px solid var(--line); border-radius: 999px;
  color: var(--muted); font-size: .9rem; background: var(--bg2);
}
.cat-nav a:hover, .cat-nav a.on { color: #fff; background: var(--accent); border-color: var(--accent); text-decoration: none; }
.cat-nav a .ic-sm { color: var(--accent); }
.cat-nav a:hover .ic-sm, .cat-nav a.on .ic-sm { color: #fff; }

/* article grid */
.article-grid { display: grid; grid-template-columns: repeat(auto-fill, minmax(280px, 1fr)); gap: 1.4rem; margin-bottom: 3rem; }
.card { border: 1px solid var(--line); border-radius: var(--radius); overflow: hidden; transition: box-shadow .15s, transform .15s; background: var(--bg); }
.card:hover { box-shadow: 0 8px 26px rgba(20,40,20,.09); transform: translateY(-2px); }
.card a { display: block; padding: 1.3rem; color: inherit; }
.card a:hover { text-decoration: none; }
.cat-tag { display: inline-flex; align-items: center; font-size: .72rem; font-weight: 700; text-transform: uppercase; letter-spacing: .05em; color: var(--accent-dark); background: #e7f6ec; padding: .25rem .65rem; border-radius: 6px; }
.cat-tag .ic-sm { color: var(--accent); }
.card .meta { display: flex; align-items: center; }
.card .meta .ic-sm { color: #b3bdad; }
.card h2 { font-size: 1.25rem; line-height: 1.3; margin: .7rem 0 .5rem; letter-spacing: -.3px; }
.card .summary { color: var(--muted); font-size: .96rem; margin: 0 0 .8rem; }
.card .meta { color: #9aa596; font-size: .82rem; margin: 0; }
.empty { color: var(--muted); padding: 3rem 0; text-align: center; }

/* post */
.post { max-width: 720px; margin: 2rem auto 0; }
.post-cat a { display: inline-flex; align-items: center; font-size: .8rem; font-weight: 700; text-transform: uppercase; letter-spacing: .05em; color: var(--accent-dark); }
.post-cat .ic-sm { color: var(--accent); }
.post-meta { display: inline-flex; align-items: center; }
.post-meta .ic-sm { color: #b3bdad; }
.post h1 { font-size: 2.1rem; line-height: 1.2; letter-spacing: -.6px; margin: .4rem 0 .5rem; }
.post-meta { color: #9aa596; font-size: .88rem; margin: 0 0 1.8rem; }
.post-body { font-size: 1.08rem; }
.post-body h2 { font-size: 1.5rem; margin: 2rem 0 .6rem; letter-spacing: -.3px; }
.post-body h3 { font-size: 1.2rem; margin: 1.5rem 0 .5rem; }
.post-body p { margin: 0 0 1.1rem; }
.post-body ul, .post-body ol { margin: 0 0 1.1rem; padding-left: 1.4rem; }
.post-body li { margin-bottom: .4rem; }
.post-body blockquote { margin: 1.4rem 0; padding: .6rem 1.2rem; border-left: 4px solid var(--accent); background: var(--bg2); color: var(--muted); border-radius: 0 8px 8px 0; }
.post-body strong { color: var(--text); }
.tags { margin: 2rem 0 0; }
.tag { display: inline-block; color: var(--muted); font-size: .85rem; margin-right: .6rem; }
.fine { color: #9aa596; font-size: .85rem; }

.more { max-width: 720px; margin: 2.6rem auto 0; padding-top: 1.6rem; border-top: 1px solid var(--line); }
.more h3 { margin: 0 0 .6rem; }
.more ul { list-style: none; padding: 0; margin: 0; }
.more li { margin-bottom: .5rem; }

/* app CTA band */
.app-cta { background: var(--accent); color: #fff; margin-top: 3rem; }
.app-cta-inner { display: flex; align-items: center; justify-content: space-between; gap: 1.5rem; padding: 2rem 1.2rem; flex-wrap: wrap; }
.app-cta h3 { margin: 0 0 .3rem; font-size: 1.4rem; }
.app-cta p { margin: 0; opacity: .95; max-width: 560px; }
.btn { display: inline-block; background: #fff; color: var(--accent-dark); font-weight: 700; padding: .7rem 1.5rem; border-radius: 999px; white-space: nowrap; }
.btn:hover { text-decoration: none; background: #eaf6ee; }

/* footer */
.site-footer { border-top: 1px solid var(--line); padding: 1.6rem 0 2.4rem; margin-top: 0; }
.site-footer p { margin: .3rem 0; color: var(--muted); font-size: .9rem; }

@media (max-width: 700px) {
  /* two-row header: brand + LT/EN on top, nav below (side-scrollable if long) */
  .header-inner { flex-wrap: wrap; height: auto; padding-top: .55rem; }
  .brand { font-size: 1.2rem; }
  .lang-switch { margin-left: auto; }
  .site-nav { order: 3; width: 100%; margin-left: 0; overflow-x: auto;
    gap: 1.1rem; padding: .35rem 0 .6rem;
    -webkit-overflow-scrolling: touch; scrollbar-width: none; }
  .site-nav::-webkit-scrollbar { display: none; }
}
@media (max-width: 560px) {
  .hero h1 { font-size: 1.85rem; }
  .site-nav { gap: .9rem; font-size: .9rem; }
}
/* body-metrics calculator */
.calc { max-width: 760px; margin: 0 auto; }
.calc h1 { font-size: 2.1rem; letter-spacing: -.6px; margin: 0 0 .4rem; }
.calc-intro { color: var(--muted); margin: 0 0 1.6rem; }
.calc-grid { display: grid; grid-template-columns: 1fr 1fr; gap: 1.4rem; align-items: start; }
.calc-form { display: grid; gap: .7rem; }
.calc-form label { display: grid; gap: .3rem; font-size: .9rem; color: var(--muted); font-weight: 600; }
.calc-form input, .calc-form select {
  width: 100%; padding: .6rem .7rem; font: inherit; color: var(--text);
  border: 1px solid var(--line); border-radius: 10px; background: var(--bg);
}
.calc-form input:focus, .calc-form select:focus { outline: 2px solid var(--accent); border-color: transparent; }
.calc-form .btn { margin-top: .3rem; border: 0; cursor: pointer; color: #fff; background: var(--accent);
  padding: .7rem 1.2rem; border-radius: 999px; font-weight: 700; font-size: 1rem; }
.calc-form .btn:hover { background: var(--accent-dark); }
.calc-out { border: 1px solid var(--line); border-radius: var(--radius); padding: .3rem 1.1rem; background: var(--bg2); }
.calc-row { display: flex; align-items: center; justify-content: space-between; gap: 1rem;
  padding: .85rem 0; border-bottom: 1px solid var(--line); }
.calc-row:last-of-type { border-bottom: 0; }
.calc-lbl { color: var(--muted); font-size: .92rem; }
.calc-val strong { font-size: 1.35rem; margin-right: .4rem; }
.pill { display: inline-block; padding: .12rem .6rem; border-radius: 999px; font-size: .8rem; font-weight: 700; white-space: nowrap; }
.pill.good { background: #e7f6ec; color: #157a3a; }
.pill.warn { background: #fdf0dc; color: #96610e; }
.pill.bad  { background: #fbe4e4; color: #b52020; }
.calc-hint { color: var(--muted); font-size: .88rem; margin: .6rem 0 0; }
.calc-sub { margin: .3rem 0 -.2rem; padding: .9rem 0 .1rem; font-size: .74rem; font-weight: 700;
  letter-spacing: .05em; text-transform: uppercase; color: var(--muted); border-top: 2px solid var(--line); }
.calc-visceral { color: var(--muted); font-size: .82rem; line-height: 1.5; margin: .8rem 0 0;
  padding-top: .8rem; border-top: 1px dashed var(--line); }
.calc-cta { display: flex; align-items: center; justify-content: space-between; gap: 1.2rem; flex-wrap: wrap;
  margin: 2rem 0 1.2rem; padding: 1.4rem 1.5rem; border-radius: var(--radius); background: var(--accent); color: #fff; }
.calc-cta h3 { margin: 0 0 .3rem; font-size: 1.25rem; }
.calc-cta p { margin: 0; opacity: .95; max-width: 460px; }
.calc-cta .btn { background: #fff; color: var(--accent-dark); font-weight: 700; padding: .7rem 1.4rem; border-radius: 999px; white-space: nowrap; }
.calc-cta .btn:hover { background: #f0f0f0; text-decoration: none; }
@media (max-width: 600px) { .calc-grid { grid-template-columns: 1fr; } }

/* highlighted "Calculators" nav pill */
.site-nav a.nav-pill {
  border: 1.5px solid var(--accent); color: var(--accent-dark);
  padding: .3rem .85rem; border-radius: 999px; font-weight: 600;
}
.site-nav a.nav-pill:hover { background: var(--accent); color: #fff; text-decoration: none; }

/* standout colored nav link (Calculators) */
.site-nav a.nav-hi { color: var(--accent-dark); font-weight: 600; }
.site-nav a.nav-hi:hover { color: var(--accent); text-decoration: none; }

/* calculator explanation note */
.calc-note { margin: 1.2rem 0 0; padding: .9rem 1.1rem; border-radius: var(--radius);
  background: var(--bg2); color: var(--muted); font-size: .92rem; line-height: 1.55; }
.calc-note.hl { background: #eef7f0; border: 1px solid #bfe3cb; color: var(--text); }
.calc-note .note-hl { color: #157a3a; }

/* visual BMI scale */
.bmi-scale { margin: 1.3rem 0 .2rem; }
.bmi-bar { position: relative; display: flex; height: 13px; border-radius: 8px; }
.bmi-bar .seg { height: 100%; }
.bmi-bar .seg:first-child { border-radius: 8px 0 0 8px; }
.bmi-bar .seg:last-child { border-radius: 0 8px 8px 0; }
.s-under { background: #6aa9e0; } .s-normal { background: #3bb35a; } .s-over { background: #f2c14e; }
.s-ob1 { background: #ef8f4c; } .s-ob2 { background: #e2564d; }
.bmi-marker { position: absolute; top: 0; left: 0; transform: translateX(-50%); }
.bmi-marker::after { content: ""; position: absolute; top: -3px; left: 50%; transform: translateX(-50%);
  width: 3px; height: 19px; background: var(--text); border-radius: 2px; box-shadow: 0 0 0 2px #fff; }
.bmi-marker::before { content: attr(data-bmi); position: absolute; bottom: 20px; left: 50%; transform: translateX(-50%);
  background: var(--text); color: #fff; font-size: .72rem; font-weight: 700; padding: .1rem .4rem; border-radius: 6px; white-space: nowrap; }
.bmi-scale-labels { position: relative; height: 1rem; margin-top: .35rem; }
.bmi-scale-labels span { position: absolute; transform: translateX(-50%); font-size: .68rem; color: var(--muted); }

/* article cover image */
.post-cover { width: 100%; border-radius: var(--radius); margin: 1rem 0 1.6rem; display: block; }

/* article-end follow + free-trial CTA */
.follow-cta { margin: 2.5rem 0 1rem; padding: 1.6rem 1.4rem; border-radius: var(--radius); background: var(--bg2); border: 1px solid var(--line); text-align: center; }
.follow-cta h3 { margin: 0 0 1rem; font-size: 1.25rem; }
.follow-cta-btns { display: flex; gap: .8rem; justify-content: center; flex-wrap: wrap; }
.fbtn { display: inline-block; font-weight: 700; padding: .78rem 1.5rem; border-radius: 999px; white-space: nowrap; font-size: .98rem; }
.fbtn.fb { background: #1877f2; color: #fff; }
.fbtn.fb:hover { background: #0f66d0; text-decoration: none; }
.fbtn.app { background: var(--accent); color: #fff; }
.fbtn.app:hover { filter: brightness(1.06); text-decoration: none; }