:root{
  --teal:#0e9d78;
  --teal-dark:#087a5c;
  --teal-soft:#e6f7f1;
  --coral:#ff6b4a;
  --coral-dark:#e5502e;
  --bg:#ffffff;
  --text:#1c2230;
  --text-muted:#5b6472;
  --border:#e7e9ee;
  --radius:14px;
  --shadow:0 1px 3px rgba(16,24,40,.06), 0 1px 2px rgba(16,24,40,.04);
}
*{box-sizing:border-box;}
body{
  margin:0;
  font-family:-apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,Helvetica,Arial,sans-serif;
  background:var(--bg);
  color:var(--text);
  line-height:1.6;
  -webkit-font-smoothing:antialiased;
}
a{color:var(--teal-dark);text-decoration:none;}
a:hover{text-decoration:underline;}
img{max-width:100%;}

/* ---------- header ---------- */
.site-header{border-bottom:1px solid var(--border);}
.header-inner{
  max-width:1120px;margin:0 auto;padding:16px 24px;
  display:flex;align-items:center;gap:24px;
}
.brand{display:inline-flex;align-items:center;gap:10px;font-weight:800;font-size:19px;color:var(--text);text-decoration:none;}
.brand-badge{
  width:32px;height:32px;border-radius:9px;
  background:linear-gradient(135deg,#5be0b3,var(--teal));
  display:flex;align-items:center;justify-content:center;color:#fff;font-size:16px;flex-shrink:0;
}
.main-nav{display:flex;gap:20px;flex-wrap:wrap;margin-right:auto;}
.main-nav a{color:var(--text-muted);font-size:14px;font-weight:600;text-decoration:none;}
.main-nav a:hover{color:var(--teal-dark);}
.cta-btn{
  background:var(--coral);color:#fff;padding:9px 18px;border-radius:8px;
  font-size:14px;font-weight:700;text-decoration:none;white-space:nowrap;border:none;cursor:pointer;
  font-family:inherit;
}
.cta-btn:hover{background:var(--coral-dark);text-decoration:none;}

/* ---------- layout ---------- */
.wrap{max-width:1120px;margin:0 auto;padding:40px 24px 70px;}
.wrap-narrow{max-width:740px;margin:0 auto;padding:40px 24px 70px;}
.breadcrumb{font-size:13px;color:var(--text-muted);margin:0 0 18px;}
.breadcrumb a{color:var(--text-muted);}

h1{font-size:34px;font-weight:800;margin:0 0 12px;letter-spacing:-.01em;}
.tagline{font-size:17px;color:var(--text-muted);max-width:620px;margin:0 0 20px;}

.article-meta{color:var(--text-muted);font-size:14px;margin:0 0 30px;}
.article-body p{font-size:17px;margin:0 0 20px;color:#2b3242;}
.article-body h2{font-size:24px;margin:44px 0 14px;letter-spacing:-.01em;}
.article-body h3{font-size:19px;margin:28px 0 10px;}
.article-body ul, .article-body ol{font-size:17px;color:#2b3242;padding-left:22px;margin:0 0 20px;}
.article-body li{margin:0 0 8px;}
.article-body code{background:var(--teal-soft);padding:2px 6px;border-radius:4px;font-size:15px;}
.article-body strong{color:var(--text);}

/* ---------- calculator ---------- */
.calc-hero{background:linear-gradient(180deg,var(--teal-soft),#fff 65%);}
.calc-form{
  background:#fff;border:1px solid var(--border);border-radius:var(--radius);
  padding:28px;box-shadow:var(--shadow);margin-top:8px;
}
.calc-grid{display:grid;grid-template-columns:repeat(2,1fr);gap:20px;}
@media (max-width:640px){.calc-grid{grid-template-columns:1fr;}}
.field{display:flex;flex-direction:column;gap:6px;}
.field label{font-size:13px;font-weight:700;color:var(--text);}
.field input[type="number"], .field select{
  border:1px solid var(--border);border-radius:9px;padding:11px 12px;font-size:15px;
  font-family:inherit;color:var(--text);background:#fff;
}
.field input:focus, .field select:focus{outline:2px solid var(--teal);outline-offset:1px;}
.unit-toggle{display:inline-flex;border:1px solid var(--border);border-radius:9px;overflow:hidden;}
.unit-toggle button{
  border:none;background:#fff;padding:9px 16px;font-size:13px;font-weight:700;color:var(--text-muted);
  cursor:pointer;font-family:inherit;
}
.unit-toggle button.active{background:var(--teal);color:#fff;}
.sex-toggle{display:inline-flex;border:1px solid var(--border);border-radius:9px;overflow:hidden;width:100%;}
.sex-toggle button{
  flex:1;border:none;background:#fff;padding:11px;font-size:14px;font-weight:700;color:var(--text-muted);
  cursor:pointer;font-family:inherit;border-right:1px solid var(--border);
}
.sex-toggle button:last-child{border-right:none;}
.sex-toggle button.active{background:var(--teal);color:#fff;}
.height-imperial{display:grid;grid-template-columns:1fr 1fr;gap:10px;}
.calc-submit{
  width:100%;margin-top:24px;background:var(--coral);color:#fff;border:none;border-radius:10px;
  padding:15px;font-size:16px;font-weight:800;cursor:pointer;font-family:inherit;
}
.calc-submit:hover{background:var(--coral-dark);}
.hidden{display:none !important;}

.results{margin-top:28px;}
.results-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:16px;}
@media (max-width:760px){.results-grid{grid-template-columns:1fr;}}
.result-card{
  background:#fff;border:1px solid var(--border);border-radius:var(--radius);padding:22px;text-align:center;
}
.result-card.maintain{border-color:var(--teal);background:var(--teal-soft);}
.result-card h3{margin:0 0 6px;font-size:14px;text-transform:uppercase;letter-spacing:.04em;color:var(--text-muted);}
.result-card .kcal{font-size:28px;font-weight:800;color:var(--text);margin:4px 0;}
.result-card .kcal small{font-size:14px;font-weight:600;color:var(--text-muted);}
.result-card p{font-size:13px;color:var(--text-muted);margin:6px 0 0;}
.bmr-note{text-align:center;font-size:14px;color:var(--text-muted);margin-top:18px;}
.disclaimer{
  font-size:13px;color:var(--text-muted);background:#fbfaf7;border:1px solid var(--border);
  border-radius:10px;padding:14px 16px;margin-top:24px;
}

.table-wrap{overflow-x:auto;margin:0 0 24px;}
table.activity-table{width:100%;border-collapse:collapse;font-size:15px;}
table.activity-table th, table.activity-table td{text-align:left;padding:10px 12px;border-bottom:1px solid var(--border);}
table.activity-table th{color:var(--text-muted);font-size:13px;text-transform:uppercase;letter-spacing:.03em;}

.related-tool{
  display:flex;align-items:center;justify-content:space-between;gap:16px;flex-wrap:wrap;
  background:var(--teal-soft);border-radius:var(--radius);padding:22px 26px;margin:40px 0;
}
.related-tool h3{margin:0 0 4px;font-size:17px;}
.related-tool p{margin:0;color:var(--text-muted);font-size:14px;}

/* ---------- nav dropdowns ---------- */
.nav-dropdown{position:relative;}
.nav-dropdown summary{
  list-style:none;cursor:pointer;color:var(--text-muted);font-size:14px;font-weight:600;
  display:flex;align-items:center;gap:5px;padding:4px 0;
}
.nav-dropdown summary::-webkit-details-marker{display:none;}
.nav-dropdown summary:hover{color:var(--teal-dark);}
.nav-dropdown .chevron{width:9px;height:9px;border-right:2px solid currentColor;border-bottom:2px solid currentColor;transform:rotate(45deg);margin-top:-3px;transition:transform .15s;}
.nav-dropdown[open] summary .chevron{transform:rotate(-135deg);margin-top:3px;}
.nav-dropdown-panel{
  background:#fff;border:1px solid var(--border);border-radius:12px;box-shadow:var(--shadow);
  padding:8px;min-width:230px;
}
@media (min-width:641px){
  .nav-dropdown-panel{position:absolute;top:calc(100% + 10px);left:0;z-index:20;}
}
.nav-dropdown-panel a{
  display:block;padding:8px 10px;border-radius:8px;color:var(--text);font-size:14px;font-weight:500;text-decoration:none;
}
.nav-dropdown-panel a:hover{background:var(--teal-soft);text-decoration:none;}

/* ---------- blog ---------- */
.cat-grid{display:grid;grid-template-columns:repeat(auto-fit,minmax(260px,1fr));gap:18px;}
.cat-card{
  display:block;background:var(--teal-soft);border:1px solid var(--border);border-radius:var(--radius);
  padding:24px;color:var(--text);text-decoration:none;
}
.cat-card:hover{border-color:var(--teal);text-decoration:none;}
.cat-card h2{margin:0 0 8px;font-size:19px;color:var(--teal-dark);}
.cat-card p{margin:0;color:var(--text-muted);font-size:14px;}

.article-grid{display:grid;grid-template-columns:repeat(auto-fit,minmax(280px,1fr));gap:18px;}
.article-card{
  display:block;background:#fff;border:1px solid var(--border);border-radius:var(--radius);
  padding:22px;color:var(--text);text-decoration:none;box-shadow:var(--shadow);
}
.article-card:hover{border-color:var(--teal);text-decoration:none;}
.article-card-cat{font-size:11px;font-weight:800;color:var(--teal-dark);text-transform:uppercase;letter-spacing:.04em;}
.article-card h2{font-size:18px;margin:8px 0;line-height:1.35;}
.article-card p{font-size:14px;color:var(--text-muted);margin:0 0 12px;}
.read-more{font-size:13px;font-weight:700;color:var(--teal-dark);}

.category-tagline{font-size:17px;color:var(--text-muted);max-width:620px;margin:0 0 36px;}

.related{border-top:1px solid var(--border);padding-top:24px;margin-top:40px;}
.related h3{font-size:15px;text-transform:uppercase;letter-spacing:.04em;color:var(--text-muted);margin:0 0 12px;}
.related ul{padding-left:0;list-style:none;margin:0;}
.related li{margin:0 0 10px;}
.related a{font-size:15px;font-weight:600;}

.cta-box{
  background:var(--teal-soft);border-radius:var(--radius);padding:30px;margin:50px 0 40px;text-align:center;
}
.cta-box h3{margin:0 0 8px;font-size:20px;}
.cta-box p{margin:0 0 18px;color:var(--text-muted);font-size:15px;}
.cta-btn-lg{
  display:inline-block;background:var(--coral);color:#fff;padding:12px 26px;border-radius:9px;
  font-weight:700;text-decoration:none;font-size:15px;
}
.cta-btn-lg:hover{background:var(--coral-dark);text-decoration:none;}

/* ---------- footer ---------- */
.site-footer{border-top:1px solid var(--border);margin-top:20px;}
.footer-inner{
  max-width:1120px;margin:0 auto;padding:22px 24px 40px;
  display:flex;justify-content:space-between;flex-wrap:wrap;gap:10px;
  color:var(--text-muted);font-size:13px;
}
.footer-links{display:flex;gap:18px;flex-wrap:wrap;}
.footer-links a{color:var(--text-muted);font-weight:600;}

@media (max-width:640px){
  .header-inner{flex-wrap:wrap;}
  .main-nav{order:3;width:100%;gap:14px;}
  h1{font-size:27px;}
}