:root{
--accent:#1f7a5c; --accent-dark:#155943; --bg:#fafbfc; --card:#ffffff;
--border:#dde3e9; --text:#1a2634; --muted:#5a6b7a; --warn:#d99a00;
}
*{box-sizing:border-box;}
html{overflow-x:hidden;}
h2,h3,h4{scroll-margin-top:16px;}
@media (prefers-reduced-motion:no-preference){
html{scroll-behavior:smooth;}
}
body{margin:0;overflow-x:hidden;font-family:-apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,Arial,sans-serif;background:var(--bg);color:var(--text);line-height:1.65;}
.wrap{max-width:760px;margin:0 auto;padding:0 18px;}
header.site{background:var(--accent);color:#fff;padding:16px 0;}
header.site .wrap{display:flex;align-items:center;gap:10px;}
header.site .logo{font-weight:800;font-size:19px;color:#fff;text-decoration:none;display:flex;align-items:center;gap:10px;opacity:1;transition:opacity .15s ease;}
header.site .logo:hover{opacity:.88;}
header.site .logo img{width:42px;height:42px;border-radius:50%;}
@media (min-width:601px){
header.site .logo{font-size:21px;gap:12px;}
header.site .logo img{width:50px;height:50px;}
}
nav.site{font-size:13px;}
nav.site a{color:#dff0e8;text-decoration:none;margin-left:14px;}
nav.site a:hover{text-decoration:underline;}
.ad-slot{background:#fff8e6;border:2px dashed var(--warn);border-radius:8px;text-align:center;padding:16px;margin:22px 0;color:#8a6400;font-size:12px;font-weight:700;letter-spacing:.3px;text-transform:uppercase;}
.ad-slot span{display:block;font-weight:400;text-transform:none;font-size:12px;margin-top:4px;color:#a37b00;}
.ad-slot.has-code{background:none;border:none;padding:0;margin:22px 0;text-align:center;}
h1{font-size:26px;margin:26px 0 6px;}
.bfc-breadcrumbs{display:block;margin:0 0 16px;font-size:13px;color:var(--muted);}
.bfc-breadcrumbs span{display:inline;}
.bfc-breadcrumbs a{color:var(--accent);text-decoration:none;}
.bfc-breadcrumbs a:hover{color:var(--accent-dark);text-decoration:underline;}
.bfc-breadcrumbs .breadcrumb_last{color:var(--text);font-weight:600;}
.bfc-breadcrumbs + h1{margin-top:0;}
.review-badge{font-size:12.5px;color:var(--muted);background:#eef6f1;border-left:3px solid var(--accent);padding:8px 12px;border-radius:4px;margin-bottom:18px;}
.calc-card{background:var(--card);border:1px solid var(--border);border-radius:14px;padding:22px;box-shadow:0 2px 10px rgba(20,40,30,.05);}
.toggle-row{display:flex;gap:3px;margin-bottom:16px;background:#f0f3f2;border-radius:10px;padding:3px;}
.toggle-btn{flex:1;min-width:0;padding:9px 6px;border:none;background:transparent;border-radius:8px;font-size:14px;font-weight:600;cursor:pointer;color:var(--muted);transition:background .18s ease,color .18s ease,box-shadow .18s ease;}
.toggle-btn:hover:not(.active){background:rgba(31,122,92,.08);color:var(--accent-dark);}
.toggle-btn.active{background:#fff;color:var(--accent-dark);box-shadow:0 1px 4px rgba(20,40,30,.16);}
.toggle-btn:focus-visible{outline:2px solid var(--accent);outline-offset:2px;}
.field{margin-bottom:14px;position:relative;}
.field label{display:flex;align-items:center;gap:6px;font-size:13px;color:var(--muted);margin-bottom:5px;font-weight:600;}
.tip{width:16px;height:16px;border-radius:50%;background:#dde3e9;color:#5a6b7a;font-size:11px;text-align:center;line-height:16px;cursor:help;position:relative;font-weight:700;}
.tip:hover .tip-text{display:block;}
.tip-text{display:none;position:absolute;bottom:22px;left:0;background:#1a2634;color:#fff;padding:8px 10px;border-radius:6px;font-size:12px;width:230px;line-height:1.4;z-index:5;font-weight:400;}
input[type=number]{width:100%;padding:11px 12px;border:1px solid var(--border);border-radius:8px;font-size:16px;}
input[type=number]:focus{outline:2px solid var(--accent);border-color:var(--accent);}
#hipField{display:none;}
.calc-btn{width:100%;padding:14px;background:var(--accent);color:#fff;border:none;border-radius:10px;font-size:16px;font-weight:700;cursor:pointer;margin-top:6px;transition:background .18s ease,transform .12s ease,box-shadow .18s ease;}
.calc-btn:hover{background:var(--accent-dark);transform:translateY(-1px);box-shadow:0 4px 12px rgba(21,89,67,.25);}
.calc-btn:active{transform:translateY(0);box-shadow:none;}
.calc-btn:focus-visible{outline:2px solid var(--accent-dark);outline-offset:2px;}
.error{color:#b3261e;font-size:13px;margin-top:8px;display:none;}
.result{display:none;margin-top:18px;padding:18px;border-radius:10px;background:#eef6f1;border:1px solid #cfe6da;text-align:center;}
.result .pct{font-size:38px;font-weight:800;color:var(--accent-dark);}
.badge{display:inline-block;margin-top:6px;padding:5px 14px;border-radius:20px;font-size:13px;font-weight:700;color:#fff;}
.gauge{margin:26px 0 6px;position:relative;padding-top:26px;}
.gauge .pointer{position:absolute;top:20px;transform:translateX(-50%);transition:left .4s ease;text-align:center;}
.gauge .pointer .arrow{width:0;height:0;border-left:7px solid transparent;border-right:7px solid transparent;border-top:9px solid #1a2634;margin:0 auto 2px;}
.gauge .pointer .val{font-size:12px;font-weight:800;color:#1a2634;background:#fff;padding:1px 5px;border-radius:4px;white-space:nowrap;}
.gauge-bar{display:flex;height:14px;border-radius:7px;overflow:hidden;box-shadow:inset 0 0 0 1px rgba(0,0,0,.06);}
.gauge-bar span{flex:1;transition:flex-basis .3s ease;}
.seg-essential{background:#8e2a2a;}
.seg-athletes{background:#e8c547;}
.seg-fitness{background:#2e9e63;}
.seg-average{background:#e8a83e;}
.seg-obese{background:#c0392b;}
.gauge-labels{display:flex;justify-content:space-between;font-size:10.5px;color:var(--muted);margin-top:4px;font-weight:600;}
.back-to-top{position:fixed;bottom:22px;right:18px;width:44px;height:44px;border-radius:50%;background:var(--accent);color:#fff;border:none;font-size:18px;cursor:pointer;box-shadow:0 3px 10px rgba(0,0,0,.2);display:none;align-items:center;justify-content:center;z-index:20;}
.back-to-top:hover{background:var(--accent-dark);}
.back-to-top.show{display:flex;}
@media (min-width:601px){
.back-to-top{bottom:90px;right:70px;}
}
.sub-metrics{display:flex;justify-content:space-around;margin-top:12px;font-size:13px;color:var(--muted);}
.sub-metrics b{color:var(--text);display:block;font-size:15px;}
.result-actions{display:flex;gap:10px;justify-content:center;margin-top:14px;flex-wrap:wrap;}
.recalc{background:transparent;border:1px solid var(--border);color:var(--muted);padding:9px 16px;border-radius:8px;font-weight:600;cursor:pointer;font-size:13px;transition:border-color .18s ease,color .18s ease,background .18s ease;}
.recalc:hover{border-color:var(--accent);color:var(--accent-dark);background:#eef6f1;}
.recalc:focus-visible{outline:2px solid var(--accent);outline-offset:2px;}
.pdf-btn{background:var(--accent-dark);border:1px solid var(--accent-dark);color:#fff;padding:9px 16px;border-radius:8px;font-weight:600;cursor:pointer;font-size:13px;transition:background .18s ease,transform .12s ease;}
.pdf-btn:hover{background:#0f4634;transform:translateY(-1px);}
.pdf-btn:active{transform:translateY(0);}
.pdf-btn:focus-visible{outline:2px solid var(--accent-dark);outline-offset:2px;}
.pdf-btn:disabled{opacity:.6;cursor:wait;transform:none;}
article{background:var(--card);border:1px solid var(--border);border-radius:14px;padding:24px;margin-top:22px;}
article h2{font-size:19px;margin-top:34px;border-bottom:2px solid #eef2f5;padding-bottom:8px;}
article h2:first-child{margin-top:0;}
article h3{font-size:15px;color:var(--accent-dark);}
table.bf{width:100%;border-collapse:collapse;margin:14px 0;font-size:14px;}
table.bf th,table.bf td{border:1px solid var(--border);padding:8px 10px;text-align:left;}
table.bf th{background:#eef2f5;}
.faq-q{font-weight:700;margin-top:16px;}
.sources{font-size:12.5px;color:var(--muted);margin-top:8px;}
.sources a{color:var(--accent-dark);}
.amazon-box{background:var(--card);border:1px solid var(--border);border-radius:14px;padding:22px;margin-top:20px;box-shadow:0 2px 10px rgba(20,40,30,.05);}
.amazon-box h3{margin-top:0;font-size:16px;color:var(--text);text-align:center;}
.amazon-disclosure{font-size:11.5px;color:var(--muted);font-style:italic;margin-bottom:10px;text-align:center;}
.product-card{padding:20px 0;border-top:1px solid var(--border);text-align:center;}
.product-card:first-of-type{border-top:none;}
.product-head{display:flex;flex-direction:column;align-items:center;gap:8px;margin-bottom:10px;}
.product-img{width:68px;height:68px;background:#eef6f1;border-radius:12px;flex-shrink:0;display:flex;align-items:center;justify-content:center;font-size:30px;text-decoration:none;transition:background .18s ease,transform .12s ease;}
.product-img:hover{background:#dcebe3;transform:translateY(-1px);}
.product-name{font-size:15.5px;font-weight:700;color:var(--text);}
.product-desc{font-size:13.5px;color:var(--muted);margin:0 0 14px;line-height:1.55;}
.product-btn{display:inline-block;background:var(--accent);color:#fff;padding:10px 22px;border-radius:8px;font-size:13.5px;font-weight:700;text-decoration:none;transition:background .18s ease,transform .12s ease;}
.product-btn:hover{background:var(--accent-dark);transform:translateY(-1px);}
@media (min-width:501px){
.amazon-box h3, .amazon-disclosure{text-align:left;}
.product-card{display:flex;align-items:flex-start;gap:16px;text-align:left;}
.product-head{flex-direction:row;flex-shrink:0;width:220px;margin-bottom:0;}
.product-body{flex:1;display:flex;align-items:center;gap:16px;justify-content:space-between;}
.product-desc{margin:0;flex:1;}
.product-btn{flex-shrink:0;}
}
.author-box{display:flex;gap:14px;align-items:flex-start;background:#f4f7f6;border-radius:10px;padding:16px;margin-top:24px;}
.author-avatar{width:48px;height:48px;border-radius:50%;background:var(--accent);color:#fff;display:flex;align-items:center;justify-content:center;font-weight:700;flex-shrink:0;}
.author-box p{margin:0;font-size:13px;color:var(--muted);}
.author-box b{color:var(--text);}
.disclaimer-box{font-size:12.5px;color:var(--muted);background:#f4f7f6;border-radius:8px;padding:12px 14px;margin-top:18px;}
article blockquote{margin:20px 0;padding:16px 20px;background:#f4f7f6;border-left:4px solid var(--accent);border-radius:0 8px 8px 0;font-style:italic;font-size:15px;color:var(--text);}
article blockquote cite{display:block;margin-top:8px;font-style:normal;font-size:12.5px;color:var(--muted);}
article ol{padding-left:22px;}
article ol li{margin-bottom:8px;}
article ul li{margin-bottom:6px;}
.formula-box{background:#f4f7f6;border:1px solid var(--border);border-radius:10px;padding:18px 20px;margin:16px 0;}
.formula-label{font-size:12px;font-weight:700;text-transform:uppercase;letter-spacing:.4px;color:var(--accent-dark);margin-top:12px;}
.formula-label:first-child{margin-top:0;}
.formula-eq{font-family:"SF Mono",Menlo,Consolas,monospace;font-size:14px;color:var(--text);background:#fff;border:1px solid var(--border);border-radius:6px;padding:10px 14px;margin-top:6px;white-space:normal;word-break:break-word;line-height:1.5;}
.faq-accordion{margin-top:8px;}
.faq-item{border-bottom:1px solid var(--border);}
h3.faq-q{margin:0;font-size:inherit;font-weight:inherit;}
.faq-trigger{width:100%;display:flex;align-items:center;justify-content:space-between;gap:12px;background:none;border:none;text-align:left;padding:16px 4px;font-size:15px;font-weight:700;color:var(--text);cursor:pointer;-webkit-tap-highlight-color:transparent;border-radius:6px;transition:background .15s ease;}
.faq-trigger:active{background:#eef6f1;}
@media (hover:hover) and (pointer:fine){
.faq-trigger:hover{color:var(--accent-dark);}
}
.faq-icon{flex-shrink:0;position:relative;width:24px;height:24px;border-radius:50%;background:#eef6f1;transition:background .3s ease;}
.faq-icon::before,.faq-icon::after{content:"";position:absolute;top:50%;left:50%;background:var(--accent-dark);transition:background .3s ease,transform .3s ease;}
.faq-icon::before{width:10px;height:2px;transform:translate(-50%,-50%);}
.faq-icon::after{width:2px;height:10px;transform:translate(-50%,-50%);}
.faq-trigger[aria-expanded="true"] .faq-icon{background:var(--accent);}
.faq-trigger[aria-expanded="true"] .faq-icon::before,.faq-trigger[aria-expanded="true"] .faq-icon::after{background:#fff;}
.faq-trigger[aria-expanded="true"] .faq-icon::after{transform:translate(-50%,-50%) scaleY(0);}
.faq-panel{display:grid;grid-template-rows:0fr;transition:grid-template-rows .35s ease;}
.faq-item.is-open .faq-panel{grid-template-rows:1fr;}
.faq-panel-inner{overflow:hidden;}
.faq-panel-inner p{margin:0 4px 16px;color:var(--muted);font-size:14.5px;line-height:1.6;}
.page-content{background:var(--card);border:1px solid var(--border);border-radius:14px;padding:24px;margin:22px 0;}
.page-content h1{margin-top:0;}
.page-content h2{font-size:17px;margin-top:24px;}
footer.site{margin-top:40px;padding:26px 0;background:#1a2634;color:#a9b6c0;font-size:13px;}
footer.site .wrap{display:flex;flex-wrap:wrap;justify-content:space-between;gap:10px;}
footer.site a{color:#dfe7ec;text-decoration:none;margin-right:14px;}
footer.site a:hover{text-decoration:underline;}
.sticky-mobile{display:none;}
@media (max-width:600px){
h1{font-size:21px;}
.result .pct{font-size:30px;} .formula-eq{font-size:12.5px;} .ad-slot{width:320px;max-width:100%;height:50px;margin:22px auto;padding:0 8px;display:flex;flex-direction:column;align-items:center;justify-content:center;font-size:9px;line-height:1.2;}
.ad-slot span{font-size:8px;margin-top:1px;}
.ad-slot.has-code{width:auto;height:auto;padding:0;}
.ad-slot-1, .ad-slot-2, .ad-slot-3{width:300px;height:250px;font-size:11px;}
.ad-slot-1 span, .ad-slot-2 span, .ad-slot-3 span{font-size:10px;margin-top:4px;}
.ad-slot-1.has-code, .ad-slot-2.has-code, .ad-slot-3.has-code{width:auto;height:auto;}
.ad-slot-4{width:100%;height:60px;font-size:10px;}
.ad-slot-4.has-code{width:auto;height:auto;}
.sticky-mobile{display:flex;align-items:center;justify-content:center;position:sticky;bottom:0;width:320px;max-width:100%;height:100px;margin:0 auto;background:#fff8e6;border-top:2px dashed var(--warn);border-left:2px dashed var(--warn);border-right:2px dashed var(--warn);font-size:9px;color:#8a6400;font-weight:700;z-index:10;}
.sticky-mobile.has-code{width:auto;height:auto;background:none;border:none;padding:4px 0;}
} #ez-toc-container{background:var(--card);border:1px solid var(--border);border-radius:14px;box-shadow:0 2px 10px rgba(20,40,30,.05);padding:20px 22px;}
#ez-toc-container .ez-toc-title-container{display:flex;align-items:center;justify-content:space-between;gap:12px;margin-bottom:14px;}
#ez-toc-container .ez-toc-title{font-weight:700;font-size:16px;color:var(--text);margin:0;}
#ez-toc-container.toc_close nav{display:none;}
#ez-toc-container nav > ul{list-style:none;margin:0;padding:0;}
#ez-toc-container .ez-toc-list{counter-reset:ez-toc-item;}
#ez-toc-container .ez-toc-list li{margin-bottom:6px;}
#ez-toc-container nav > ul.ez-toc-list{columns:2;column-gap:16px;}
#ez-toc-container nav > ul.ez-toc-list > li{break-inside:avoid;font-size:13.5px;}
@media (min-width:601px){
#ez-toc-container nav > ul.ez-toc-list{column-gap:36px;}
#ez-toc-container nav > ul.ez-toc-list > li{font-size:inherit;}
}
#ez-toc-container .ez-toc-link{color:var(--accent);text-decoration:none;counter-increment:ez-toc-item;}
#ez-toc-container .ez-toc-link::before{content:counter(ez-toc-item) ". ";}
#ez-toc-container .ez-toc-link:hover{color:var(--accent-dark);text-decoration:underline;}
#ez-toc-container a.ez-toc-toggle{flex-shrink:0;display:flex;align-items:center;justify-content:center;width:26px;height:26px;min-width:0;padding:0;margin:0;border:1px solid transparent;outline:none;border-radius:50%;background:#eef6f1;box-shadow:none;transition:background .18s ease;}
#ez-toc-container a.ez-toc-toggle:hover{background:#dcebe3;}
#ez-toc-container a.ez-toc-toggle::before{content:"";width:7px;height:7px;border-right:2px solid var(--accent-dark);border-bottom:2px solid var(--accent-dark);transform:rotate(45deg);transition:transform .3s ease;}
#ez-toc-container.toc_close a.ez-toc-toggle::before{transform:rotate(-135deg);}