/* CineAHO BMR/TDEE Calculator Stylesheet */

:root {
  /* Colors */
  --brand-red: #ef4444;
  --brand-red-dark: #b91c1c;
  --brand-orange: #f97316;
  --brand-orange-dark: #c2410c;
  --brand-green: #10b981;
  --brand-green-dark: #047857;
  --brand-blue: #3b82f6;
  --brand-cyan: #06b6d4;
  --brand-purple: #8b5cf6;
  --brand-yellow: #eab308;

  --bg-dark: #0c080b; /* Extra dark crimson-tinted black */
  --panel-bg: rgba(20, 15, 18, 0.75);
  --border-light: rgba(255, 255, 255, 0.08);
  --text-light: #f8fafc;
  --text-muted: #94a3b8;
  
  --transition-smooth: all 0.3s cubic-bezier(0.16, 1, 0.3, 1);
  --shadow-glow: 0 0 20px rgba(239, 68, 68, 0.15);
  --shadow-premium: 0 10px 30px rgba(0, 0, 0, 0.3);
}

/* Base resets */
* {
  margin: 0;
  padding: 0;
  box-sizing: border-box;
}

body {
  font-family: 'Noto Sans KR', 'Inter', sans-serif;
  background-color: var(--bg-dark);
  color: var(--text-light);
  min-height: 100vh;
  position: relative;
  overflow-x: hidden;
  line-height: 1.5;
}

/* Background Lighting */
.bg-glow {
  position: absolute;
  width: 500px;
  height: 500px;
  border-radius: 50%;
  filter: blur(130px);
  opacity: 0.1;
  pointer-events: none;
  z-index: 0;
}
.bg-glow-crimson {
  background: var(--brand-red);
  top: -100px;
  left: -100px;
}
.bg-glow-orange {
  background: var(--brand-orange);
  bottom: 15%;
  right: -100px;
}

/* Glass panel container helper */
.glass-panel {
  background: var(--panel-bg);
  border: 1px solid var(--border-light);
  border-radius: 16px;
  backdrop-filter: blur(16px);
  -webkit-backdrop-filter: blur(16px);
  box-shadow: var(--shadow-premium);
  transition: var(--transition-smooth);
}
.glass-panel:hover {
  border-color: rgba(255, 255, 255, 0.15);
  box-shadow: var(--shadow-premium), 0 0 25px rgba(255,255,255,0.02);
}

/* ==========================================================================
   PORTAL HEADER
   ========================================================================== */
.main-header {
  display: flex;
  align-items: center;
  justify-content: space-between;
  padding: 0.85rem 2rem;
  z-index: 100;
  margin: 1rem 1.5rem 0 1.5rem;
  border-radius: 50px;
  position: relative;
}

.glass-header {
  background: rgba(15, 10, 12, 0.85);
  border: 1px solid var(--border-light);
  backdrop-filter: blur(20px);
  -webkit-backdrop-filter: blur(20px);
  box-shadow: 0 10px 30px rgba(0, 0, 0, 0.3);
}

.logo-circle {
  width: 38px;
  height: 38px;
  background: linear-gradient(135deg, var(--brand-red) 0%, var(--brand-orange) 100%);
  color: #fff;
  border-radius: 50%;
  display: flex;
  align-items: center;
  justify-content: center;
  font-family: 'Outfit', sans-serif;
  font-weight: 800;
  font-size: 0.85rem;
  letter-spacing: 0.5px;
  box-shadow: 0 4px 10px rgba(239, 68, 68, 0.3);
}

.header-left {
  display: flex;
  align-items: center;
  gap: 0.75rem;
}

.logo-text {
  font-weight: 700;
  font-size: 0.95rem;
  color: #fff;
}

.logo-text span {
  color: var(--text-muted);
  font-weight: 400;
}

.header-nav {
  flex-grow: 1;
  margin: 0 2rem;
  overflow-x: auto;
  scrollbar-width: none;
}
.header-nav::-webkit-scrollbar {
  display: none;
}

.nav-list {
  display: flex;
  list-style: none;
  gap: 1.25rem;
  white-space: nowrap;
}

.nav-list a {
  color: var(--text-muted);
  text-decoration: none;
  font-size: 0.85rem;
  font-weight: 500;
  transition: var(--transition-smooth);
  padding: 0.5rem 0.25rem;
  position: relative;
}

.nav-list a:hover,
.nav-list a.active {
  color: #fff;
}

.nav-list a.active::after {
  content: '';
  position: absolute;
  bottom: 0;
  left: 0;
  width: 100%;
  height: 2px;
  background: var(--brand-red);
  border-radius: 2px;
}

.btn-back-dashboard {
  display: inline-flex;
  align-items: center;
  gap: 0.5rem;
  background: rgba(255, 255, 255, 0.05);
  border: 1px solid rgba(255, 255, 255, 0.08);
  border-radius: 30px;
  padding: 0.5rem 1.2rem;
  color: #fff;
  font-size: 0.85rem;
  font-weight: 600;
  cursor: pointer;
  transition: var(--transition-smooth);
}
.btn-back-dashboard:hover {
  background: rgba(255, 255, 255, 0.12);
  border-color: var(--brand-red);
  transform: translateX(-2px);
}

/* ==========================================================================
   MAIN CONTENT CONTAINER
   ========================================================================== */
.bmr-container {
  max-width: 1100px;
  margin: 0 auto;
  padding: 2rem 1.5rem 6rem 1.5rem;
  position: relative;
  z-index: 10;
  display: flex;
  flex-direction: column;
  gap: 1.8rem;
}

/* Back link navigation */
.sub-nav-back {
  display: flex;
}
.back-link {
  color: var(--text-muted);
  text-decoration: none;
  font-size: 0.88rem;
  font-weight: 500;
  display: inline-flex;
  align-items: center;
  gap: 0.5rem;
  transition: var(--transition-smooth);
}
.back-link:hover {
  color: var(--brand-red);
  transform: translateX(-3px);
}

/* Banner Card */
.app-banner {
  padding: 2.2rem;
  display: flex;
  justify-content: space-between;
  align-items: center;
  position: relative;
  overflow: hidden;
  background: linear-gradient(135deg, rgba(20, 15, 18, 0.85) 0%, rgba(38, 24, 30, 0.6) 100%);
}
.app-banner::before {
  content: '';
  position: absolute;
  top: 0; left: 0; width: 4px; height: 100%;
  background: linear-gradient(to bottom, var(--brand-red), var(--brand-orange));
}

.badge-capsule {
  display: inline-block;
  background: rgba(239, 68, 68, 0.1);
  border: 1px solid rgba(239, 68, 68, 0.2);
  color: var(--brand-red);
  font-size: 0.75rem;
  font-weight: 700;
  padding: 0.25rem 0.75rem;
  border-radius: 20px;
  margin-bottom: 0.6rem;
  letter-spacing: 0.5px;
}

.app-banner h2 {
  font-size: 1.8rem;
  font-weight: 800;
  color: #fff;
  letter-spacing: -0.5px;
}

.app-banner p {
  font-size: 0.9rem;
  color: var(--text-muted);
  margin-top: 0.25rem;
}

.banner-decor {
  font-size: 3.5rem;
  color: rgba(255,255,255,0.03);
}

/* Quick Select bar */
.quick-select-card {
  padding: 1.25rem 1.8rem;
  display: flex;
  align-items: center;
  gap: 1.5rem;
  background: rgba(20, 15, 18, 0.5);
}
.qs-title {
  display: flex;
  align-items: center;
  gap: 0.5rem;
  font-size: 0.88rem;
  font-weight: 700;
  white-space: nowrap;
}
.qs-buttons {
  display: flex;
  flex-wrap: wrap;
  gap: 0.5rem;
}
.qs-btn {
  background: rgba(255, 255, 255, 0.03);
  border: 1px solid var(--border-light);
  color: var(--text-light);
  font-family: inherit;
  font-size: 0.85rem;
  font-weight: 500;
  padding: 0.4rem 1rem;
  border-radius: 8px;
  cursor: pointer;
  transition: var(--transition-smooth);
}
.qs-btn:hover {
  background: rgba(255, 255, 255, 0.08);
  border-color: rgba(255, 255, 255, 0.2);
}
.qs-btn.active {
  background: var(--brand-red);
  border-color: var(--brand-red);
  color: #fff;
  font-weight: 700;
  box-shadow: 0 4px 10px rgba(239, 68, 68, 0.25);
}

/* ==========================================================================
   INPUTS & RESULTS GRID
   ========================================================================== */
.calculator-grid {
  display: grid;
  grid-template-columns: 1fr 1.15fr;
  gap: 1.8rem;
}

.grid-col-input,
.grid-col-results {
  padding: 2.2rem;
}

.panel-header {
  display: flex;
  justify-content: space-between;
  align-items: center;
  border-bottom: 1px solid var(--border-light);
  padding-bottom: 1rem;
  margin-bottom: 2rem;
}
.panel-header.no-border {
  border-bottom: none;
  padding-bottom: 0;
  margin-bottom: 1rem;
}
.panel-header .title {
  display: flex;
  align-items: center;
  gap: 0.6rem;
  font-weight: 700;
  font-size: 1.1rem;
  color: #fff;
}
.panel-header .title-sub {
  font-size: 0.85rem;
  font-weight: 800;
  color: var(--text-muted);
  text-transform: uppercase;
  letter-spacing: 0.5px;
}

.btn-reset,
.btn-copy {
  background: rgba(255, 255, 255, 0.03);
  border: 1px solid var(--border-light);
  color: var(--text-muted);
  width: 36px;
  height: 36px;
  border-radius: 50%;
  display: flex;
  align-items: center;
  justify-content: center;
  cursor: pointer;
  transition: var(--transition-smooth);
}
.btn-reset:hover,
.btn-copy:hover {
  background: rgba(255, 255, 255, 0.08);
  color: #fff;
  border-color: rgba(255, 255, 255, 0.2);
  transform: rotate(45deg);
}
.btn-copy:hover {
  transform: scale(1.05);
}

/* Gender Row Selector */
.gender-selection-row {
  display: flex;
  flex-direction: column;
  gap: 0.55rem;
  margin-bottom: 2rem;
}
.gender-selection-row .label {
  font-size: 1rem;
  font-weight: 700;
  color: var(--text-muted);
}
.gender-btns {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 0.75rem;
}
.gender-btn {
  background: rgba(255,255,255,0.02);
  border: 1px solid var(--border-light);
  border-radius: 10px;
  padding: 0.75rem 1rem;
  color: var(--text-muted);
  font-family: inherit;
  font-size: 0.9rem;
  font-weight: 700;
  cursor: pointer;
  display: flex;
  align-items: center;
  justify-content: center;
  gap: 0.5rem;
  transition: var(--transition-smooth);
}
.gender-btn:hover {
  background: rgba(255,255,255,0.06);
  color: #fff;
}
.gender-btn.active {
  border-color: var(--brand-red);
  background: var(--brand-red);
  color: #fff;
  box-shadow: 0 4px 15px rgba(239, 68, 68, 0.25);
}

/* Text coloring variables */
.text-red { color: var(--brand-red) !important; }
.text-orange { color: var(--brand-orange) !important; }
.text-green { color: var(--brand-green) !important; }
.text-blue { color: var(--brand-blue) !important; }
.text-cyan { color: var(--brand-cyan) !important; }

/* Sliders */
.slider-group {
  display: flex;
  flex-direction: column;
  gap: 0.5rem;
  margin-bottom: 2.2rem;
}
.slider-label-row {
  display: flex;
  justify-content: space-between;
  align-items: baseline;
}
.slider-label-row .label {
  font-size: 1rem;
  font-weight: 700;
  color: var(--text-muted);
}
.slider-label-row .value-display {
  font-size: 1.4rem;
}
.slider-label-row strong {
  font-family: 'Outfit', sans-serif;
  font-weight: 800;
}
.slider-label-row .unit {
  font-size: 0.95rem;
  font-weight: 500;
  color: var(--text-muted);
  margin-left: 0.1rem;
}

/* Inner Bounds list for quick slider adjustments */
.quick-inner-bounds {
  display: flex;
  justify-content: space-between;
  margin-top: 0.6rem;
  background: rgba(0,0,0,0.15);
  border-radius: 6px;
  padding: 0.2rem;
}
.inner-btn {
  background: transparent;
  border: none;
  color: var(--text-muted);
  font-family: inherit;
  font-size: 0.72rem;
  font-weight: 600;
  padding: 0.25rem 0.5rem;
  border-radius: 4px;
  cursor: pointer;
  transition: var(--transition-smooth);
}
.inner-btn:hover {
  color: #fff;
  background: rgba(255,255,255,0.03);
}
.inner-btn.active {
  background: rgba(255, 255, 255, 0.08);
  color: #fff;
}

/* Customize Range Slider Input */
.range-slider {
  -webkit-appearance: none;
  appearance: none;
  width: 100%;
  height: 6px;
  background: rgba(255, 255, 255, 0.08);
  border-radius: 3px;
  outline: none;
  margin: 1rem 0;
  transition: background 0.3s;
}
.range-slider::-webkit-slider-runnable-track {
  width: 100%;
  height: 6px;
  cursor: pointer;
  background: transparent;
}
.range-slider::-webkit-slider-thumb {
  -webkit-appearance: none;
  appearance: none;
  width: 20px;
  height: 20px;
  border-radius: 50%;
  background: var(--brand-red);
  cursor: pointer;
  margin-top: -7px;
  box-shadow: 0 0 10px rgba(239, 68, 68, 0.6);
  transition: transform 0.15s, background-color 0.15s;
}
.range-slider::-webkit-slider-thumb:hover {
  transform: scale(1.2);
  background: #fff;
}
.range-slider::-moz-range-thumb {
  width: 20px;
  height: 20px;
  border: none;
  border-radius: 50%;
  background: var(--brand-red);
  cursor: pointer;
  box-shadow: 0 0 10px rgba(239, 68, 68, 0.6);
  transition: transform 0.15s, background-color 0.15s;
}
.range-slider::-moz-range-thumb:hover {
  transform: scale(1.2);
  background: #fff;
}

.range-bounds {
  display: flex;
  justify-content: space-between;
  font-size: 0.76rem;
  color: var(--text-muted);
}

/* Activity Level Select cards */
.activity-selector-section {
  border-top: 1px dashed var(--border-light);
  padding-top: 1.8rem;
}
.activity-selector-section .section-label {
  font-size: 1rem;
  font-weight: 700;
  color: var(--text-muted);
  display: block;
  margin-bottom: 1rem;
}
.activity-cards {
  display: flex;
  flex-direction: column;
  gap: 0.75rem;
}
.activity-card {
  background: rgba(255,255,255,0.01);
  border: 1px solid var(--border-light);
  border-radius: 12px;
  padding: 1rem 1.25rem;
  display: flex;
  align-items: center;
  gap: 1.2rem;
  cursor: pointer;
  transition: var(--transition-smooth);
}
.activity-card:hover {
  background: rgba(255,255,255,0.03);
  border-color: rgba(255,255,255,0.15);
}
.activity-card.active {
  background: rgba(239, 68, 68, 0.03);
  border-color: var(--brand-red);
  box-shadow: 0 0 15px rgba(239, 68, 68, 0.08);
}

.card-radio {
  width: 18px;
  height: 18px;
  border-radius: 50%;
  border: 2px solid var(--text-muted);
  flex-shrink: 0;
  position: relative;
  transition: var(--transition-smooth);
}
.activity-card.active .card-radio {
  border-color: var(--brand-red);
}
.activity-card.active .card-radio::after {
  content: '';
  position: absolute;
  width: 8px;
  height: 8px;
  background: var(--brand-red);
  border-radius: 50%;
  top: 50%; left: 50%;
  transform: translate(-50%, -50%);
}

.card-desc {
  flex-grow: 1;
}
.card-desc .title-row {
  display: flex;
  justify-content: space-between;
  align-items: center;
}
.card-desc strong {
  font-size: 0.9rem;
  color: #fff;
  font-weight: 700;
}
.card-desc .factor {
  font-family: 'Outfit', sans-serif;
  font-weight: 800;
  font-size: 0.85rem;
  color: var(--brand-red);
}
.card-desc p {
  font-size: 0.76rem;
  color: var(--text-muted);
  margin-top: 0.2rem;
}

/* ==========================================================================
   RESULTS PANEL STYLING
   ========================================================================== */
.energy-outcome-cards {
  display: grid;
  grid-template-columns: 1fr;
  gap: 1.25rem;
  margin-bottom: 2rem;
}
.energy-card {
  background: rgba(255, 255, 255, 0.02);
  border: 1px solid var(--border-light);
  border-radius: 14px;
  padding: 1.5rem 1.8rem;
  transition: var(--transition-smooth);
  position: relative;
}
.energy-card:hover {
  transform: translateY(-2px);
}
.energy-card.highlighted {
  border-color: var(--brand-red);
  background: rgba(239, 68, 68, 0.02);
  box-shadow: 0 10px 25px rgba(0,0,0,0.25), inset 0 0 15px rgba(239, 68, 68, 0.04);
}

.highlight-fire-badge {
  position: absolute;
  top: -10px;
  right: 1.5rem;
  background: var(--brand-red);
  color: #fff;
  font-size: 0.7rem;
  font-weight: 800;
  padding: 0.15rem 0.6rem;
  border-radius: 4px;
  letter-spacing: 0.5px;
  box-shadow: 0 4px 10px rgba(239, 68, 68, 0.3);
}

.energy-card .card-title {
  font-size: 0.82rem;
  font-weight: 800;
  color: var(--text-muted);
  text-transform: uppercase;
  letter-spacing: 0.5px;
}
.energy-card .val-block {
  display: flex;
  align-items: baseline;
  margin: 0.4rem 0;
}
.energy-card h2 {
  font-family: 'Outfit', sans-serif;
  font-size: 2.8rem;
  font-weight: 800;
  line-height: 1;
  color: #fff;
}
.energy-card.highlighted h2 {
  background: linear-gradient(to right, #fff 40%, var(--brand-orange) 100%);
  -webkit-background-clip: text;
  -webkit-text-fill-color: transparent;
}
.energy-card .unit {
  font-size: 1.05rem;
  font-weight: 600;
  color: var(--text-muted);
  margin-left: 0.3rem;
}
.energy-card p {
  font-size: 0.8rem;
  color: var(--text-muted);
}

/* Goals list */
.goals-calorie-section {
  margin-bottom: 2rem;
}
.section-title {
  font-size: 0.85rem;
  font-weight: 800;
  color: var(--text-muted);
  text-transform: uppercase;
  letter-spacing: 0.5px;
  display: flex;
  align-items: center;
  gap: 0.4rem;
  margin-bottom: 1rem;
}
.goals-list {
  display: flex;
  flex-direction: column;
  gap: 0.5rem;
}
.goal-item {
  background: rgba(255, 255, 255, 0.01);
  border: 1px solid var(--border-light);
  border-radius: 10px;
  padding: 0.85rem 1.25rem;
  display: flex;
  justify-content: space-between;
  align-items: center;
  cursor: pointer;
  transition: var(--transition-smooth);
}
.goal-item:hover {
  background: rgba(255, 255, 255, 0.03);
}
.goal-item.active {
  border-color: var(--brand-green);
  background: rgba(16, 185, 129, 0.03);
  box-shadow: inset 0 0 10px rgba(16, 185, 129, 0.05);
}

.goal-name {
  display: flex;
  align-items: center;
  gap: 0.75rem;
  font-size: 0.88rem;
  font-weight: 700;
  color: var(--text-muted);
}
.goal-item.active .goal-name {
  color: #fff;
}
.goal-item.active .goal-name i {
  animation: pulseArrow 1.5s infinite;
}
@keyframes pulseArrow {
  0%, 100% { transform: scale(1); opacity: 1; }
  50% { transform: scale(1.15); opacity: 0.8; }
}

.goal-val {
  font-size: 1.05rem;
  font-weight: 800;
  color: #fff;
  font-family: 'Outfit', sans-serif;
}
.goal-item.active .goal-val {
  color: var(--brand-green);
}
.goal-val .unit {
  font-size: 0.82rem;
  font-weight: 500;
  color: var(--text-muted);
}

/* Meal Distribution cards */
.meal-cards-grid {
  display: grid;
  grid-template-columns: repeat(4, 1fr);
  gap: 0.75rem;
}
.meal-card {
  background: rgba(255, 255, 255, 0.02);
  border: 1px solid var(--border-light);
  border-radius: 10px;
  padding: 1rem 0.5rem;
  display: flex;
  flex-direction: column;
  align-items: center;
  text-align: center;
  transition: var(--transition-smooth);
}
.meal-card:hover {
  background: rgba(255, 255, 255, 0.04);
  transform: translateY(-2px);
}
.meal-icon {
  width: 38px;
  height: 38px;
  border-radius: 50%;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 1rem;
  margin-bottom: 0.6rem;
}
.meal-icon.color-cyan { background: rgba(6, 182, 212, 0.1); color: var(--brand-cyan); }
.meal-icon.color-orange { background: rgba(249, 115, 22, 0.1); color: var(--brand-orange); }
.meal-icon.color-purple { background: rgba(139, 92, 246, 0.1); color: var(--brand-purple); }
.meal-icon.color-red { background: rgba(239, 68, 68, 0.1); color: var(--brand-red); }

.meal-info {
  display: flex;
  flex-direction: column;
}
.meal-info .label {
  font-size: 0.72rem;
  font-weight: 700;
  color: var(--text-muted);
}
.meal-info h4 {
  font-family: 'Outfit', sans-serif;
  font-size: 1.15rem;
  font-weight: 800;
  color: #fff;
  margin: 0.1rem 0;
}
.meal-info p {
  font-size: 0.65rem;
  color: var(--text-muted);
}

/* ==========================================================================
   ACTIVITY multipliers table
   ========================================================================== */
.activity-table-section {
  padding: 2.2rem;
  background: rgba(20, 15, 18, 0.55);
}
.activity-table-section h3 {
  font-size: 1.15rem;
  font-weight: 700;
  color: #fff;
  margin-bottom: 1.2rem;
  display: flex;
  align-items: center;
  gap: 0.6rem;
}

.table-container {
  overflow-x: auto;
  border-radius: 10px;
  border: 1px solid var(--border-light);
}

.activity-table {
  width: 100%;
  border-collapse: collapse;
  text-align: left;
  font-size: 0.88rem;
}
.activity-table th,
.activity-table td {
  padding: 0.95rem 1.2rem;
  border-bottom: 1px solid var(--border-light);
}
.activity-table th {
  background: rgba(255, 255, 255, 0.02);
  color: var(--text-muted);
  font-weight: 700;
  font-size: 0.82rem;
  text-transform: uppercase;
}
.activity-table tr:last-child td {
  border-bottom: none;
}

.level-title {
  font-weight: 700;
  color: #fff;
}
.level-title i {
  margin-right: 0.5rem;
  color: var(--brand-red);
}
.factor-val {
  font-family: 'Outfit', sans-serif;
  font-weight: 800;
  color: var(--brand-red);
}

.activity-table tr.active-highlight {
  background: rgba(239, 68, 68, 0.04);
  border: 1px solid var(--brand-red); /* indicator */
}
.activity-table tr.active-highlight td {
  color: #fff;
  border-bottom-color: var(--brand-red);
  border-top: 1px solid var(--brand-red);
}
.activity-table tr.active-highlight td:first-child {
  border-left: 2px solid var(--brand-red);
}
.activity-table tr.active-highlight td:last-child {
  border-right: 2px solid var(--brand-red);
}
.activity-table tr.active-highlight .check-icon {
  display: inline;
  color: var(--brand-red);
  font-weight: 800;
  margin-left: 0.25rem;
}
.activity-table .check-icon {
  display: none;
}

/* ==========================================================================
   COMPREHENSIVE GUIDE SECTION
   ========================================================================== */
.guide-details-section {
  padding: 2.5rem;
  display: flex;
  flex-direction: column;
  gap: 2rem;
}
.guide-details-section h3 {
  font-size: 1.25rem;
  font-weight: 800;
  color: #fff;
  display: flex;
  align-items: center;
  gap: 0.6rem;
}

.guide-intro {
  font-size: 0.95rem;
  color: var(--text-muted);
  line-height: 1.7;
}

.guide-grid {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 1.8rem;
}

.guide-card {
  background: rgba(255, 255, 255, 0.01);
  border: 1px solid var(--border-light);
  border-radius: 12px;
  padding: 1.8rem;
}
.guide-card h4 {
  font-size: 1rem;
  font-weight: 700;
  color: #fff;
  margin-bottom: 1.2rem;
  display: flex;
  align-items: center;
  gap: 0.5rem;
}

/* Guide usage list */
.guide-list {
  list-style: none;
  display: flex;
  flex-direction: column;
  gap: 1rem;
}
.guide-list li {
  display: flex;
  gap: 0.75rem;
  font-size: 0.88rem;
  line-height: 1.6;
}
.guide-list .num {
  width: 22px;
  height: 22px;
  border-radius: 50%;
  background: var(--brand-red);
  color: #fff;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 0.75rem;
  font-weight: 700;
  flex-shrink: 0;
  margin-top: 0.15rem;
}

/* Formula Block */
.formula-box {
  background: rgba(255, 255, 255, 0.02);
  border: 1px solid var(--border-light);
  border-radius: 8px;
  padding: 1.2rem;
  text-align: center;
  display: flex;
  flex-direction: column;
  gap: 0.6rem;
  margin-bottom: 1rem;
}
.formula-box .formula {
  font-size: 1rem;
  font-weight: 700;
  color: var(--brand-orange);
  font-family: 'Outfit', sans-serif;
  letter-spacing: 0.5px;
}
.formula-box .example {
  font-size: 0.78rem;
  color: var(--text-muted);
}
.formula-desc {
  font-size: 0.85rem;
  color: var(--text-muted);
  line-height: 1.6;
}

/* Health tips block */
.guide-health-tips h4 {
  font-size: 1rem;
  font-weight: 700;
  color: #fff;
  margin-bottom: 1rem;
  display: flex;
  align-items: center;
  gap: 0.5rem;
}
.tips-bullets {
  list-style: none;
  display: flex;
  flex-direction: column;
  gap: 1rem;
}
.tips-bullets li {
  display: flex;
  gap: 0.75rem;
  font-size: 0.85rem;
  line-height: 1.65;
  align-items: flex-start;
}
.tips-bullets li i {
  font-size: 1rem;
  margin-top: 0.25rem;
  flex-shrink: 0;
}
.tips-bullets li strong {
  color: #fff;
  margin-right: 0.25rem;
}

/* ==========================================================================
   FLOATING CONTROLS
   ========================================================================== */
.floating-controls-panel {
  position: fixed;
  bottom: 2rem;
  right: 2rem;
  display: flex;
  flex-direction: column;
  gap: 0.6rem;
  z-index: 99;
}

/* Scroll progress indicator ring */
.progress-ring-wrap {
  width: 50px;
  height: 50px;
  position: relative;
  display: flex;
  align-items: center;
  justify-content: center;
  background: rgba(15, 23, 42, 0.85);
  border: 1px solid var(--border-light);
  border-radius: 50%;
  backdrop-filter: blur(10px);
  cursor: pointer;
}
.progress-ring-svg {
  transform: rotate(-90deg);
}
.progress-ring-circle-bg {
  fill: transparent;
  stroke: rgba(255, 255, 255, 0.05);
  stroke-width: 3;
}
.progress-ring-circle-indicator {
  fill: transparent;
  stroke: var(--brand-red);
  stroke-width: 3;
  stroke-dasharray: 125.66; /* 2 * PI * r */
  stroke-dashoffset: 125.66;
  stroke-linecap: round;
  transition: stroke-dashoffset 0.1s;
}
.progress-txt {
  position: absolute;
  font-size: 0.65rem;
  font-weight: 700;
  color: var(--brand-red);
  font-family: monospace;
}

.floating-btn {
  background: rgba(15, 23, 42, 0.85);
  border: 1px solid var(--border-light);
  color: var(--text-muted);
  width: 50px;
  height: 50px;
  border-radius: 50%;
  display: flex;
  align-items: center;
  justify-content: center;
  cursor: pointer;
  backdrop-filter: blur(10px);
  transition: var(--transition-smooth);
}
.floating-btn:hover {
  background: var(--brand-red);
  border-color: var(--brand-red);
  color: #fff;
  box-shadow: 0 4px 15px rgba(239, 68, 68, 0.3);
  transform: translateY(-2px);
}

/* ==========================================================================
   FOOTER
   ========================================================================== */
.main-footer {
  text-align: center;
  padding: 3rem 1.5rem;
  border-top: 1px solid var(--border-light);
  background: rgba(15, 10, 12, 0.5);
  margin-top: 4rem;
  font-size: 0.8rem;
  color: var(--text-muted);
}
.main-footer .footer-note {
  margin-top: 0.5rem;
  opacity: 0.6;
}

/* Safety limit warnings */
.goal-item.safety-limited {
  border-color: var(--brand-orange) !important;
  background: rgba(249, 115, 22, 0.03) !important;
  position: relative;
}
.goal-item.safety-limited::after {
  content: '⚠️ BMR 제한';
  position: absolute;
  top: -8px;
  right: 1.25rem;
  background: var(--brand-orange);
  color: #fff;
  font-size: 0.62rem;
  font-weight: 800;
  padding: 0.1rem 0.4rem;
  border-radius: 3px;
  box-shadow: 0 2px 5px rgba(0,0,0,0.3);
}

/* ==========================================================================
   PRINT MEDIA RULES
   ========================================================================== */
@media print {
  body {
    background: #fff;
    color: #000;
  }
  .bg-glow,
  .main-header,
  .sub-nav-back,
  .qs-title,
  .qs-buttons,
  .btn-reset,
  .btn-copy,
  .range-bounds,
  .gender-selection-row,
  .floating-controls-panel,
  .main-footer,
  .quick-inner-bounds,
  .activity-selector-section,
  .range-slider {
    display: none !important;
  }
  
  .bmr-container {
    padding: 0;
    margin: 0;
    max-width: 100%;
  }

  .app-banner {
    background: #fdf2f2 !important;
    border: 1px solid #fee2e2 !important;
    color: #000 !important;
    padding: 1.5rem !important;
  }
  .app-banner h2 { color: #000 !important; }
  .badge-capsule {
    background: #fee2e2 !important;
    border-color: #fca5a5 !important;
    color: #b91c1c !important;
  }

  .calculator-grid {
    grid-template-columns: 1fr;
    gap: 1.5rem;
  }

  .grid-col-input,
  .grid-col-results,
  .activity-table-section,
  .guide-details-section {
    background: transparent !important;
    border: 1px solid #e2e8f0 !important;
    box-shadow: none !important;
    backdrop-filter: none !important;
    padding: 1.5rem !important;
  }

  .slider-label-row .value-display {
    color: #000 !important;
  }

  .energy-card {
    background: transparent !important;
    border: 1px solid #cbd5e1 !important;
  }
  .energy-card h2 { color: #000 !important; }
  .energy-card.highlighted {
    border-color: #ef4444 !important;
    background: #fef2f2 !important;
  }
  .energy-card.highlighted h2 {
    background: none !important;
    -webkit-text-fill-color: initial !important;
    color: #b91c1c !important;
  }

  .goal-item {
    border: 1px solid #cbd5e1 !important;
    background: transparent !important;
  }
  .goal-item.active {
    background: #f0fdf4 !important;
    border-color: #22c55e !important;
  }
  .goal-item h4 { color: #000 !important; }
  .goal-val { color: #000 !important; }
  .goal-item.active .goal-val { color: #16a34a !important; }

  .meal-card {
    border: 1px solid #cbd5e1 !important;
    background: transparent !important;
  }
  .meal-card h4 { color: #000 !important; }

  .activity-table {
    border-color: #cbd5e1 !important;
  }
  .activity-table th,
  .activity-table td {
    border-color: #cbd5e1 !important;
    color: #000 !important;
  }
  .activity-table tr.active-highlight {
    background: #fef2f2 !important;
    border: 1px solid #ef4444 !important;
  }

  .guide-card,
  .formula-box {
    border: 1px solid #cbd5e1 !important;
    background: transparent !important;
  }
}

/* Responsive adjustments */
@media (max-width: 900px) {
  .calculator-grid {
    grid-template-columns: 1fr;
  }
  .quick-select-card {
    flex-direction: column;
    align-items: flex-start;
    gap: 0.85rem;
  }
}
@media (max-width: 600px) {
  .main-header {
    flex-direction: column;
    gap: 0.85rem;
    border-radius: 16px;
    padding: 1rem;
  }
  .header-nav {
    margin: 0;
    width: 100%;
  }
  .nav-list {
    justify-content: center;
  }
  .guide-grid {
    grid-template-columns: 1fr;
  }
  .meal-cards-grid {
    grid-template-columns: 1fr 1fr;
  }
}