/* ===================================
   TDEE & PFC Calculator - Main Styles
   =================================== */

/* CSS Custom Properties */
:root {
    /* Colors */
    --primary-gradient-start: #667eea;
    --primary-gradient-end: #764ba2;
    --secondary-blue: #4299e1;
    --secondary-blue-light: #63b3ed;
    --protein-color: #ef4444;
    --protein-color-dark: #dc2626;
    --fat-color: #f59e0b;
    --fat-color-dark: #d97706;
    --carbs-color: #22c55e;
    --carbs-color-dark: #16a34a;
    
    /* Neutral Colors */
    --white: #ffffff;
    --gray-50: #f7fafc;
    --gray-100: #edf2f7;
    --gray-200: #e2e8f0;
    --gray-300: #cbd5e0;
    --gray-400: #a0aec0;
    --gray-500: #718096;
    --gray-600: #4a5568;
    --gray-700: #2d3748;
    --gray-800: #1a202c;
    --gray-900: #171923;
    
    /* Typography */
    --font-family: 'Segoe UI', 'Hiragino Sans', 'Noto Sans JP', sans-serif;
    --font-size-base: 16px;
    --line-height-base: 1.6;
    
    /* Spacing */
    --spacing-xs: 0.25rem;
    --spacing-sm: 0.5rem;
    --spacing-md: 1rem;
    --spacing-lg: 1.5rem;
    --spacing-xl: 2rem;
    --spacing-2xl: 3rem;
    
    /* Border Radius */
    --radius-sm: 5px;
    --radius-md: 10px;
    --radius-lg: 15px;
    --radius-xl: 20px;
    
    /* Shadows */
    --shadow-sm: 0 1px 3px rgba(0, 0, 0, 0.1);
    --shadow-md: 0 4px 6px rgba(0, 0, 0, 0.1);
    --shadow-lg: 0 10px 15px rgba(0, 0, 0, 0.1);
    --shadow-xl: 0 20px 40px rgba(0, 0, 0, 0.1);
    
    /* Transitions */
    --transition-base: 0.3s cubic-bezier(0.4, 0, 0.2, 1);
}

/* Reset & Base Styles */
* {
    margin: 0;
    padding: 0;
    box-sizing: border-box;
}

html {
    font-size: var(--font-size-base);
    scroll-behavior: smooth;
}

body {
    font-family: var(--font-family);
    line-height: var(--line-height-base);
    color: var(--gray-700);
    background: linear-gradient(135deg, #f5f7fa 0%, #c3cfe2 100%);
    min-height: 100vh;
}

/* Typography */
h1, h2, h3, h4, h5, h6 {
    font-weight: 600;
    line-height: 1.2;
    margin-bottom: var(--spacing-md);
}

h1 {
    font-size: 3rem;
    font-weight: 700;
}

h2 {
    font-size: 1.8rem;
}

h3 {
    font-size: 1.3rem;
}

p {
    margin-bottom: var(--spacing-md);
}

/* Utility Classes */
.container {
    max-width: 1200px;
    margin: 0 auto;
    padding: 0 var(--spacing-lg);
}

.gradient-text {
    background: linear-gradient(45deg, var(--primary-gradient-start), var(--primary-gradient-end));
    -webkit-background-clip: text;
    -webkit-text-fill-color: transparent;
    background-clip: text;
}

.gradient-btn {
    background: linear-gradient(45deg, var(--primary-gradient-start), var(--primary-gradient-end));
    color: var(--white);
    border: none;
    padding: var(--spacing-md) var(--spacing-xl);
    font-size: 1.125rem;
    font-weight: 600;
    border-radius: var(--radius-lg);
    cursor: pointer;
    transition: var(--transition-base);
    box-shadow: var(--shadow-md);
    position: relative;
    overflow: hidden;
}

.gradient-btn:hover {
    transform: translateY(-2px);
    box-shadow: var(--shadow-lg);
}

.gradient-btn:active {
    transform: translateY(0);
}

/* Glassmorphism Card */
.glass-card {
    background: rgba(255, 255, 255, 0.95);
    backdrop-filter: blur(10px);
    -webkit-backdrop-filter: blur(10px);
    border: 1px solid rgba(255, 255, 255, 0.2);
    border-radius: var(--radius-xl);
    box-shadow: var(--shadow-xl);
    padding: var(--spacing-xl);
    margin-bottom: var(--spacing-xl);
}

/* Header Styles */
.site-header {
    padding: var(--spacing-2xl) 0;
    text-align: center;
    background: rgba(255, 255, 255, 0.8);
    backdrop-filter: blur(10px);
    -webkit-backdrop-filter: blur(10px);
    margin-bottom: var(--spacing-2xl);
}

.site-title {
    margin-bottom: var(--spacing-sm);
}

.site-subtitle {
    color: var(--gray-600);
    font-size: 1.125rem;
}

/* Form Styles */
.tdee-form {
    display: grid;
    gap: var(--spacing-lg);
}

.form-group {
    display: flex;
    flex-direction: column;
}

.form-label {
    font-weight: 600;
    margin-bottom: var(--spacing-sm);
    color: var(--gray-700);
}

.input-wrapper {
    position: relative;
    display: flex;
    align-items: center;
}

input[type="number"],
select {
    width: 100%;
    padding: var(--spacing-md);
    font-size: 1rem;
    border: 2px solid var(--gray-200);
    border-radius: var(--radius-md);
    background: var(--white);
    transition: var(--transition-base);
    font-family: inherit;
}

input[type="number"]:focus,
select:focus {
    outline: none;
    border-color: var(--primary-gradient-start);
    box-shadow: 0 0 0 3px rgba(102, 126, 234, 0.1);
}

.input-unit {
    position: absolute;
    right: var(--spacing-md);
    color: var(--gray-500);
    pointer-events: none;
}

/* Gender Selection */
.gender-selection {
    display: grid;
    grid-template-columns: 1fr 1fr;
    gap: var(--spacing-md);
}

.gender-selection input[type="radio"] {
    display: none;
}

.gender-card {
    display: flex;
    flex-direction: column;
    align-items: center;
    padding: var(--spacing-lg);
    background: var(--white);
    border: 2px solid var(--gray-200);
    border-radius: var(--radius-lg);
    cursor: pointer;
    transition: var(--transition-base);
}

.gender-card:hover {
    transform: translateY(-2px);
    box-shadow: var(--shadow-md);
}

.gender-selection input[type="radio"]:checked + .gender-card {
    border-color: var(--primary-gradient-start);
    background: linear-gradient(45deg, rgba(102, 126, 234, 0.1), rgba(118, 75, 162, 0.1));
}

.gender-icon {
    font-size: 2rem;
    margin-bottom: var(--spacing-sm);
}

/* Error Messages */
.error-message {
    color: var(--protein-color);
    font-size: 0.875rem;
    margin-top: var(--spacing-xs);
    display: none;
}

.error-message.show {
    display: block;
}

/* Results Section */
.results-section {
    animation: fadeInUp 0.5s ease-out;
}

.section-title {
    text-align: center;
    margin-bottom: var(--spacing-xl);
    color: var(--gray-800);
}

.tdee-result {
    text-align: center;
    background: linear-gradient(135deg, rgba(102, 126, 234, 0.1), rgba(118, 75, 162, 0.1));
}

.result-label {
    color: var(--gray-600);
    font-size: 1.125rem;
    margin-bottom: var(--spacing-md);
}

.result-value {
    display: flex;
    align-items: baseline;
    justify-content: center;
    gap: var(--spacing-sm);
    margin-bottom: var(--spacing-md);
}

.tdee-number {
    font-size: 3rem;
    font-weight: 700;
    background: linear-gradient(45deg, var(--primary-gradient-start), var(--primary-gradient-end));
    -webkit-background-clip: text;
    -webkit-text-fill-color: transparent;
    background-clip: text;
}

.result-unit {
    font-size: 1.5rem;
    color: var(--gray-600);
}

.result-description {
    color: var(--gray-600);
}

/* Goal Selection */
.goal-selection {
    margin: var(--spacing-2xl) 0;
}

.selection-title {
    text-align: center;
    margin-bottom: var(--spacing-xl);
}

.goal-cards {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
    gap: var(--spacing-lg);
}

.goal-card {
    background: var(--white);
    border: 2px solid var(--gray-200);
    border-radius: var(--radius-lg);
    padding: var(--spacing-lg);
    text-align: center;
    cursor: pointer;
    transition: var(--transition-base);
}

.goal-card:hover {
    transform: translateY(-5px);
    box-shadow: var(--shadow-lg);
}

.goal-card.selected {
    border-color: var(--primary-gradient-start);
    background: linear-gradient(45deg, rgba(102, 126, 234, 0.1), rgba(118, 75, 162, 0.1));
}

.goal-icon {
    font-size: 3rem;
    display: block;
    margin-bottom: var(--spacing-md);
}

.goal-card h4 {
    font-size: 1.25rem;
    margin-bottom: var(--spacing-sm);
}

.goal-description {
    color: var(--gray-600);
    margin-bottom: var(--spacing-md);
}

.goal-pfc-preview {
    display: flex;
    justify-content: center;
    gap: var(--spacing-sm);
    flex-wrap: wrap;
}

.pfc-item {
    padding: var(--spacing-xs) var(--spacing-sm);
    border-radius: var(--radius-sm);
    font-size: 0.875rem;
    font-weight: 600;
}

.pfc-item.protein {
    background: rgba(239, 68, 68, 0.1);
    color: var(--protein-color-dark);
}

.pfc-item.fat {
    background: rgba(245, 158, 11, 0.1);
    color: var(--fat-color-dark);
}

.pfc-item.carbs {
    background: rgba(34, 197, 94, 0.1);
    color: var(--carbs-color-dark);
}

/* PFC Details */
.pfc-details {
    animation: fadeInUp 0.5s ease-out;
}

.pfc-title {
    text-align: center;
    margin-bottom: var(--spacing-xl);
}

.target-calories {
    text-align: center;
    margin-bottom: var(--spacing-xl);
    font-size: 1.25rem;
}

.calories-label {
    color: var(--gray-600);
}

.calories-value {
    font-weight: 700;
    color: var(--primary-gradient-start);
    font-size: 1.5rem;
    margin: 0 var(--spacing-sm);
}

.pfc-breakdown {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
    gap: var(--spacing-lg);
}

.nutrient-card {
    background: var(--white);
    border-radius: var(--radius-lg);
    padding: var(--spacing-lg);
    text-align: center;
    box-shadow: var(--shadow-md);
    transition: var(--transition-base);
}

.nutrient-card:hover {
    transform: translateY(-3px);
    box-shadow: var(--shadow-lg);
}

.protein-card {
    border-top: 4px solid var(--protein-color);
}

.fat-card {
    border-top: 4px solid var(--fat-color);
}

.carbs-card {
    border-top: 4px solid var(--carbs-color);
}

.nutrient-name {
    font-size: 1.125rem;
    margin-bottom: var(--spacing-md);
}

.nutrient-value {
    display: flex;
    align-items: baseline;
    justify-content: center;
    gap: var(--spacing-xs);
    margin-bottom: var(--spacing-sm);
}

.nutrient-number {
    font-size: 2.5rem;
    font-weight: 700;
}

.protein-card .nutrient-number {
    color: var(--protein-color);
}

.fat-card .nutrient-number {
    color: var(--fat-color);
}

.carbs-card .nutrient-number {
    color: var(--carbs-color);
}

.nutrient-unit {
    font-size: 1.25rem;
    color: var(--gray-600);
}

.nutrient-calories {
    color: var(--gray-600);
    font-size: 0.875rem;
}

/* Info Section */
.info-section {
    margin-top: var(--spacing-2xl);
}

.info-content h3 {
    color: var(--primary-gradient-start);
    margin-top: var(--spacing-lg);
    margin-bottom: var(--spacing-md);
}

.info-content h3:first-child {
    margin-top: 0;
}

/* Guide Section */
.guide-section {
    margin: var(--spacing-2xl) 0;
}

.guide-card {
    margin-bottom: var(--spacing-xl);
}

.guide-title {
    color: var(--primary-gradient-start);
    font-size: 1.5rem;
    margin-bottom: var(--spacing-lg);
    display: flex;
    align-items: center;
    gap: var(--spacing-sm);
}

.guide-content h4 {
    color: var(--gray-700);
    margin-top: var(--spacing-lg);
    margin-bottom: var(--spacing-md);
    font-size: 1.125rem;
}

.guide-content ul {
    margin: var(--spacing-md) 0;
    padding-left: var(--spacing-xl);
}

.guide-content li {
    margin-bottom: var(--spacing-sm);
    line-height: 1.6;
}

/* FAQ Section */
.faq-section {
    margin: var(--spacing-2xl) 0;
}

.faq-container {
    display: flex;
    flex-direction: column;
    gap: var(--spacing-md);
}

.faq-item {
    margin-bottom: 0;
    transition: var(--transition-base);
}

.faq-item[open] {
    box-shadow: var(--shadow-lg);
}

.faq-question {
    font-weight: 600;
    font-size: 1.125rem;
    color: var(--gray-700);
    cursor: pointer;
    padding: var(--spacing-sm) 0;
    display: flex;
    align-items: center;
    justify-content: space-between;
    transition: var(--transition-base);
}

.faq-question:hover {
    color: var(--primary-gradient-start);
}

.faq-question::after {
    content: '+';
    font-size: 1.5rem;
    font-weight: 300;
    transition: transform var(--transition-base);
}

.faq-item[open] .faq-question::after {
    transform: rotate(45deg);
}

.faq-answer {
    padding-top: var(--spacing-md);
    color: var(--gray-600);
    line-height: 1.7;
}

.faq-answer ul {
    margin: var(--spacing-md) 0;
    padding-left: var(--spacing-xl);
}

.faq-answer li {
    margin-bottom: var(--spacing-sm);
}

.faq-answer strong {
    color: var(--gray-700);
}

/* Tips Section */
.tips-section {
    margin: var(--spacing-2xl) 0;
}

.tips-content h3 {
    color: var(--primary-gradient-start);
    margin-top: var(--spacing-lg);
    margin-bottom: var(--spacing-md);
    display: flex;
    align-items: center;
    gap: var(--spacing-sm);
}

.tips-content h3:first-child {
    margin-top: 0;
}

/* Protein Recommendation Section */
.protein-recommendation {
    margin-top: var(--spacing-2xl);
    padding: var(--spacing-xl);
    background: linear-gradient(135deg, rgba(239, 68, 68, 0.05), rgba(220, 38, 38, 0.05));
    border-radius: var(--radius-xl);
    border: 1px solid rgba(239, 68, 68, 0.2);
    animation: fadeInUp 0.6s ease-out;
}

.recommendation-title {
    color: var(--protein-color);
    font-size: 1.5rem;
    margin-bottom: var(--spacing-lg);
    text-align: center;
}

.recommendation-description {
    margin-bottom: var(--spacing-xl);
    line-height: 1.7;
}

.recommendation-description p {
    margin-bottom: var(--spacing-md);
}

.product-card {
    display: flex;
    background: var(--white);
    border-radius: var(--radius-lg);
    overflow: hidden;
    box-shadow: var(--shadow-xl);
    transition: var(--transition-base);
    text-decoration: none;
    color: inherit;
}

.product-card:hover {
    transform: translateY(-5px);
    box-shadow: 0 25px 50px rgba(0,0,0,0.15);
    text-decoration: none;
    color: inherit;
}

.product-image {
    position: relative;
    width: 200px;
    height: 200px;
    background: linear-gradient(135deg, var(--gray-50), var(--white));
    display: flex;
    align-items: center;
    justify-content: center;
    overflow: hidden;
    border-radius: var(--radius-lg);
}

.product-image img {
    width: 100%;
    height: 100%;
    object-fit: contain;
    padding: var(--spacing-sm);
    background: var(--white);
    border-radius: var(--radius-md);
}

.supervised-badge {
    position: absolute;
    top: var(--spacing-sm);
    right: var(--spacing-sm);
    background: linear-gradient(135deg, var(--primary-gradient-start), var(--primary-gradient-end));
    color: var(--white);
    padding: var(--spacing-xs) var(--spacing-sm);
    border-radius: var(--radius-lg);
    font-size: 0.8rem;
    font-weight: 600;
    box-shadow: var(--shadow-md);
}

.product-info {
    flex: 1;
    padding: var(--spacing-lg);
    display: flex;
    flex-direction: column;
}

.product-name {
    color: var(--gray-800);
    font-size: 1.25rem;
    font-weight: 600;
    margin-bottom: var(--spacing-xs);
}

.product-subtitle {
    color: var(--gray-600);
    font-size: 0.9rem;
    margin-bottom: var(--spacing-md);
}

.product-features {
    flex: 1;
    margin-bottom: var(--spacing-lg);
}

.feature-item {
    color: var(--gray-700);
    margin-bottom: var(--spacing-xs);
    font-size: 0.9rem;
    line-height: 1.5;
}

.product-card .cta-button {
    background: linear-gradient(135deg, #ff6b35, #f7931e);
    color: var(--white);
    padding: var(--spacing-md) var(--spacing-lg);
    border-radius: var(--radius-lg);
    font-weight: 600;
    text-align: center;
    transition: var(--transition-base);
    border: none;
    cursor: pointer;
}

.product-card .cta-button:hover {
    background: linear-gradient(135deg, #e55a2b, #e08419);
    transform: translateY(-2px);
}

/* YouTube Morning Section */
.youtube-morning-section {
    margin-top: var(--spacing-2xl);
    animation: fadeInUp 0.6s ease-out;
}

.morning-title {
    color: var(--primary-gradient-start);
    font-size: 1.8rem;
    text-align: center;
    margin-bottom: var(--spacing-xl);
}

.morning-exercise-description {
    margin-bottom: var(--spacing-xl);
    line-height: 1.7;
}

.youtube-banner {
    background: linear-gradient(135deg, #ff6b6b, #feca57, #48dbfb);
    border-radius: var(--radius-xl);
    padding: var(--spacing-xl);
    margin: var(--spacing-xl) 0;
    transition: var(--transition-base);
    box-shadow: var(--shadow-xl);
}

.youtube-banner:hover {
    transform: scale(1.02);
    box-shadow: 0 25px 50px rgba(0,0,0,0.2);
}

.youtube-banner a {
    text-decoration: none;
    color: var(--white);
}

.banner-content {
    display: flex;
    align-items: center;
    justify-content: space-between;
    color: var(--white);
    gap: var(--spacing-lg);
}

.channel-info {
    display: flex;
    align-items: center;
    gap: var(--spacing-md);
    flex: 1;
}

.channel-avatar {
    position: relative;
    display: flex;
    align-items: center;
    justify-content: center;
}

.taronii-photo {
    width: 80px;
    height: 80px;
    border-radius: 50%;
    object-fit: cover;
    border: 3px solid rgba(255, 255, 255, 0.8);
    box-shadow: 0 4px 15px rgba(0,0,0,0.2);
    transition: var(--transition-base);
}

.taronii-photo:hover {
    transform: scale(1.05);
    border-color: rgba(255, 255, 255, 1);
}

.youtube-icon {
    position: absolute;
    bottom: -5px;
    right: -5px;
    font-size: 1.8rem;
    filter: drop-shadow(0 2px 4px rgba(0,0,0,0.3));
    background: rgba(255, 255, 255, 0.9);
    border-radius: 50%;
    padding: 2px;
}

.channel-name {
    font-size: 1.3rem;
    font-weight: 700;
    margin-bottom: var(--spacing-xs);
    text-shadow: 0 2px 4px rgba(0,0,0,0.3);
}

.channel-schedule {
    font-size: 1rem;
    opacity: 0.9;
    margin: 0;
}

.live-badge {
    background: #ff4757;
    padding: var(--spacing-sm) var(--spacing-md);
    border-radius: var(--radius-xl);
    font-weight: 600;
    font-size: 0.9rem;
    animation: pulse 2s infinite;
    box-shadow: var(--shadow-md);
}

@keyframes pulse {
    0% { 
        box-shadow: 0 0 0 0 rgba(255, 71, 87, 0.7);
        transform: scale(1);
    }
    70% { 
        box-shadow: 0 0 0 10px rgba(255, 71, 87, 0);
        transform: scale(1.05);
    }
    100% { 
        box-shadow: 0 0 0 0 rgba(255, 71, 87, 0);
        transform: scale(1);
    }
}

.participation-cta {
    text-align: center;
}

.cta-text {
    font-weight: 600;
    margin-bottom: var(--spacing-sm);
    font-size: 1.1rem;
    text-shadow: 0 2px 4px rgba(0,0,0,0.3);
}

.youtube-cta {
    background: rgba(255, 255, 255, 0.2);
    backdrop-filter: blur(10px);
    -webkit-backdrop-filter: blur(10px);
    border: 1px solid rgba(255, 255, 255, 0.3);
    color: var(--white);
    padding: var(--spacing-md) var(--spacing-lg);
    border-radius: var(--radius-xl);
    font-weight: 600;
    transition: var(--transition-base);
    text-decoration: none;
    display: inline-block;
}

.youtube-cta:hover {
    background: rgba(255, 255, 255, 0.3);
    transform: translateY(-2px);
    color: var(--white);
}

.morning-benefits {
    margin-top: var(--spacing-xl);
}

.benefits-title {
    color: var(--primary-gradient-start);
    font-size: 1.25rem;
    margin-bottom: var(--spacing-lg);
}

.benefits-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(150px, 1fr));
    gap: var(--spacing-md);
}

.benefit-item {
    display: flex;
    align-items: center;
    gap: var(--spacing-sm);
    padding: var(--spacing-md) var(--spacing-lg);
    background: linear-gradient(135deg, rgba(102, 126, 234, 0.1), rgba(118, 75, 162, 0.1));
    border-radius: var(--radius-lg);
    font-weight: 500;
    transition: var(--transition-base);
}

.benefit-item:hover {
    transform: translateY(-2px);
    box-shadow: var(--shadow-md);
}

.benefit-icon {
    font-size: 1.5rem;
}

.benefit-text {
    color: var(--gray-700);
}

/* Footer */
.site-footer {
    background: rgba(255, 255, 255, 0.8);
    backdrop-filter: blur(10px);
    -webkit-backdrop-filter: blur(10px);
    padding: var(--spacing-xl) 0;
    margin-top: var(--spacing-2xl);
    text-align: center;
}

.footer-nav {
    margin-top: var(--spacing-md);
}

.footer-nav a {
    color: var(--gray-600);
    text-decoration: none;
    margin: 0 var(--spacing-md);
    transition: var(--transition-base);
}

.footer-nav a:hover {
    color: var(--primary-gradient-start);
}

/* Loading State */
.btn-loading {
    display: inline-block;
}

.calculate-btn:disabled {
    opacity: 0.7;
    cursor: not-allowed;
}

/* Cookie Notice */
.cookie-notice {
    position: fixed;
    bottom: 0;
    left: 0;
    right: 0;
    background: rgba(45, 55, 72, 0.95);
    backdrop-filter: blur(10px);
    -webkit-backdrop-filter: blur(10px);
    color: var(--white);
    padding: var(--spacing-md);
    z-index: 1000;
    animation: slideInUp 0.5s ease-out;
}

.cookie-content {
    display: flex;
    align-items: center;
    justify-content: space-between;
    max-width: 1200px;
    margin: 0 auto;
    gap: var(--spacing-lg);
}

.cookie-content p {
    margin: 0;
    font-size: 0.9rem;
}

.cookie-accept-btn {
    background: var(--primary-gradient-start);
    color: var(--white);
    border: none;
    padding: var(--spacing-sm) var(--spacing-lg);
    border-radius: var(--radius-md);
    font-weight: 600;
    cursor: pointer;
    transition: var(--transition-base);
    white-space: nowrap;
}

.cookie-accept-btn:hover {
    background: var(--primary-gradient-end);
    transform: translateY(-1px);
}

@keyframes slideInUp {
    from {
        transform: translateY(100%);
        opacity: 0;
    }
    to {
        transform: translateY(0);
        opacity: 1;
    }
}

@media (max-width: 767px) {
    .cookie-content {
        flex-direction: column;
        gap: var(--spacing-md);
        text-align: center;
    }
    
    .cookie-content p {
        font-size: 0.85rem;
    }
    
    .cookie-accept-btn {
        width: 100%;
    }
}

/* Animations */
@keyframes fadeInUp {
    from {
        opacity: 0;
        transform: translateY(20px);
    }
    to {
        opacity: 1;
        transform: translateY(0);
    }
}