:root{--ink:#0f172a;--muted:#64748b;--line:#e2e8f0;--bg:#f8fafc;--card:#fff;--pri:#2563eb;--pri2:#1d4ed8;--ok:#16a34a;--warn:#f59e0b;--bad:#dc2626}*{box-sizing:border-box}body{margin:0;font-family:Inter,system-ui,-apple-system,Segoe UI,Roboto,Arial,sans-serif;color:var(--ink);background:#fff;line-height:1.65}a{color:var(--pri);text-decoration:none}a:hover{text-decoration:underline}.skip{position:absolute;left:-999px}.skip:focus{left:12px;top:12px;background:#fff;padding:8px;z-index:9}.wrap{max-width:1160px;margin:auto;padding:0 22px}.nav{position:sticky;top:0;background:rgba(255,255,255,.94);backdrop-filter:blur(10px);border-bottom:1px solid var(--line);z-index:5}.navin{height:66px;display:flex;align-items:center;justify-content:space-between}.brand{font-weight:900;font-size:1.45rem;color:var(--ink)}.brand span{color:var(--pri)}nav{display:flex;gap:22px;font-weight:700;font-size:.93rem}nav a{color:#334155}.menu{display:none;border:1px solid var(--line);background:#fff;border-radius:10px;padding:8px 11px}.hero{background:radial-gradient(circle at top left,#dbeafe,transparent 33%),linear-gradient(180deg,#f8fafc,#fff);padding:70px 0 38px}.hero-grid{display:grid;grid-template-columns:1.1fr .9fr;gap:34px;align-items:center}.eyebrow,.tag{display:inline-block;background:#dbeafe;color:#1e40af;border-radius:999px;padding:6px 12px;font-weight:800;font-size:.76rem;letter-spacing:.04em;text-transform:uppercase}.hero h1{font-size:clamp(2.1rem,5vw,4.4rem);line-height:1.02;margin:16px 0}.hero p{font-size:1.1rem;color:var(--muted);max-width:650px}.actions{display:flex;flex-wrap:wrap;gap:12px;margin-top:24px}.btn{display:inline-flex;align-items:center;justify-content:center;padding:12px 18px;border-radius:12px;background:var(--pri);color:#fff;font-weight:800;border:0;cursor:pointer}.btn:hover{background:var(--pri2);text-decoration:none}.btn.secondary{background:#fff;color:var(--pri);border:1px solid var(--line)}.stats{display:grid;grid-template-columns:repeat(3,1fr);gap:12px;margin-top:22px}.stat,.panel,.card,.calc,.notice{background:#fff;border:1px solid var(--line);border-radius:18px;padding:20px;box-shadow:0 10px 30px rgba(15,23,42,.04)}.stat strong{font-size:1.5rem;display:block}.stat span{color:var(--muted);font-size:.86rem}.section{padding:60px 0}.section.alt{background:var(--bg);border-block:1px solid var(--line)}.section h2{font-size:clamp(1.6rem,3vw,2.3rem);line-height:1.15;margin:0 0 10px}.sub{color:var(--muted);max-width:760px;margin:0 0 28px}.grid{display:grid;grid-template-columns:repeat(auto-fit,minmax(240px,1fr));gap:18px}.card h3{margin:0 0 8px;font-size:1.08rem}.card p{color:var(--muted);margin:0 0 12px}.card .mini{font-size:.82rem;color:var(--muted)}.calc-tabs{display:flex;gap:8px;flex-wrap:wrap;margin:24px 0}.tab{border:1px solid var(--line);background:#fff;color:#334155;padding:10px 13px;border-radius:999px;font-weight:800;cursor:pointer}.tab.active{background:var(--pri);color:#fff;border-color:var(--pri)}.calcbox{display:none}.calcbox.active{display:grid;grid-template-columns:1fr 1fr;gap:20px}.form{background:#fff;border:1px solid var(--line);border-radius:18px;padding:20px}.row{display:grid;grid-template-columns:1fr 1fr;gap:12px}.field{margin:0 0 12px}.field label{display:block;font-weight:800;font-size:.84rem;margin-bottom:5px}.field input,.field select,.search{width:100%;border:1px solid var(--line);border-radius:12px;padding:12px;font:inherit;background:#fff}.result{background:#0f172a;color:#e2e8f0;border-radius:18px;padding:22px}.result h3{margin-top:0;color:#fff}.result .big{font-size:2.1rem;font-weight:900;color:#fff}.result table{width:100%;border-collapse:collapse}.result td{border-top:1px solid #334155;padding:8px}.pill{display:inline-block;border-radius:999px;background:#eff6ff;color:#1d4ed8;padding:4px 9px;font-size:.78rem;font-weight:800}.article{max-width:880px;margin:auto;padding:50px 22px}.article h1{font-size:clamp(2rem,4vw,3.2rem);line-height:1.08;margin:.3em 0}.article p,.article li{color:#334155}.article h2{margin-top:38px;font-size:1.55rem}.article h3{margin-top:25px}.article table,.data table{width:100%;border-collapse:collapse;margin:22px 0}.article th,.data th{background:#0f172a;color:#fff;text-align:left}.article th,.article td,.data th,.data td{padding:10px;border:1px solid var(--line)}.toc,.callout{background:#f8fafc;border:1px solid var(--line);border-radius:16px;padding:18px;margin:22px 0}.callout{border-left:5px solid var(--pri)}.faq details{border:1px solid var(--line);border-radius:14px;margin:10px 0;padding:14px;background:#fff}.faq summary{font-weight:900;cursor:pointer}.list{display:grid;grid-template-columns:repeat(auto-fit,minmax(230px,1fr));gap:12px}.list a{display:block;border:1px solid var(--line);border-radius:14px;padding:13px;background:#fff;font-weight:800;color:var(--ink)}.data{padding:45px 0}.searchbar{display:grid;grid-template-columns:1fr auto;gap:10px;margin:20px 0}.badges{display:flex;flex-wrap:wrap;gap:8px}.footer{background:#0f172a;color:#cbd5e1;padding:42px 0 18px;margin-top:40px}.footer a{display:block;color:#dbeafe;margin:6px 0}.footer .brand{color:#fff}.footgrid{display:grid;grid-template-columns:2fr 1fr 1fr;gap:28px}.copy{text-align:center;color:#cbd5e1;border-top:1px solid #334155;margin-top:28px;padding-top:18px;font-size:.85rem}.adslot{min-height:90px;border:1px dashed #cbd5e1;border-radius:12px;display:flex;align-items:center;justify-content:center;color:var(--muted);background:#f8fafc;margin:24px 0}.kpi{font-size:2rem;font-weight:900}.refs li{font-size:.9rem}.small{font-size:.9rem;color:var(--muted)}@media(max-width:760px){nav{display:none}.open nav{display:flex;position:absolute;top:66px;left:0;right:0;background:#fff;border-bottom:1px solid var(--line);flex-direction:column;padding:18px 22px}.menu{display:block}.hero-grid,.calcbox.active,.footgrid{grid-template-columns:1fr}.row{grid-template-columns:1fr}.stats{grid-template-columns:1fr}.searchbar{grid-template-columns:1fr}.section{padding:40px 0}}

html{scroll-behavior:smooth}.brand-lockup{display:inline-flex;align-items:center;gap:9px}.brand-lockup img{border-radius:9px}.brand-lockup span{font-weight:900;color:inherit}.brand-lockup b{color:var(--pri)}.nav .brand-lockup b{color:var(--pri)}.footer .brand-lockup b{color:#93c5fd}.email-link{display:inline!important}.footer-link{display:block;background:none;border:0;color:#dbeafe;margin:6px 0;padding:0;font:inherit;cursor:pointer;text-align:left}.footer-link:hover{text-decoration:underline}.article-lead{font-size:1.13rem;color:#475569}.breadcrumbs{font-size:.86rem;color:var(--muted);margin-bottom:18px}.breadcrumbs a{color:var(--muted)}.article-hero{margin:26px 0 32px;border:1px solid var(--line);border-radius:22px;overflow:hidden;background:#eff6ff}.article-hero img{display:block;width:100%;height:auto}.byline{display:flex;flex-wrap:wrap;gap:10px 18px;align-items:center;color:var(--muted);font-size:.88rem;margin:12px 0 22px}.byline strong{color:var(--ink)}.author-box{display:grid;grid-template-columns:auto 1fr;gap:15px;align-items:start;border:1px solid var(--line);border-radius:18px;padding:18px;margin:30px 0;background:#fff}.author-avatar{width:48px;height:48px;border-radius:14px;background:#dbeafe;display:grid;place-items:center;color:#1d4ed8;font-weight:900}.article-note{background:#fff7ed;border:1px solid #fed7aa;border-left:5px solid #f97316;border-radius:14px;padding:16px;margin:24px 0}.source-box{background:#f8fafc;border:1px solid var(--line);border-radius:16px;padding:18px;margin:30px 0}.source-box h2,.source-box h3{margin-top:0}.source-box li{margin-bottom:8px}.quick-answer{display:grid;grid-template-columns:repeat(auto-fit,minmax(160px,1fr));gap:12px;margin:22px 0}.quick-stat{border:1px solid var(--line);border-radius:16px;padding:16px;background:#fff}.quick-stat strong{display:block;font-size:1.45rem;color:var(--ink)}.quick-stat span{font-size:.84rem;color:var(--muted)}.serving-chip{display:inline-flex;align-items:center;background:#eff6ff;color:#1e40af;border-radius:999px;padding:6px 10px;font-size:.82rem;font-weight:800;margin:3px 4px 3px 0}.table-wrap{overflow-x:auto;-webkit-overflow-scrolling:touch}.food-summary{font-size:1.05rem}.muted-box{background:#f8fafc;border:1px solid var(--line);border-radius:16px;padding:18px}.method-grid{display:grid;grid-template-columns:repeat(auto-fit,minmax(220px,1fr));gap:16px}.method-card{border:1px solid var(--line);border-radius:16px;padding:17px;background:#fff}.method-card h3{margin-top:0}.trust-strip{display:grid;grid-template-columns:repeat(3,1fr);gap:12px;margin-top:20px}.trust-item{background:#fff;border:1px solid var(--line);border-radius:15px;padding:15px}.trust-item strong{display:block}.notice-banner{background:#eff6ff;border-block:1px solid #bfdbfe;padding:12px 0;color:#1e3a8a}.notice-banner p{margin:0;font-size:.9rem}.legal-page{max-width:900px;margin:auto;padding:50px 22px}.legal-page h1{font-size:clamp(2rem,4vw,3rem);line-height:1.1}.legal-page h2{margin-top:34px}.contact-card{border:1px solid var(--line);border-radius:20px;padding:24px;background:#fff}.contact-card a{font-weight:800}.illustration-caption{font-size:.82rem;color:var(--muted);text-align:center;margin-top:-20px;margin-bottom:28px}.badge-row{display:flex;flex-wrap:wrap;gap:8px;margin:16px 0}.data-note{font-size:.88rem;color:var(--muted)}.article .related-grid{display:grid;grid-template-columns:repeat(auto-fit,minmax(210px,1fr));gap:12px}.article .related-card{border:1px solid var(--line);border-radius:14px;padding:14px;background:#fff}.article .related-card a{font-weight:800;color:var(--ink)}.article .related-card span{display:block;color:var(--muted);font-size:.78rem;margin-bottom:5px}.cookie-layer{position:fixed;left:0;right:0;bottom:0;display:flex;justify-content:center;padding:14px;z-index:9999;pointer-events:none}.cookie-panel{max-width:860px;width:100%;background:#fff;pointer-events:auto;border-radius:20px;box-shadow:0 24px 80px rgba(15,23,42,.28);padding:22px;border:1px solid var(--line)}.cookie-panel h2{margin:0 0 8px;font-size:1.25rem}.cookie-panel p{color:#475569;margin:0 0 15px}.cookie-actions{display:flex;flex-wrap:wrap;gap:9px}.cookie-actions button{border:1px solid var(--line);border-radius:11px;padding:10px 14px;font-weight:800;cursor:pointer;background:#fff}.cookie-actions .primary{background:var(--pri);border-color:var(--pri);color:#fff}.cookie-options{margin:15px 0;border-top:1px solid var(--line);padding-top:12px}.cookie-option{display:flex;justify-content:space-between;gap:15px;align-items:flex-start;padding:10px 0}.cookie-option small{display:block;color:var(--muted)}.cookie-option input{width:20px;height:20px}.cookie-hidden{display:none}.privacy-settings-inline{border:0;background:none;color:var(--pri);padding:0;font:inherit;text-decoration:underline;cursor:pointer}.responsive-table{overflow-x:auto}.article figure{margin:28px 0}.article figure img{width:100%;height:auto;border-radius:18px;border:1px solid var(--line)}
@media(max-width:760px){.trust-strip{grid-template-columns:1fr}.author-box{grid-template-columns:1fr}.cookie-layer{padding:8px}.cookie-panel{border-radius:18px}.article{padding-top:32px}.quick-answer{grid-template-columns:1fr 1fr}.data table{font-size:.86rem}.data th,.data td{padding:8px}.brand-lockup img{width:29px;height:29px}}

.highlight-box{background:#eff6ff;border-left:5px solid var(--pri);border-radius:0 14px 14px 0;padding:17px 19px;margin:26px 0}.highlight-box p{margin:0;color:#1e3a8a}.cta-box{background:#0f172a;color:#e2e8f0;border-radius:18px;padding:24px;margin:30px 0;text-align:center}.cta-box p{color:#cbd5e1}.cta-box a{display:inline-flex;background:var(--pri);color:#fff;border-radius:11px;padding:10px 16px;font-weight:800}.key-takeaways{background:#f8fafc;border:1px solid var(--line);border-radius:18px;padding:20px;margin:30px 0}.key-takeaways h2{margin-top:0}.related-posts{margin-top:34px}.article .cta-box h2,.article .key-takeaways h2{margin-top:0}

/* Exercise database table alignment */
.exercise-table{table-layout:auto;min-width:620px}
.exercise-table .activity-col{width:auto}
.exercise-table .met-col{width:90px}
.exercise-table .duration-col{width:125px}
.exercise-table th:not(:first-child),.exercise-table td:not(:first-child){text-align:right;white-space:nowrap;font-variant-numeric:tabular-nums}
.exercise-table th:first-child,.exercise-table td:first-child{text-align:left}

/* Accessibility and international unit controls */
[hidden]{display:none!important}.ekcal-consent-known .cookie-layer{display:none!important}
:focus-visible{outline:3px solid #f59e0b;outline-offset:3px}.btn:focus-visible,.tab:focus-visible,.menu:focus-visible,.footer-link:focus-visible{outline-color:#f59e0b}
.field input:focus,.field select:focus,.search:focus,.unit-control select:focus{border-color:var(--pri);box-shadow:0 0 0 3px rgba(37,99,235,.18);outline:0}
.unit-control{display:grid;grid-template-columns:auto minmax(190px,260px) 1fr;align-items:center;gap:10px 14px;background:#f8fafc;border:1px solid var(--line);border-radius:15px;padding:14px 16px;margin:20px 0 8px}.unit-control label{font-weight:900}.unit-control select{border:1px solid var(--line);border-radius:11px;padding:10px 12px;background:#fff;font:inherit}
.tab[aria-selected="true"]{background:var(--pri);color:#fff;border-color:var(--pri)}
main:focus{outline:none}
@media(prefers-reduced-motion:reduce){html{scroll-behavior:auto!important}*,*::before,*::after{animation-duration:.01ms!important;animation-iteration-count:1!important;transition-duration:.01ms!important}}
@media(max-width:760px){.unit-control{grid-template-columns:1fr}.cookie-panel{max-height:calc(100vh - 16px);overflow:auto;padding:17px}.cookie-actions button{flex:1 1 145px}.nav{backdrop-filter:none;background:#fff}}