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<!DOCTYPE html>
<html lang="es">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width,initial-scale=1,viewport-fit=cover,user-scalable=no">
<meta name="apple-mobile-web-app-capable" content="yes">
<meta name="apple-mobile-web-app-status-bar-style" content="black-translucent">
<meta name="apple-mobile-web-app-title" content="MacroTrack">
<meta name="theme-color" content="#060606" id="tc">
<title>MacroTrack</title>
<link href="https://fonts.googleapis.com/css2?family=Syne:wght@400;600;700;800&family=JetBrains+Mono:wght@400;700&display=swap" rel="stylesheet">
<style>
:root{
--bg:#080808;--bg2:#111;--bg3:#181818;--card:#131313;--faint:#1a1a1a;
--b:rgba(255,255,255,0.07);--b2:rgba(255,255,255,0.13);
--t:#f0f0f0;--t2:#aaa;--mu:#4a4a4a;
--tl:#00e5c7;--tl2:rgba(0,229,199,0.11);--tl3:rgba(0,229,199,0.26);
--am:#f5a623;--am2:rgba(245,166,35,0.11);--am3:rgba(245,166,35,0.26);
--ro:#ff4d6d;--ro2:rgba(255,77,109,0.11);--ro3:rgba(255,77,109,0.26);
--vi:#b09ef5;--vi2:rgba(176,158,245,0.11);--vi3:rgba(176,158,245,0.26);
--gr:#22c55e;--gr2:rgba(34,197,94,0.11);--gr3:rgba(34,197,94,0.26);
--st:env(safe-area-inset-top,0px);--sb:env(safe-area-inset-bottom,0px);
--r:16px;--r2:12px;--r3:99px;
}
[data-theme=light]{
--bg:#f0f0f0;--bg2:#fff;--bg3:#e8e8e8;--card:#fff;--faint:#e4e4e4;
--b:rgba(0,0,0,0.08);--b2:rgba(0,0,0,0.14);
--t:#111;--t2:#555;--mu:#999;
}
*{box-sizing:border-box;margin:0;padding:0;-webkit-tap-highlight-color:transparent;}
html,body{background:var(--bg);color:var(--t);font-family:'Syne',sans-serif;min-height:100dvh;overflow-x:hidden;}
input,textarea,select,button{font-family:'Syne',sans-serif;}
input::placeholder,textarea::placeholder{color:var(--mu);opacity:.5;}
input[type=number]::-webkit-inner-spin-button{opacity:.25;}
::-webkit-scrollbar{width:2px;}::-webkit-scrollbar-thumb{background:var(--b2);border-radius:99px;}
/* ─── LAYOUT ─── */
#app{max-width:480px;margin:0 auto;padding-bottom:calc(72px + var(--sb));}
.pg{display:none;padding:0 14px;}
.pg.on{display:block;}
/* ─── BOTTOM NAV ─── */
#nav{position:fixed;bottom:0;left:50%;transform:translateX(-50%);width:100%;max-width:480px;
background:var(--bg);border-top:1px solid var(--b);z-index:100;
display:none;padding:6px 0 calc(6px + var(--sb));}
.ni{flex:1;display:flex;flex-direction:column;align-items:center;gap:2px;padding:5px 2px;
background:none;border:none;color:var(--mu);font-size:8px;font-weight:700;
letter-spacing:.07em;text-transform:uppercase;cursor:pointer;transition:color .15s;}
.ni .ico{font-size:20px;line-height:1;}
.ni.on{color:var(--tl);}
/* ─── HEADER ─── */
.hdr{position:sticky;top:0;z-index:50;background:var(--bg);
border-bottom:1px solid var(--b);padding:calc(10px + var(--st)) 14px 10px;
display:flex;align-items:center;justify-content:space-between;}
.logo{font-size:20px;font-weight:800;letter-spacing:-.05em;line-height:1;}
.sub{font-size:8px;color:var(--mu);font-family:'JetBrains Mono',monospace;
letter-spacing:.1em;margin-top:2px;}
/* ─── CARDS ─── */
.card{background:var(--card);border:1px solid var(--b);border-radius:var(--r);
padding:14px;margin-bottom:9px;}
.sl{font-size:8px;color:var(--mu);letter-spacing:.18em;text-transform:uppercase;
font-weight:700;font-family:'JetBrains Mono',monospace;margin-bottom:9px;}
/* ─── TAGS ─── */
.tag{display:inline-flex;align-items:center;font-size:9px;font-weight:700;
letter-spacing:.05em;padding:3px 8px;border-radius:99px;}
.tg{background:var(--tl2);color:var(--tl);border:1px solid var(--tl3);}
.ta{background:var(--am2);color:var(--am);border:1px solid var(--am3);}
.tr{background:var(--ro2);color:var(--ro);border:1px solid var(--ro3);}
.tv{background:var(--vi2);color:var(--vi);border:1px solid var(--vi3);}
.tgr{background:var(--gr2);color:var(--gr);border:1px solid var(--gr3);}
/* ─── BUTTONS ─── */
.btn{display:inline-flex;align-items:center;justify-content:center;gap:5px;
border-radius:11px;font-weight:700;font-size:13px;padding:10px 15px;
transition:all .15s;border:none;cursor:pointer;}
.btn:active{transform:scale(.97);}
.bp{background:linear-gradient(135deg,var(--tl),#00b8a0);color:#031a17;}
.bg{background:var(--faint);border:1px solid var(--b);color:var(--mu);}
.ba{background:var(--tl2);border:1px solid var(--tl3);color:var(--tl);}
.bd{background:var(--ro2);border:1px solid var(--ro3);color:var(--ro);}
.bam{background:var(--am2);border:1px solid var(--am3);color:var(--am);}
.bsm{font-size:11px;padding:6px 11px;border-radius:9px;}
.bfw{width:100%;}
/* ─── INPUTS ─── */
.inp{background:var(--faint);border:1px solid var(--b);border-radius:11px;
color:var(--t);font-size:14px;padding:10px 13px;outline:none;width:100%;
transition:border-color .15s;}
.inp:focus{border-color:var(--tl3);}
.inps{font-size:12px;padding:7px 11px;border-radius:9px;}
/* ─── PROGRESS ─── */
.pt{height:5px;background:rgba(128,128,128,.1);border-radius:99px;overflow:hidden;}
.pf{height:100%;border-radius:99px;transition:width .6s cubic-bezier(.4,2,.6,1);}
/* ─── MODAL ─── */
.ov{position:fixed;inset:0;background:rgba(0,0,0,.87);z-index:200;
display:flex;align-items:flex-end;justify-content:center;
opacity:0;pointer-events:none;transition:opacity .2s;}
.ov.on{opacity:1;pointer-events:all;}
.sh{background:var(--bg2);border:1px solid var(--b);border-radius:22px 22px 0 0;
padding:20px 18px calc(20px + var(--sb));width:100%;max-width:480px;
max-height:92dvh;overflow-y:auto;
transform:translateY(100%);transition:transform .28s cubic-bezier(.4,0,.2,1);}
.ov.on .sh{transform:translateY(0);}
.hdl{width:34px;height:4px;background:var(--b2);border-radius:99px;margin:0 auto 18px;}
/* ─── TABS ─── */
.tabs{display:flex;gap:5px;overflow-x:auto;padding-bottom:1px;scrollbar-width:none;}
.tabs::-webkit-scrollbar{display:none;}
.tab{flex-shrink:0;padding:6px 13px;border-radius:99px;font-size:11px;font-weight:700;
border:1px solid var(--b);background:var(--faint);color:var(--mu);
white-space:nowrap;cursor:pointer;transition:all .15s;}
.tab.on{background:var(--tl2);border-color:var(--tl3);color:var(--tl);}
/* ─── TOGGLE SWITCH ─── */
.sw{width:42px;height:23px;border-radius:99px;border:none;cursor:pointer;
position:relative;transition:background .2s;flex-shrink:0;}
.swk{position:absolute;top:2px;width:19px;height:19px;background:white;
border-radius:99px;transition:left .2s;}
/* ─── FOOD ROW ─── */
.fr{display:flex;align-items:center;gap:7px;padding:8px 0;
border-bottom:1px solid var(--b);}
.fr:last-child{border-bottom:none;}
/* ─── FORM ─── */
.fg{margin-bottom:10px;}
.fg label{display:block;font-size:8px;color:var(--mu);font-weight:700;
letter-spacing:.12em;text-transform:uppercase;margin-bottom:5px;
font-family:'JetBrains Mono',monospace;}
.fg2{display:grid;grid-template-columns:1fr 1fr;gap:10px;margin-bottom:10px;}
/* ─── SUPPLEMENT ─── */
.sp{display:flex;align-items:center;gap:11px;padding:10px 13px;
background:var(--faint);border:1px solid var(--b);border-radius:12px;
margin-bottom:5px;cursor:pointer;transition:all .15s;}
.sp.done{background:var(--tl2);border-color:var(--tl3);}
.spck{width:21px;height:21px;border-radius:99px;border:2px solid var(--b2);
background:none;display:flex;align-items:center;justify-content:center;
font-size:10px;transition:all .15s;flex-shrink:0;}
.sp.done .spck{background:var(--tl);border-color:var(--tl);color:#031a17;}
/* ─── SLIDER ─── */
.srow{display:flex;align-items:center;gap:10px;margin-bottom:9px;}
.srow label{font-size:11px;color:var(--mu);width:76px;flex-shrink:0;}
input[type=range]{flex:1;-webkit-appearance:none;height:4px;
background:rgba(128,128,128,.14);border-radius:99px;outline:none;}
input[type=range]::-webkit-slider-thumb{-webkit-appearance:none;width:17px;height:17px;
border-radius:99px;background:var(--tl);cursor:pointer;}
.sv{font-size:11px;font-family:'JetBrains Mono',monospace;color:var(--tl);width:16px;text-align:right;}
/* ─── WEEK GRID ─── */
.wg{display:grid;grid-template-columns:repeat(7,1fr);gap:4px;}
.wd{border-radius:10px;padding:7px 3px;text-align:center;border:1px solid var(--b);cursor:pointer;}
.wd.today{border-color:var(--tl3);}
.wdn{font-size:7px;color:var(--mu);font-weight:700;letter-spacing:.04em;}
.wdnum{font-size:13px;font-weight:800;margin:2px 0;}
.wddot{width:5px;height:5px;border-radius:99px;margin:0 auto;}
/* ─── BAR CHART ─── */
.bc{display:flex;align-items:flex-end;gap:3px;height:52px;}
.bcc{flex:1;display:flex;flex-direction:column;align-items:center;gap:2px;}
.bcb{width:100%;border-radius:3px 3px 0 0;min-height:3px;transition:height .4s cubic-bezier(.4,2,.6,1);}
.bcl{font-size:7px;color:var(--mu);font-family:'JetBrains Mono',monospace;}
/* ─── ONBOARDING ─── */
#ob{position:fixed;inset:0;background:var(--bg);z-index:500;
display:flex;flex-direction:column;align-items:center;justify-content:center;
padding:30px 24px;overflow-y:auto;}
/* ─── TOAST ─── */
#toast{position:fixed;bottom:calc(88px + var(--sb));left:50%;
transform:translateX(-50%) translateY(16px);
background:var(--tl);color:#031a17;padding:9px 20px;border-radius:99px;
font-size:13px;font-weight:700;opacity:0;transition:all .25s;z-index:600;
white-space:nowrap;pointer-events:none;}
#toast.on{opacity:1;transform:translateX(-50%) translateY(0);}
/* ─── ANIMATIONS ─── */
@keyframes fu{from{opacity:0;transform:translateY(8px)}to{opacity:1;transform:translateY(0)}}
.fu{animation:fu .22s ease forwards;}
@keyframes pop{0%,100%{transform:scale(1)}50%{transform:scale(1.12)}}
/* ─── COMPARE ─── */
.cr{display:flex;justify-content:space-between;align-items:center;
padding:8px 0;border-bottom:1px solid var(--b);font-size:12px;}
.cr:last-child{border-bottom:none;}
</style>
</head>
<body>
<!-- ONBOARDING -->
<div id="ob">
<div style="text-align:center;margin-bottom:28px">
<div style="font-size:44px;margin-bottom:12px">💪</div>
<div style="font-size:26px;font-weight:800;letter-spacing:-.04em"><span style="color:var(--tl)">macro</span>track</div>
<div style="font-size:13px;color:var(--mu);margin-top:6px;line-height:1.5">Tu app de nutrición y entreno.<br>Configura tu perfil para empezar.</div>
</div>
<div style="width:100%;max-width:340px">
<div class="fg"><label>Nombre</label><input class="inp" id="ob-n" placeholder="Tu nombre"></div>
<div class="fg2">
<div class="fg" style="margin:0"><label>Peso (kg)</label><input class="inp" type="number" id="ob-w" placeholder="75"></div>
<div class="fg" style="margin:0"><label>Altura (cm)</label><input class="inp" type="number" id="ob-h" placeholder="175"></div>
</div>
<div class="fg2">
<div class="fg" style="margin:0"><label>Edad</label><input class="inp" type="number" id="ob-a" placeholder="25"></div>
<div class="fg" style="margin:0"><label>Sexo</label>
<div style="display:flex;gap:5px">
<button id="ob-bm" onclick="obS('male')" class="btn ba" style="flex:1;padding:9px">H</button>
<button id="ob-bf" onclick="obS('female')" class="btn bg" style="flex:1;padding:9px">M</button>
</div>
</div>
</div>
<div class="fg"><label>Objetivo</label>
<div style="display:flex;gap:5px">
<button id="ob-oc" onclick="obM('cut')" class="btn bg" style="flex:1;font-size:11px;padding:9px">Definición</button>
<button id="ob-om" onclick="obM('maintain')" class="btn bg" style="flex:1;font-size:11px;padding:9px">Mant.</button>
<button id="ob-ob" onclick="obM('bulk')" class="btn ba" style="flex:1;font-size:11px;padding:9px">Volumen</button>
</div>
</div>
<button onclick="obDone()" class="btn bp bfw" style="padding:14px;font-size:15px;margin-top:8px">Empezar →</button>
</div>
</div>
<!-- APP -->
<div id="app" style="display:none">
<!-- ══ PAGE: HOY ══ -->
<div id="pg-today" class="pg on">
<div class="hdr">
<div>
<div class="logo"><span style="color:var(--tl)">macro</span>track</div>
<div class="sub" id="hdr-sub">--</div>
</div>
<div style="display:flex;gap:5px;align-items:center">
<button class="btn bg bsm" onclick="chDate(-1)">‹</button>
<span id="dlbl" style="font-size:10px;color:var(--mu);font-family:'JetBrains Mono',monospace;min-width:30px;text-align:center"></span>
<button class="btn bg bsm" id="btn-next" onclick="chDate(1)">›</button>
<button class="btn bg bsm" onclick="copyYest()" title="Copiar ayer">📋</button>
<button class="btn bg bsm" onclick="openM('m-cfg')">⚙️</button>
</div>
</div>
<div style="padding:14px 0 0">
<!-- KCAL HERO -->
<div class="card fu" id="hero-card" style="background:linear-gradient(135deg,rgba(0,229,199,.07),rgba(0,229,199,.02));border-color:rgba(0,229,199,.14)">
<div style="display:flex;justify-content:space-between;align-items:flex-start;margin-bottom:13px">
<div>
<div style="font-size:8px;color:var(--tl);letter-spacing:.18em;font-weight:700;font-family:'JetBrains Mono',monospace;margin-bottom:5px">CALORÍAS DEL DÍA</div>
<div style="display:flex;align-items:baseline;gap:7px">
<span id="k-tot" style="font-size:50px;font-weight:800;color:var(--tl);font-family:'JetBrains Mono',monospace;letter-spacing:-.06em;line-height:1">0</span>
<span id="k-tgt" style="font-size:12px;color:var(--mu)">/2750</span>
</div>
<div id="k-st" style="font-size:11px;margin-top:5px;color:var(--mu)">Empieza a registrar...</div>
<div id="k-tr" style="font-size:9px;color:var(--mu);margin-top:2px;display:none"></div>
</div>
<div style="display:flex;flex-direction:column;align-items:center;gap:7px">
<div style="position:relative;width:68px;height:68px">
<svg width="68" height="68" viewBox="0 0 68 68" style="transform:rotate(-90deg);position:absolute">
<circle cx="34" cy="34" r="28" fill="none" stroke="rgba(128,128,128,.09)" stroke-width="6"/>
<circle id="rk" cx="34" cy="34" r="28" fill="none" stroke="var(--tl)" stroke-width="6" stroke-dasharray="175.9" stroke-dashoffset="175.9" stroke-linecap="round" style="transition:stroke-dashoffset .7s cubic-bezier(.4,2,.6,1)"/>
</svg>
<div style="position:absolute;inset:0;display:flex;align-items:center;justify-content:center">
<span id="rk-p" style="font-size:12px;font-weight:800;color:var(--tl);font-family:'JetBrains Mono',monospace">0%</span>
</div>
</div>
<div id="streak-b" style="display:none" class="tag ta">🔥 <span id="streak-n">0</span>d</div>
</div>
</div>
<div class="pt"><div id="kb" class="pf" style="background:var(--tl);width:0%"></div></div>
<div style="display:grid;grid-template-columns:repeat(3,1fr);gap:5px;margin-top:13px;padding-top:12px;border-top:1px solid var(--b)">
<div id="mrP"></div><div id="mrC"></div><div id="mrG"></div>
</div>
</div>
<!-- REMAINING -->
<div id="rem" class="card" style="display:none">
<div style="display:flex;justify-content:space-between;align-items:center;margin-bottom:9px">
<div class="sl" style="margin:0">QUEDAN PARA EL OBJETIVO</div>
<span id="pr-ratio" class="tag tg">0g/kg</span>
</div>
<div style="display:grid;grid-template-columns:repeat(4,1fr);gap:5px" id="rem-grid"></div>
</div>
<!-- QUICK ROW -->
<div style="display:flex;gap:6px;margin-bottom:9px">
<button id="btn-tr" onclick="togTr()" style="flex:1.3;padding:10px 7px;border-radius:13px;background:var(--faint);border:1px solid var(--b);color:var(--mu);font-size:10px;font-weight:700;transition:all .2s;cursor:pointer">🏋️ Sin entreno</button>
<div style="flex:1;display:flex;align-items:center;gap:6px;background:var(--faint);border:1px solid var(--b);border-radius:13px;padding:0 11px">
<span style="font-size:13px">💧</span>
<input type="number" step=".25" id="w-in" value="0" min="0" oninput="updW()" style="flex:1;background:none;border:none;color:var(--t);font-size:12px;outline:none;width:0">
<span id="w-lb" style="font-size:8px;color:var(--mu);font-family:'JetBrains Mono',monospace">/2.5L</span>
</div>
<div style="flex:1;display:flex;align-items:center;gap:5px;background:var(--faint);border:1px solid var(--b);border-radius:13px;padding:0 11px">
<span style="font-size:12px">⚖️</span>
<input type="number" step=".1" id="bw-in" placeholder="kg" oninput="updBW()" style="flex:1;background:none;border:none;color:var(--t);font-size:12px;outline:none;width:0">
</div>
</div>
<!-- SUPPLEMENTS -->
<div class="card">
<div style="display:flex;justify-content:space-between;align-items:center;margin-bottom:9px">
<div class="sl" style="margin:0">SUPLEMENTOS</div>
<span id="sp-pg" class="tag tg">0/0</span>
</div>
<div id="sp-list"></div>
</div>
<!-- WELLBEING -->
<div class="card">
<div class="sl">BIENESTAR DEL DÍA</div>
<div class="srow"><label>😴 Sueño</label><input type="range" min="1" max="10" value="7" id="sl-sl" oninput="updWB()"><span class="sv" id="sv-sl">7</span></div>
<div class="srow"><label>⚡ Energía</label><input type="range" min="1" max="10" value="7" id="sl-en" oninput="updWB()"><span class="sv" id="sv-en">7</span></div>
<div class="srow" style="margin:0"><label>🔥 Soreness</label><input type="range" min="1" max="10" value="3" id="sl-so" oninput="updWB()"><span class="sv" id="sv-so">3</span></div>
</div>
<!-- MEALS -->
<div class="sl" style="margin-bottom:9px">COMIDAS DEL DÍA</div>
<div id="meal-list"></div>
<!-- NOTE + EXPORT -->
<div style="display:flex;gap:7px;margin-bottom:14px">
<textarea id="d-note" placeholder="Notas del día..." oninput="updNote()" style="flex:1;background:var(--faint);border:1px solid var(--b);border-radius:13px;color:var(--mu);font-size:12px;padding:11px 13px;outline:none;height:64px;resize:none"></textarea>
<button onclick="expDay()" id="exp-btn" style="background:var(--faint);border:1px solid var(--b);border-radius:13px;color:var(--mu);padding:0 12px;display:flex;flex-direction:column;align-items:center;justify-content:center;gap:3px;min-width:50px;cursor:pointer;transition:all .15s">
<span style="font-size:17px">📤</span><span style="font-size:7px;font-weight:700;letter-spacing:.08em">EXPORT</span>
</button>
</div>
</div>
</div>
<!-- ══ PAGE: SEMANA ══ -->
<div id="pg-week" class="pg">
<div class="hdr">
<div><div class="logo"><span style="color:var(--tl)">semana</span></div><div class="sub" id="wk-range">--</div></div>
<div style="display:flex;gap:5px">
<button class="btn bg bsm" onclick="chWk(-1)">‹</button>
<button class="btn bg bsm" onclick="chWk(1)">›</button>
</div>
</div>
<div style="padding:14px 0 0">
<div class="card"><div class="wg" id="wk-grid"></div></div>
<div class="card"><div class="sl">PROMEDIOS SEMANALES</div><div id="wk-avgs"></div></div>
<div class="card"><div class="sl">VS SEMANA ANTERIOR</div><div id="wk-cmp"></div></div>
<div class="card"><div class="sl">KCAL / DÍA</div><div class="bc" id="ch-k"></div></div>
<div class="card"><div class="sl">PROTEÍNA / DÍA</div><div class="bc" id="ch-p"></div></div>
<div class="card">
<div style="display:flex;justify-content:space-between;align-items:center">
<div><div style="font-size:13px;font-weight:700">Modo Refeed</div><div style="font-size:10px;color:var(--mu);margin-top:2px">+300 kcal carbos · 1 día/semana</div></div>
<button class="sw" id="sw-rf" onclick="togSW('rf')" style="background:#2a2a2a"><span class="swk" style="left:2px"></span></button>
</div>
</div>
</div>
</div>
<!-- ══ PAGE: ENTRENO ══ -->
<div id="pg-training" class="pg">
<div class="hdr">
<div><div class="logo"><span style="color:var(--tl)">entreno</span></div><div class="sub">PLAN 5 DÍAS · HIPERTROFIA</div></div>
<button class="btn ba bsm" onclick="openM('m-logtr')">+ Log</button>
</div>
<div style="padding:14px 0 0">
<div class="card"><div class="sl">DÍA DEL SPLIT</div><div class="tabs" id="sp-tabs"></div></div>
<div class="card"><div class="sl">PLAN DE HOY</div><div id="sp-plan"></div></div>
<div class="card">
<div style="display:flex;justify-content:space-between;align-items:center;margin-bottom:11px">
<div class="sl" style="margin:0">RÉCORDS PERSONALES</div><span class="tag tg">PR</span>
</div>
<div id="pr-list"></div>
</div>
<div class="card"><div class="sl">ÚLTIMAS SESIONES</div><div id="sess-list"></div></div>
</div>
</div>
<!-- ══ PAGE: EVOLUCIÓN ══ -->
<div id="pg-stats" class="pg">
<div class="hdr">
<div><div class="logo"><span style="color:var(--tl)">evolución</span></div></div>
<div class="tabs" id="st-tabs">
<button class="tab on" onclick="setPer(7,this)">7d</button>
<button class="tab" onclick="setPer(14,this)">14d</button>
<button class="tab" onclick="setPer(30,this)">30d</button>
</div>
</div>
<div style="padding:14px 0 0">
<div class="card"><div class="sl">PESO CORPORAL (kg)</div><canvas id="c-w" height="88" style="width:100%"></canvas><div id="w-stats" style="display:flex;justify-content:space-between;margin-top:7px;font-size:10px;color:var(--mu)"></div></div>
<div class="card"><div class="sl">KCAL DIARIAS</div><canvas id="c-k" height="70" style="width:100%"></canvas></div>
<div class="card"><div class="sl">PROTEÍNA (g)</div><canvas id="c-p" height="70" style="width:100%"></canvas></div>
<div style="display:grid;grid-template-columns:1fr 1fr;gap:9px;margin-bottom:9px">
<div class="card" style="margin:0"><div style="font-size:28px;margin-bottom:3px" id="st-fire">🔥</div><div style="font-size:26px;font-weight:800;font-family:'JetBrains Mono',monospace;color:var(--am)" id="st-streak">0</div><div style="font-size:9px;color:var(--mu);margin-top:1px">días racha</div></div>
<div class="card" style="margin:0"><div class="sl" style="margin-bottom:5px">REGISTRADOS</div><div style="font-size:26px;font-weight:800;font-family:'JetBrains Mono',monospace;color:var(--tl)" id="st-logged">0</div><div style="font-size:9px;color:var(--mu);margin-top:1px" id="st-comp">0% en objetivo</div></div>
</div>
<div class="card"><div class="sl">BIENESTAR PROMEDIO</div><div style="display:grid;grid-template-columns:repeat(3,1fr);gap:7px" id="wb-avg"></div></div>
<div class="card"><div class="sl">ENTRENOS EN EL PERIODO</div><div id="tr-stats"></div></div>
</div>
</div>
<!-- ══ PAGE: ALIMENTOS ══ -->
<div id="pg-foods" class="pg">
<div class="hdr">
<div><div class="logo"><span style="color:var(--tl)">alimentos</span></div><div class="sub" id="f-cnt">-- en base de datos</div></div>
<button class="btn ba bsm" onclick="newCF()">+ Nuevo</button>
</div>
<div style="padding:14px 0 0">
<input type="text" class="inp" id="f-srch" placeholder="Buscar alimento..." oninput="renderFoods()" style="margin-bottom:10px">
<div class="tabs" style="margin-bottom:10px" id="f-tabs">
<button class="tab on" onclick="setFF('all',this)">Todos</button>
<button class="tab" onclick="setFF('custom',this)">Custom</button>
<button class="tab" onclick="setFF('fav',this)">⭐ Favoritos</button>
</div>
<div id="f-list"></div>
</div>
</div>
</div><!-- /app -->
<!-- NAV -->
<nav id="nav" style="display:flex;display:none">
<button class="ni on" onclick="goPage('today',this)"><span class="ico">🍽️</span>Hoy</button>
<button class="ni" onclick="goPage('week',this)"><span class="ico">📅</span>Semana</button>
<button class="ni" onclick="goPage('training',this)"><span class="ico">🏋️</span>Entreno</button>
<button class="ni" onclick="goPage('stats',this)"><span class="ico">📈</span>Evolución</button>
<button class="ni" onclick="goPage('foods',this)"><span class="ico">🥗</span>Alimentos</button>
</nav>
<div id="toast"></div>
<!-- ══ MODALS ══ -->
<!-- ADD FOOD -->
<div class="ov" id="m-af">
<div class="sh">
<div class="hdl"></div>
<div style="font-size:15px;font-weight:800;margin-bottom:13px">Añadir alimento</div>
<div class="tabs" style="margin-bottom:11px" id="af-tabs">
<button class="tab on" onclick="setAFT('search',this)">🔍 Buscar</button>
<button class="tab" onclick="setAFT('fav',this)">⭐ Favs</button>
<button class="tab" onclick="setAFT('recent',this)">🕐 Recientes</button>
<button class="tab" onclick="setAFT('saved',this)">💾 Guardadas</button>
<button class="tab" onclick="setAFT('manual',this)">✏️ Manual</button>
<button class="tab" onclick="setAFT('barcode',this)">📷 Barcode</button>
</div>
<div id="af-ct"></div>
</div>
</div>
<!-- CUSTOM FOOD -->
<div class="ov" id="m-cf">
<div class="sh">
<div class="hdl"></div>
<div style="font-size:15px;font-weight:800;margin-bottom:15px" id="cf-ttl">Nuevo alimento</div>
<div class="fg"><label>Nombre</label><input class="inp" id="cf-n" placeholder="Nombre del alimento"></div>
<div class="fg2">
<div class="fg" style="margin:0"><label>Unidad</label>
<div style="display:flex;gap:4px" id="cf-us">
<button onclick="setCFU('g',this)" class="btn ba bsm" style="flex:1">g</button>
<button onclick="setCFU('ml',this)" class="btn bg bsm" style="flex:1">ml</button>
<button onclick="setCFU('ud',this)" class="btn bg bsm" style="flex:1">ud</button>
<button onclick="setCFU('reb',this)" class="btn bg bsm" style="flex:1">reb</button>
</div>
</div>
<div class="fg" style="margin:0"><label id="cf-pl">Por 100g</label><div style="font-size:9px;color:var(--mu);margin-top:4px" id="cf-ph">Macros por 100g</div></div>
</div>
<div class="fg2">
<div class="fg" style="margin:0"><label>Kcal</label><input class="inp" type="number" id="cf-k" placeholder="0"></div>
<div class="fg" style="margin:0"><label>Proteína (g)</label><input class="inp" type="number" id="cf-p" placeholder="0"></div>
</div>
<div class="fg2">
<div class="fg" style="margin:0"><label>Carbos (g)</label><input class="inp" type="number" id="cf-c" placeholder="0"></div>
<div class="fg" style="margin:0"><label>Grasas (g)</label><input class="inp" type="number" id="cf-f" placeholder="0"></div>
</div>
<div style="display:flex;gap:7px;margin-top:4px">
<button class="btn bg bfw" onclick="closeM('m-cf')">Cancelar</button>
<button class="btn bp bfw" id="cf-sv" onclick="saveCF()">Crear</button>
</div>
</div>
</div>
<!-- SAVE MEAL -->
<div class="ov" id="m-sm">
<div class="sh">
<div class="hdl"></div>
<div style="font-size:15px;font-weight:800;margin-bottom:14px">Guardar comida</div>
<div class="fg"><label>Nombre</label><input class="inp" id="sm-n" placeholder="Ej: Comida tipo lunes"></div>
<div style="display:flex;gap:7px;margin-top:4px">
<button class="btn bg bfw" onclick="closeM('m-sm')">Cancelar</button>
<button class="btn bp bfw" onclick="confSM()">Guardar</button>
</div>
</div>
</div>
<!-- LOG TRAINING -->
<div class="ov" id="m-logtr">
<div class="sh">
<div class="hdl"></div>
<div style="font-size:15px;font-weight:800;margin-bottom:14px">Log de entreno</div>
<div class="fg2">
<div class="fg" style="margin:0"><label>Día del split</label>
<select class="inp" id="lt-sp" style="-webkit-appearance:none;appearance:none"></select>
</div>
<div class="fg" style="margin:0"><label>Duración (min)</label><input class="inp" type="number" id="lt-dur" value="60"></div>
</div>
<div style="display:flex;justify-content:space-between;align-items:center;margin-bottom:7px">
<div class="sl" style="margin:0">EJERCICIOS</div>
<button class="btn ba bsm" onclick="addExR()">+ Añadir</button>
</div>
<div id="ex-rows"></div>
<div class="fg" style="margin-top:9px"><label>Notas</label>
<textarea class="inp" id="lt-nt" placeholder="Sensaciones, PRs..." style="height:52px;resize:none"></textarea>
</div>
<div style="display:flex;gap:7px;margin-top:4px">
<button class="btn bg bfw" onclick="closeM('m-logtr')">Cancelar</button>
<button class="btn bp bfw" onclick="saveTrLog()">Guardar sesión</button>
</div>
</div>
</div>
<!-- CONFIG / PROFILE -->
<div class="ov" id="m-cfg">
<div class="sh">
<div class="hdl"></div>
<div style="font-size:15px;font-weight:800;margin-bottom:13px">Configuración</div>
<div class="tabs" style="margin-bottom:13px" id="cfg-tabs">
<button class="tab on" onclick="setCT('bio',this)">👤 Perfil</button>
<button class="tab" onclick="setCT('tgt',this)">🎯 Objetivos</button>
<button class="tab" onclick="setCT('spl',this)">🏋️ Split</button>
<button class="tab" onclick="setCT('sup',this)">💊 Suplementos</button>
<button class="tab" onclick="setCT('bak',this)">💾 Backup</button>
<button class="tab" onclick="setCT('dsp',this)">🎨 Display</button>
</div>
<div id="cfg-ct"></div>
<div id="cfg-sv-row" style="display:flex;gap:7px;margin-top:13px">
<button class="btn bg bfw" onclick="closeM('m-cfg')">Cancelar</button>
<button class="btn bp bfw" onclick="saveCfg()">Guardar</button>
</div>
</div>
</div>
<script>
'use strict';
// ════════════════════════════════════════════════════════
// STORAGE
// ════════════════════════════════════════════════════════
const DB={
g(k,d=null){try{const v=localStorage.getItem(k);return v?JSON.parse(v):d;}catch{return d;}},
s(k,v){try{localStorage.setItem(k,JSON.stringify(v));}catch{}}
};
const TK=()=>new Date().toISOString().split('T')[0];
// ════════════════════════════════════════════════════════
// STATE
// ════════════════════════════════════════════════════════
let CD=TK(), WO=0, SP=7, FF='all', AFT='search', CT='bio', AFM=null, CFU='g', CFE=null, SMM=null, CSD='';
// ════════════════════════════════════════════════════════
// DEFAULT PROFILE
// ════════════════════════════════════════════════════════
const DP={
name:'',weight:75,height:175,age:25,sex:'male',
activity:1.55,mode:'bulk',surplus:250,manualTargets:false,
targets:{kcal:2750,protein:210,carbs:330,fat:65},
trBonus:350,
split:[
{id:'lun',label:'Lunes',muscles:'Pectoral + Tríceps',exercises:['Press banca barra plano','Press inclinado mancuernas','Aperturas polea alta','Fondos lastrados','Press francés barra Z','Extensión tríceps polea']},
{id:'mar',label:'Martes',muscles:'Espalda + Bíceps',exercises:['Dominadas con lastre','Remo con barra','Jalón pecho agarre ancho','Remo polea sentado','Curl bíceps barra','Curl martillo mancuernas']},
{id:'mie',label:'Miércoles',muscles:'Pierna',exercises:['Sentadilla barra trasera','Prensa 45°','Extensiones cuádriceps','Curl femoral tumbado','Peso muerto rumano','Elevaciones gemelo']},
{id:'jue',label:'Jueves',muscles:'Hombro + Trapecio',exercises:['Press militar barra','Elevaciones laterales mancuernas','Elevaciones laterales polea','Pájaro mancuernas','Face pull polea','Encogimientos barra']},
{id:'vie',label:'Viernes',muscles:'Pectoral + Pierna 2',exercises:['Press inclinado barra','Aperturas polea baja','Push-up lastrado','Sentadilla búlgara','Peso muerto sumo','Curl femoral sentado']},
],
supps:[
{id:'cr',name:'Creatina Creapure',dose:'5g',icon:'⚗️',timing:'Con desayuno o post-entreno'},
{id:'om',name:'Omega 3',dose:'2-3g EPA+DHA',icon:'🐟',timing:'Con comida principal'},
{id:'vd',name:'Vitamina D3+K2',dose:'2000-4000 UI',icon:'☀️',timing:'Con comida con grasa'},
{id:'as',name:'Ashwagandha',dose:'1 cápsula',icon:'🌿',timing:'Por la noche'},
{id:'pr',name:'Batido proteína',dose:'30g',icon:'🥛',timing:'Post-entreno'},
]
};
// ════════════════════════════════════════════════════════
// FOOD DATABASE (200+ foods)
// ════════════════════════════════════════════════════════
const BF=[
// CEREALES Y HARINAS
{id:1,n:'Avena',u:'g',k:3.89,p:.142,c:.668,f:.07},
{id:2,n:'Arroz cocido',u:'g',k:1.30,p:.027,c:.28,f:.003},
{id:3,n:'Pasta cocida',u:'g',k:1.58,p:.056,c:.31,f:.009},
{id:4,n:'Pan espelta integral',u:'reb',k:80,p:3,c:15,f:1},
{id:5,n:'Pan integral',u:'reb',k:70,p:2.5,c:13,f:.8},
{id:6,n:'Pan blanco',u:'reb',k:75,p:2.3,c:14,f:.5},
{id:7,n:'Tortita de arroz',u:'ud',k:35,p:.7,c:7.5,f:.3},
{id:8,n:'Copos maíz sin azúcar',u:'g',k:3.72,p:.078,c:.84,f:.008},
{id:9,n:'Quinoa cocida',u:'g',k:1.20,p:.044,c:.219,f:.019},
{id:10,n:'Boniato cocido',u:'g',k:.86,p:.016,c:.20,f:.001},
{id:11,n:'Patata cocida',u:'g',k:.87,p:.02,c:.20,f:.001},
// PROTEÍNAS ANIMALES
{id:12,n:'Pechuga de pollo',u:'g',k:1.65,p:.31,c:0,f:.036},
{id:13,n:'Hamburguesa pollo',u:'g',k:1.6,p:.22,c:0,f:.07},
{id:14,n:'Muslo pollo sin piel',u:'g',k:1.79,p:.25,c:0,f:.093},
{id:15,n:'Filete de ternera',u:'g',k:1.98,p:.215,c:0,f:.105},
{id:16,n:'Hamburguesa ternera',u:'g',k:2.1,p:.20,c:0,f:.14},
{id:17,n:'Lomo de cerdo',u:'g',k:1.82,p:.22,c:0,f:.09},
{id:18,n:'Pavo pechuga',u:'g',k:1.57,p:.293,c:0,f:.032},
{id:19,n:'Merluza',u:'g',k:.86,p:.175,c:0,f:.025},
{id:20,n:'Bacalao fresco',u:'g',k:.82,p:.18,c:0,f:.009},
{id:21,n:'Salmón',u:'g',k:2.08,p:.20,c:0,f:.13},
{id:22,n:'Atún al natural',u:'g',k:1.16,p:.26,c:0,f:.01},
{id:23,n:'Atún en aceite escurrido',u:'g',k:1.98,p:.26,c:0,f:.09},
{id:24,n:'Sardinas en aceite',u:'g',k:2.08,p:.21,c:0,f:.14},
{id:25,n:'Gambas cocidas',u:'g',k:.99,p:.209,c:0,f:.017},
{id:26,n:'Sepia',u:'g',k:.92,p:.178,c:.008,f:.016},
{id:27,n:'Huevo entero',u:'ud',k:78,p:6,c:.6,f:5},
{id:28,n:'Clara de huevo',u:'ud',k:17,p:3.6,c:.2,f:.06},
{id:29,n:'Jamón ibérico',u:'g',k:2.5,p:.30,c:0,f:.15},
{id:30,n:'Jamón york',u:'g',k:1.10,p:.189,c:.016,f:.034},
{id:31,n:'Lomo ibérico',u:'g',k:2.0,p:.28,c:0,f:.08},
{id:32,n:'Pechuga de pavo fiambre',u:'g',k:.84,p:.184,c:.012,f:.008},
// LÁCTEOS
{id:33,n:'Yogur griego proteico',u:'ud',k:100,p:13,c:6,f:2.5},
{id:34,n:'Yogur natural',u:'ud',k:59,p:3.5,c:4.7,f:3.3},
{id:35,n:'Queso cottage',u:'g',k:.98,p:.11,c:.032,f:.043},
{id:36,n:'Requesón',u:'g',k:.74,p:.114,c:.04,f:.013},
{id:37,n:'Queso fresco 0%',u:'g',k:.49,p:.081,c:.034,f:.002},
{id:38,n:'Queso mozzarella',u:'g',k:2.54,p:.18,c:.021,f:.17},
{id:39,n:'Queso manchego curado',u:'g',k:3.92,p:.266,c:.005,f:.318},
{id:40,n:'Leche semidesnatada',u:'ml',k:.46,p:.033,c:.048,f:.016},
{id:41,n:'Leche entera',u:'ml',k:.61,p:.032,c:.048,f:.035},
{id:42,n:'Kéfir',u:'ml',k:.61,p:.032,c:.048,f:.033},
{id:43,n:'Bebida de avena',u:'ml',k:.40,p:.013,c:.066,f:.015},
{id:44,n:'Bebida de soja',u:'ml',k:.33,p:.03,c:.025,f:.018},
// PROTEÍNA SUPLEMENTO
{id:45,n:'Batido proteína 30g',u:'ud',k:120,p:24,c:3,f:2},
// LEGUMBRES
{id:46,n:'Lentejas cocidas',u:'g',k:1.16,p:.09,c:.20,f:.004},
{id:47,n:'Garbanzos cocidos',u:'g',k:1.64,p:.089,c:.275,f:.026},
{id:48,n:'Alubias cocidas',u:'g',k:1.27,p:.087,c:.222,f:.005},
{id:49,n:'Edamame',u:'g',k:1.21,p:.118,c:.096,f:.052},
// VERDURAS Y HORTALIZAS
{id:50,n:'Verdura / ensalada',u:'g',k:.25,p:.02,c:.05,f:.003},
{id:51,n:'Espinacas',u:'g',k:.23,p:.029,c:.036,f:.004},
{id:52,n:'Brócoli',u:'g',k:.34,p:.028,c:.066,f:.004},
{id:53,n:'Tomate',u:'g',k:.18,p:.009,c:.039,f:.002},
{id:54,n:'Pepino',u:'g',k:.15,p:.006,c:.036,f:.001},
{id:55,n:'Lechuga',u:'g',k:.15,p:.013,c:.029,f:.002},
{id:56,n:'Zanahoria',u:'g',k:.41,p:.009,c:.096,f:.002},
{id:57,n:'Pimiento rojo',u:'g',k:.31,p:.01,c:.073,f:.003},
{id:58,n:'Champiñones',u:'g',k:.22,p:.031,c:.034,f:.003},
{id:59,n:'Calabacín',u:'g',k:.17,p:.012,c:.034,f:.003},
{id:60,n:'Cebolla',u:'g',k:.40,p:.011,c:.093,f:.001},
{id:61,n:'Ajo',u:'g',k:1.49,p:.063,c:.331,f:.005},
// FRUTAS
{id:62,n:'Plátano',u:'ud',k:89,p:1.1,c:23,f:.3},
{id:63,n:'Manzana',u:'ud',k:72,p:.36,c:19,f:.23},
{id:64,n:'Naranja',u:'ud',k:62,p:1.2,c:15.4,f:.16},
{id:65,n:'Frutos rojos congelados',u:'g',k:.5,p:.007,c:.12,f:.004},
{id:66,n:'Fresas',u:'g',k:.32,p:.007,c:.077,f:.003},
{id:67,n:'Arándanos',u:'g',k:.57,p:.007,c:.145,f:.003},
{id:68,n:'Mango',u:'g',k:.60,p:.008,c:.15,f:.004},
{id:69,n:'Kiwi',u:'ud',k:61,p:1.14,c:14.66,f:.52},
{id:70,n:'Pera',u:'ud',k:57,p:.36,c:15.2,f:.14},
{id:71,n:'Uvas',u:'g',k:.69,p:.007,c:.181,f:.002},
{id:72,n:'Piña natural',u:'g',k:.50,p:.005,c:.131,f:.001},
{id:73,n:'Sandía',u:'g',k:.30,p:.006,c:.076,f:.002},
{id:74,n:'Melón',u:'g',k:.34,p:.008,c:.083,f:.002},
// GRASAS Y FRUTOS SECOS
{id:75,n:'Frutos secos mix',u:'g',k:6.07,p:.18,c:.2,f:.54},
{id:76,n:'Almendras',u:'g',k:5.79,p:.213,c:.217,f:.497},
{id:77,n:'Nueces',u:'g',k:6.54,p:.153,c:.138,f:.654},
{id:78,n:'Anacardos',u:'g',k:5.53,p:.183,c:.305,f:.439},
{id:79,n:'Pistachos',u:'g',k:5.62,p:.202,c:.278,f:.452},
{id:80,n:'Mantequilla cacahuete',u:'g',k:5.88,p:.25,c:.2,f:.5},
{id:81,n:'Aceite de oliva',u:'ml',k:8.84,p:0,c:0,f:1},
{id:82,n:'Aceite de coco',u:'ml',k:8.62,p:0,c:0,f:1},
{id:83,n:'Aguacate',u:'g',k:1.60,p:.02,c:.085,f:.147},
{id:84,n:'Semillas de chía',u:'g',k:4.86,p:.167,c:.421,f:.309},
{id:85,n:'Semillas de lino',u:'g',k:5.34,p:.183,c:.287,f:.421},
// OTROS PROCESADOS COMUNES
{id:86,n:'Chocolate negro 85%',u:'g',k:5.98,p:.115,c:.197,f:.446},
{id:87,n:'Miel',u:'g',k:3.04,p:.003,c:.823,f:0},
{id:88,n:'Mermelada',u:'g',k:2.50,p:.005,c:.65,f:.001},
{id:89,n:'Mayonesa',u:'g',k:7.18,p:.014,c:.006,f:.797},
{id:90,n:'Ketchup',u:'g',k:.97,p:.018,c:.232,f:.012},
// BEBIDAS
{id:91,n:'Leche de coco (lata)',u:'ml',k:2.30,p:.023,c:.056,f:.238},
{id:92,n:'Zumo naranja natural',u:'ml',k:.45,p:.007,c:.105,f:.002},
{id:93,n:'Caldo de pollo',u:'ml',k:.15,p:.014,c:.001,f:.005},
];
const MEALS=[
{id:'breakfast',label:'Desayuno',time:'7:30',icon:'🌅'},
{id:'midmorning',label:'Media Mañana',time:'11:00',icon:'☕'},
{id:'lunch',label:'Comida',time:'14:30',icon:'🍽️'},
{id:'preworkout',label:'Pre-Entreno',time:'17:30',icon:'⚡'},
{id:'postworkout',label:'Post-Entreno',time:'~19:00',icon:'💪'},
{id:'dinner',label:'Cena',time:'21:30',icon:'🌙'},
];
const PRESETS={
breakfast:[{fid:1,a:70},{fid:33,a:2},{fid:62,a:1},{fid:75,a:30}],
midmorning:[{fid:4,a:3},{fid:29,a:100}],
lunch:[{fid:13,a:250},{fid:11,a:280},{fid:50,a:100}],
preworkout:[{fid:62,a:1},{fid:4,a:1},{fid:29,a:50},{fid:75,a:20}],
postworkout:[{fid:45,a:1}],
dinner:[{fid:19,a:225},{fid:2,a:150},{fid:50,a:80}],
};
// ════════════════════════════════════════════════════════
// HELPERS
// ════════════════════════════════════════════════════════
const gP=()=>({...DP,...DB.g('nt_profile',{}),split:(DB.g('nt_profile',{}).split||DP.split),supps:(DB.g('nt_profile',{}).supps||DP.supps)});
const gF=()=>[...BF,...DB.g('nt_cf',[]).map(f=>({...f,custom:true}))];
const gFavs=()=>DB.g('nt_favs',[]);
const gRecent=()=>DB.g('nt_recent',[]);
const gDay=k=>({...eDay(),...(DB.g('nt_d_'+k)||{})});
const gSaved=()=>DB.g('nt_saved',[]);
const eDay=()=>({meals:Object.fromEntries(MEALS.map(m=>[m.id,[]])),water:0,note:'',training:false,bodyWeight:null,supps:{},wb:{sleep:7,energy:7,soreness:3},splitDay:''});
const sDay=(k,d)=>DB.s('nt_d_'+k,d);
function tdee(p){const b=p.sex==='male'?10*p.weight+6.25*p.height-5*p.age+5:10*p.weight+6.25*p.height-5*p.age-161;return Math.round(b*p.activity);}
function calcT(p){
if(p.manualTargets)return{...p.targets};
const t=tdee(p),s=p.mode==='bulk'?p.surplus:p.mode==='cut'?-p.surplus:0,k=t+s;
const pr=Math.round(p.weight*2.1),fa=Math.round(k*.22/9),ca=Math.max(50,Math.round((k-pr*4-fa*9)/4));
return{kcal:k,protein:pr,carbs:ca,fat:fa};
}
function tgtDay(k){const p=gP(),t=calcT(p),d=gDay(k);return(d.training&&p.trBonus)?{...t,kcal:t.kcal+p.trBonus,carbs:t.carbs+Math.round(p.trBonus/4)}:t;}
function sumM(items){
const foods=gF();
return items.reduce((a,i)=>{
const f=foods.find(x=>x.id===i.fid);if(!f)return a;
return{kcal:a.kcal+f.k*i.a,protein:a.protein+f.p*i.a,carbs:a.carbs+f.c*i.a,fat:a.fat+f.f*i.a};
},{kcal:0,protein:0,carbs:0,fat:0});
}
function dayTot(k){return sumM(Object.values(gDay(k).meals).flat());}
function addRecent(id){const r=gRecent().filter(x=>x!==id);r.unshift(id);DB.s('nt_recent',r.slice(0,15));}
function toast(msg){
const t=document.getElementById('toast');
t.textContent=msg;t.classList.add('on');
clearTimeout(t._t);t._t=setTimeout(()=>t.classList.remove('on'),2200);
}
function dlbl(k){
if(k===TK())return'Hoy';
const y=new Date();y.setDate(y.getDate()-1);
if(k===y.toISOString().split('T')[0])return'Ayer';
const d=new Date(k+'T12:00:00');
return d.toLocaleDateString('es-ES',{weekday:'short',day:'numeric',month:'short'});
}
function ring(val,tgt,col,lbl){
const pct=Math.min(val/tgt,1),ov=val>tgt,sz=64,r=26,ci=2*Math.PI*r;
return`<div style="display:flex;flex-direction:column;align-items:center;gap:3px">
<div style="position:relative;width:${sz}px;height:${sz}px">
<svg width="${sz}" height="${sz}" viewBox="0 0 ${sz} ${sz}" style="transform:rotate(-90deg);position:absolute">
<circle cx="${sz/2}" cy="${sz/2}" r="${r}" fill="none" stroke="rgba(128,128,128,.08)" stroke-width="5"/>
<circle cx="${sz/2}" cy="${sz/2}" r="${r}" fill="none" stroke="${ov?'var(--ro)':col}" stroke-width="5"
stroke-dasharray="${ci.toFixed(1)}" stroke-dashoffset="${(ci*(1-pct)).toFixed(1)}"
stroke-linecap="round" style="transition:stroke-dashoffset .7s cubic-bezier(.4,2,.6,1)"/>
</svg>
<div style="position:absolute;inset:0;display:flex;flex-direction:column;align-items:center;justify-content:center">
<span style="font-size:12px;font-weight:800;color:${ov?'var(--ro)':'var(--t)'};font-family:'JetBrains Mono',monospace;line-height:1">${Math.round(val)}</span>
<span style="font-size:7px;color:var(--mu)">/${Math.round(tgt)}</span>
</div>
</div>
<span style="font-size:8px;color:var(--mu);font-weight:700;letter-spacing:.05em;text-transform:uppercase">${lbl}</span>
</div>`;}
// ════════════════════════════════════════════════════════
// THEME
// ════════════════════════════════════════════════════════
function applyTheme(){
const dark=DB.g('nt_dark',true);
document.documentElement.setAttribute('data-theme',dark?'dark':'light');
const tc=document.getElementById('tc');
if(tc)tc.setAttribute('content',dark?'#060606':'#f0f0f0');
}
// ════════════════════════════════════════════════════════
// ONBOARDING
// ════════════════════════════════════════════════════════
let _os='male',_om='bulk';
function obS(v){
_os=v;
document.getElementById('ob-bm').className='btn '+(v==='male'?'ba':'bg')+' bsm';
document.getElementById('ob-bf').className='btn '+(v==='female'?'ba':'bg')+' bsm';
}
function obM(v){
_om=v;
['cut','maintain','bulk'].forEach(m=>{
const b=document.getElementById('ob-o'+m[0]);
if(b)b.className='btn '+(m===v?'ba':'bg')+' bsm';
});
}
function obDone(){
const name=(document.getElementById('ob-n').value||'').trim()||'Usuario';
const weight=parseFloat(document.getElementById('ob-w').value)||75;
const height=parseFloat(document.getElementById('ob-h').value)||175;
const age=parseFloat(document.getElementById('ob-a').value)||25;
const p={...DP,name,weight,height,age,sex:_os,mode:_om};
DB.s('nt_profile',p);DB.s('nt_setup',true);
document.getElementById('ob').style.display='none';
document.getElementById('app').style.display='block';
document.getElementById('nav').style.display='flex';
applyTheme();renderToday();
}
// ════════════════════════════════════════════════════════
// MODAL
// ════════════════════════════════════════════════════════
function openM(id){
const m=document.getElementById(id);m.classList.add('on');
if(id==='m-af'){renderAF(AFT);}
if(id==='m-cfg'){document.getElementById('cfg-sv-row').style.display='flex';renderCT(CT);}
if(id==='m-logtr'){fillLT();document.getElementById('ex-rows').innerHTML='';addExR();}
}
function closeM(id){document.getElementById(id).classList.remove('on');}
document.querySelectorAll('.ov').forEach(m=>m.addEventListener('click',e=>{if(e.target===m)m.classList.remove('on');}));
// ════════════════════════════════════════════════════════
// NAVIGATION
// ════════════════════════════════════════════════════════
function goPage(id,btn){
document.querySelectorAll('.pg').forEach(p=>p.classList.remove('on'));
document.querySelectorAll('.ni').forEach(b=>b.classList.remove('on'));
document.getElementById('pg-'+id).classList.add('on');
btn.classList.add('on');
if(id==='today')renderToday();
else if(id==='week')renderWeek();
else if(id==='training')renderTraining();
else if(id==='stats')renderStats();
else if(id==='foods')renderFoods();
}
// ════════════════════════════════════════════════════════
// DATE NAV
// ════════════════════════════════════════════════════════
function chDate(d){
const dt=new Date(CD);dt.setDate(dt.getDate()+d);
const nk=dt.toISOString().split('T')[0];
if(nk>TK())return;
CD=nk;renderToday();
}
// ════════════════════════════════════════════════════════
// COPY YESTERDAY
// ════════════════════════════════════════════════════════
function copyYest(){
const yd=new Date(CD);yd.setDate(yd.getDate()-1);
const yk=yd.toISOString().split('T')[0];
const prev=gDay(yk);
if(!Object.values(prev.meals).some(a=>a.length>0)){toast('Sin datos ayer');return;}
const today=gDay(CD);
today.meals=JSON.parse(JSON.stringify(prev.meals));
sDay(CD,today);renderToday();toast('Comidas de ayer copiadas ✓');
}
// ════════════════════════════════════════════════════════
// TODAY RENDER
// ════════════════════════════════════════════════════════
function renderToday(){
const p=gP(),t=tgtDay(CD),day=gDay(CD);
const all=Object.values(day.meals).flat(),tot=sumM(all);
// header
document.getElementById('dlbl').textContent=dlbl(CD);
const bn=document.getElementById('btn-next');
bn.style.opacity=CD===TK()?'.2':'1';bn.disabled=CD===TK();
const ml=p.mode==='bulk'?'VOLUMEN':p.mode==='cut'?'DEFINICIÓN':'MANT.';
document.getElementById('hdr-sub').textContent=`${(p.name||'').toUpperCase()} · ${p.weight}KG · ${ml}`;
// kcal
const kp=Math.min(tot.kcal/t.kcal,1.05),ov=tot.kcal>t.kcal*1.12,good=tot.kcal>=t.kcal*.9&&!ov;
const kc=ov?'var(--ro)':good?'var(--tl)':'var(--am)';
const ke=document.getElementById('k-tot');ke.textContent=Math.round(tot.kcal);ke.style.color=kc;
document.getElementById('k-tgt').textContent='/'+t.kcal;
document.getElementById('rk').style.strokeDashoffset=175.9*(1-Math.min(kp,1));
document.getElementById('rk').setAttribute('stroke',kc);
document.getElementById('rk-p').textContent=Math.round(kp*100)+'%';
document.getElementById('rk-p').style.color=kc;
document.getElementById('kb').style.width=(Math.min(kp,1)*100)+'%';
document.getElementById('kb').style.background=kc;
const st=document.getElementById('k-st');
if(good)st.innerHTML='<span style="color:var(--gr)">✓ En objetivo</span>';
else if(ov)st.innerHTML=`<span style="color:var(--ro)">⚠ +${Math.round(tot.kcal-t.kcal)} kcal sobre objetivo</span>`;
else st.innerHTML=`<span style="color:var(--am)">↑ Faltan ${Math.round(t.kcal-tot.kcal)} kcal</span>`;
const trn=document.getElementById('k-tr');
if(day.training&&p.trBonus){trn.style.display='block';trn.textContent=`+${p.trBonus} kcal por entreno`;}
else trn.style.display='none';
// rings
document.getElementById('mrP').innerHTML=ring(tot.protein,t.protein,'var(--tl)','Proteína');
document.getElementById('mrC').innerHTML=ring(tot.carbs,t.carbs,'var(--am)','Carbos');
document.getElementById('mrG').innerHTML=ring(tot.fat,t.fat,'var(--vi)','Grasas');
// streak
const str=calcStreak();
if(str>0){document.getElementById('streak-b').style.display='inline-flex';document.getElementById('streak-n').textContent=str;}
else document.getElementById('streak-b').style.display='none';
// remaining
if(all.length>0){
document.getElementById('rem').style.display='block';
const rem={kcal:t.kcal-tot.kcal,protein:t.protein-tot.protein,carbs:t.carbs-tot.carbs,fat:t.fat-tot.fat};
const ratio=(tot.protein/p.weight).toFixed(2),ok=tot.protein/p.weight>=1.8;
document.getElementById('pr-ratio').textContent=ratio+'g/kg '+(ok?'✓':'⚠');
document.getElementById('pr-ratio').className='tag '+(ok?'tg':'ta');
document.getElementById('rem-grid').innerHTML=[['Kcal',rem.kcal,'var(--am)'],['Proteína',rem.protein,'var(--tl)'],['Carbos',rem.carbs,'var(--am)'],['Grasas',rem.fat,'var(--vi)']].map(([l,v,c])=>`
<div style="background:var(--faint);border-radius:9px;padding:9px 6px;text-align:center;border:1px solid ${v<0?'var(--gr3)':'var(--b)'}">
<div style="font-size:14px;font-weight:800;font-family:'JetBrains Mono',monospace;color:${v<0?'var(--gr)':c};line-height:1">${v<0?'✓':Math.round(v)}</div>
<div style="font-size:7px;color:var(--mu);margin-top:3px;text-transform:uppercase;letter-spacing:.05em">${l}</div>
</div>`).join('');
}else document.getElementById('rem').style.display='none';
// training btn
const tb=document.getElementById('btn-tr');
if(day.training){tb.style.cssText='flex:1.3;padding:10px 7px;border-radius:13px;background:var(--gr2);border:1px solid var(--gr3);color:var(--gr);font-size:10px;font-weight:700;transition:all .2s;cursor:pointer';}
else{tb.style.cssText='flex:1.3;padding:10px 7px;border-radius:13px;background:var(--faint);border:1px solid var(--b);color:var(--mu);font-size:10px;font-weight:700;transition:all .2s;cursor:pointer';}
tb.textContent=day.training?'🏋️ Entreno ✓':'🏋️ Sin entreno';
// water
document.getElementById('w-in').value=day.water||0;
document.getElementById('w-lb').style.color=day.water>=2.5?'var(--tl)':'var(--mu)';
// bodyweight
document.getElementById('bw-in').value=day.bodyWeight||'';
// supps
renderSupps();
// wellbeing
const wb=day.wb||{sleep:7,energy:7,soreness:3};
document.getElementById('sl-sl').value=wb.sleep;document.getElementById('sv-sl').textContent=wb.sleep;
document.getElementById('sl-en').value=wb.energy;document.getElementById('sv-en').textContent=wb.energy;
document.getElementById('sl-so').value=wb.soreness;document.getElementById('sv-so').textContent=wb.soreness;
// note
document.getElementById('d-note').value=day.note||'';
// meals
renderMeals();
}
function renderSupps(){
const p=gP(),day=gDay(CD),supps=p.supps||DP.supps;
const done=supps.filter(s=>day.supps&&day.supps[s.id]).length;
document.getElementById('sp-pg').textContent=done+'/'+supps.length;
document.getElementById('sp-list').innerHTML=supps.map(s=>{
const chk=day.supps&&day.supps[s.id];
return`<div class="sp${chk?' done':''}" onclick="togSupp('${s.id}')">
<div class="spck">${chk?'✓':''}</div>
<div style="flex:1"><div style="font-size:13px;font-weight:600">${s.icon} ${s.name}</div>
<div style="font-size:9px;color:var(--mu)">${s.dose} · ${s.timing}</div></div>
</div>`}).join('');}
function renderMeals(){
const day=gDay(CD),t=tgtDay(CD);
document.getElementById('meal-list').innerHTML=MEALS.map(m=>{
const items=day.meals[m.id]||[],mac=sumM(items),has=items.length>0;
const pp=mac.protein/(t.protein/MEALS.length),sem=pp>=.8?'🟢':pp>=.4?'🟡':'⚪';
return`<div class="card" style="margin-bottom:8px">
<div onclick="togMeal('${m.id}')" style="display:flex;align-items:center;gap:9px;cursor:pointer">
<span style="font-size:17px">${m.icon}</span>
<div style="flex:1;min-width:0">
<div style="display:flex;align-items:center;gap:6px">
<span style="font-size:13px;font-weight:700">${m.label}</span>
<span style="font-size:9px;color:var(--mu)">${m.time}</span>
<span style="font-size:10px">${sem}</span>
</div>
${has?`<div style="font-size:10px;color:var(--mu);margin-top:1px">${Math.round(mac.kcal)} kcal · <span style="color:var(--tl)">${Math.round(mac.protein)}g P</span> · ${Math.round(mac.carbs)}g C · ${Math.round(mac.fat)}g G</div>`:''}
</div>
<div style="display:flex;gap:4px;align-items:center">
${has?`<span class="tag tg" style="font-size:8px">${items.length}</span>`:''}
<span style="color:var(--mu);font-size:11px" id="chv-${m.id}">▾</span>
</div>
</div>
<div id="mb-${m.id}" style="display:none;margin-top:8px">
<div id="mi-${m.id}">${items.map((it,i)=>fRow(m.id,it,i)).join('')}</div>
<div style="display:flex;gap:5px;margin-top:7px;flex-wrap:wrap">
<button class="btn ba bsm" style="flex:1" onclick="openAF('${m.id}')">+ Alimento</button>
${!has&&PRESETS[m.id]?`<button class="btn bg bsm" style="flex:1" onclick="loadPr('${m.id}')">↩ Preset</button>`:''}
${has?`<button class="btn bg bsm" onclick="openSM('${m.id}')">💾</button>`:''}
</div>
</div>
</div>`}).join('');}
function fRow(mid,item,idx){
const foods=gF(),f=foods.find(x=>x.id===item.fid);if(!f)return'';
const m={kcal:f.k*item.a,protein:f.p*item.a,carbs:f.c*item.a,fat:f.f*item.a};
return`<div class="fr">
<div style="flex:1;min-width:0">
<div style="font-size:12px;color:var(--t);font-weight:500;overflow:hidden;text-overflow:ellipsis;white-space:nowrap">${f.n}${f.custom?` <span class="tag ta" style="font-size:7px">custom</span>`:''}</div>
<div style="font-size:9px;color:var(--mu);margin-top:1px">${Math.round(m.kcal)} kcal · <span style="color:var(--tl)">${Math.round(m.protein)}g P</span> · ${Math.round(m.carbs)}g C · ${Math.round(m.fat)}g G</div>
</div>
<input type="number" value="${item.a}" min="0" step="${f.u==='ud'||f.u==='reb'?'1':'10'}"
onchange="updAmt('${mid}',${idx},this.value)"
style="width:50px;background:var(--faint);border:1px solid var(--b);border-radius:7px;color:var(--t);font-size:12px;padding:4px 7px;text-align:center;outline:none">
<span style="font-size:8px;color:var(--mu);min-width:14px">${f.u}</span>
<button onclick="rmFood('${mid}',${idx})"
style="background:none;border:none;color:var(--mu);font-size:17px;line-height:1;padding:0 2px;cursor:pointer;transition:color .1s"
onmouseenter="this.style.color='var(--ro)'" onmouseleave="this.style.color='var(--mu)'">×</button>
</div>`;}
function togMeal(id){
const b=document.getElementById('mb-'+id),c=document.getElementById('chv-'+id);
const o=b.style.display==='none';b.style.display=o?'block':'none';
c.style.transform=o?'rotate(180deg)':'none';}
function togSupp(id){const d=gDay(CD);d.supps=d.supps||{};d.supps[id]=!d.supps[id];sDay(CD,d);renderSupps();}
function togTr(){const d=gDay(CD);d.training=!d.training;sDay(CD,d);renderToday();}
function updW(){const d=gDay(CD);d.water=parseFloat(document.getElementById('w-in').value)||0;sDay(CD,d);document.getElementById('w-lb').style.color=d.water>=2.5?'var(--tl)':'var(--mu)';}
function updBW(){const d=gDay(CD);d.bodyWeight=parseFloat(document.getElementById('bw-in').value)||null;sDay(CD,d);}
function updWB(){