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<!DOCTYPE html>
<html lang="es">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0, viewport-fit=cover">
<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">
<title>MacroTrack</title>
<link rel="preconnect" href="https://fonts.googleapis.com">
<link href="https://fonts.googleapis.com/css2?family=Syne:wght@400;600;700;800&family=JetBrains+Mono:wght@400;500;700&display=swap" rel="stylesheet">
<style>
:root {
--bg: #060606;
--bg2: #0e0e0e;
--bg3: #161616;
--border: rgba(255,255,255,0.07);
--border2: rgba(255,255,255,0.12);
--text: #f0f0f0;
--muted: #505050;
--faint: #1c1c1c;
--teal: #00e5c7;
--teal2: rgba(0,229,199,0.12);
--teal3: rgba(0,229,199,0.25);
--amber: #f5a623;
--amber2: rgba(245,166,35,0.12);
--rose: #ff4d6d;
--rose2: rgba(255,77,109,0.12);
--violet: #b09ef5;
--violet2: rgba(176,158,245,0.12);
--green: #22c55e;
--green2: rgba(34,197,94,0.12);
--blue: #60a5fa;
--safe-top: env(safe-area-inset-top, 0px);
--safe-bot: env(safe-area-inset-bottom, 0px);
}
* { box-sizing: border-box; margin: 0; padding: 0; -webkit-tap-highlight-color: transparent; }
html, body { background: var(--bg); color: var(--text); font-family: 'Syne', sans-serif; min-height: 100vh; overscroll-behavior: none; }
::-webkit-scrollbar { width: 2px; } ::-webkit-scrollbar-thumb { background: var(--border2); border-radius: 99px; }
input, textarea, select { font-family: 'Syne', sans-serif; }
input::placeholder, textarea::placeholder { color: var(--muted); opacity: 0.5; }
input[type=number]::-webkit-inner-spin-button { opacity: 0.3; }
button { font-family: 'Syne', sans-serif; cursor: pointer; border: none; }
a { color: inherit; text-decoration: none; }
/* LAYOUT */
#app { max-width: 480px; margin: 0 auto; padding-bottom: calc(80px + var(--safe-bot)); }
.page { display: none; padding: 0 16px; }
.page.active { display: block; }
/* NAV */
#nav {
position: fixed; bottom: 0; left: 50%; transform: translateX(-50%);
width: 100%; max-width: 480px;
background: rgba(6,6,6,0.95); backdrop-filter: blur(24px);
border-top: 1px solid var(--border);
display: flex; padding: 8px 0; padding-bottom: calc(8px + var(--safe-bot));
z-index: 100;
}
.nav-item { flex: 1; display: flex; flex-direction: column; align-items: center; gap: 3px; padding: 6px 4px; background: none; color: var(--muted); font-size: 9px; font-weight: 700; letter-spacing: 0.08em; text-transform: uppercase; transition: color 0.15s; }
.nav-item .nav-icon { font-size: 20px; line-height: 1; }
.nav-item.active { color: var(--teal); }
/* HEADER */
.hdr {
position: sticky; top: 0; z-index: 50;
background: rgba(6,6,6,0.94); backdrop-filter: blur(24px);
border-bottom: 1px solid var(--border);
padding: calc(12px + var(--safe-top)) 16px 12px;
display: flex; align-items: center; justify-content: space-between;
}
.hdr-logo { font-size: 20px; font-weight: 800; letter-spacing: -0.05em; line-height: 1; }
.hdr-sub { font-size: 9px; color: var(--muted); font-family: 'JetBrains Mono', monospace; letter-spacing: 0.12em; margin-top: 2px; }
/* CARDS */
.card { background: var(--bg2); border: 1px solid var(--border); border-radius: 18px; padding: 16px; margin-bottom: 10px; }
.card-sm { background: var(--faint); border: 1px solid var(--border); border-radius: 14px; padding: 13px 14px; }
.section-label { font-size: 9px; color: var(--muted); letter-spacing: 0.18em; text-transform: uppercase; font-weight: 700; font-family: 'JetBrains Mono', monospace; margin-bottom: 10px; }
/* TAGS */
.tag { display: inline-flex; align-items: center; gap: 3px; font-size: 9px; font-weight: 700; letter-spacing: 0.06em; padding: 3px 8px; border-radius: 99px; }
.tag-teal { background: var(--teal2); color: var(--teal); border: 1px solid var(--teal3); }
.tag-amber { background: var(--amber2); color: var(--amber); border: 1px solid rgba(245,166,35,0.3); }
.tag-rose { background: var(--rose2); color: var(--rose); border: 1px solid rgba(255,77,109,0.3); }
.tag-violet { background: var(--violet2); color: var(--violet); border: 1px solid rgba(176,158,245,0.3); }
.tag-green { background: var(--green2); color: var(--green); border: 1px solid rgba(34,197,94,0.3); }
/* BUTTONS */
.btn { display: inline-flex; align-items: center; justify-content: center; gap: 6px; border-radius: 11px; font-weight: 700; font-size: 13px; padding: 10px 16px; transition: all 0.15s; }
.btn-primary { background: linear-gradient(135deg, var(--teal), #00b8a0); color: #031a17; }
.btn-primary:active { transform: scale(0.97); }
.btn-ghost { background: rgba(255,255,255,0.04); border: 1px solid var(--border); color: var(--muted); }
.btn-ghost:active { background: rgba(255,255,255,0.08); }
.btn-accent { background: var(--teal2); border: 1px solid var(--teal3); color: var(--teal); }
.btn-danger { background: var(--rose2); border: 1px solid rgba(255,77,109,0.3); color: var(--rose); }
.btn-sm { font-size: 11px; padding: 6px 11px; border-radius: 8px; }
.btn-full { width: 100%; }
/* INPUTS */
.inp { background: rgba(255,255,255,0.05); border: 1px solid var(--border); border-radius: 11px; color: var(--text); font-size: 14px; padding: 11px 14px; outline: none; width: 100%; transition: border-color 0.15s; }
.inp:focus { border-color: var(--teal3); }
.inp-sm { font-size: 13px; padding: 8px 12px; border-radius: 9px; }
/* PROGRESS */
.progress-track { height: 5px; background: rgba(255,255,255,0.06); border-radius: 99px; overflow: hidden; }
.progress-fill { height: 100%; border-radius: 99px; transition: width 0.6s cubic-bezier(.4,2,.6,1); }
/* MODAL */
.modal-overlay { position: fixed; inset: 0; background: rgba(0,0,0,0.87); z-index: 200; display: flex; align-items: flex-end; justify-content: center; padding: 0; opacity: 0; pointer-events: none; transition: opacity 0.2s; }
.modal-overlay.open { opacity: 1; pointer-events: all; }
.modal-sheet { background: #0a0a0a; border: 1px solid var(--border); border-radius: 24px 24px 0 0; padding: 22px 20px; padding-bottom: calc(22px + var(--safe-bot)); width: 100%; max-width: 480px; max-height: 92vh; overflow-y: auto; transform: translateY(100%); transition: transform 0.3s cubic-bezier(.4,0,.2,1); }
.modal-overlay.open .modal-sheet { transform: translateY(0); }
.modal-handle { width: 36px; height: 4px; background: var(--border2); border-radius: 99px; margin: 0 auto 20px; }
/* RINGS */
.ring-wrap { position: relative; }
.ring-wrap svg { transform: rotate(-90deg); }
.ring-center { position: absolute; inset: 0; display: flex; flex-direction: column; align-items: center; justify-content: center; }
/* CHART */
.bar-chart { display: flex; align-items: flex-end; gap: 3px; height: 60px; }
.bar-col { flex: 1; display: flex; flex-direction: column; align-items: center; gap: 2px; }
.bar { width: 100%; border-radius: 4px 4px 0 0; min-height: 3px; transition: height 0.4s cubic-bezier(.4,2,.6,1); }
.bar-label { font-size: 7px; color: var(--muted); font-family: 'JetBrains Mono', monospace; }
/* WEEK GRID */
.week-grid { display: grid; grid-template-columns: repeat(7,1fr); gap: 5px; }
.week-day { border-radius: 10px; padding: 8px 4px; text-align: center; border: 1px solid var(--border); }
.week-day.today { border-color: var(--teal3); }
.week-day-name { font-size: 8px; color: var(--muted); font-weight: 700; letter-spacing: 0.06em; }
.week-day-num { font-size: 13px; font-weight: 800; margin: 3px 0; }
.week-day-dot { width: 6px; height: 6px; border-radius: 99px; margin: 0 auto; }
/* TOGGLE */
.toggle-wrap { display: flex; gap: 6px; }
.toggle-btn { flex: 1; padding: 9px 6px; border-radius: 10px; font-size: 11px; font-weight: 700; border: 1px solid var(--border); background: rgba(255,255,255,0.03); color: var(--muted); transition: all 0.15s; }
.toggle-btn.on { background: var(--teal2); border-color: var(--teal3); color: var(--teal); }
/* SUPPLEMENT CHECK */
.supp-item { display: flex; align-items: center; gap: 12px; padding: 11px 14px; background: var(--faint); border: 1px solid var(--border); border-radius: 12px; margin-bottom: 6px; transition: all 0.15s; }
.supp-item.done { background: rgba(0,229,199,0.05); border-color: var(--teal3); }
.supp-check { width: 22px; height: 22px; border-radius: 99px; border: 2px solid var(--border2); background: none; display: flex; align-items: center; justify-content: center; font-size: 11px; transition: all 0.15s; flex-shrink: 0; }
.supp-item.done .supp-check { background: var(--teal); border-color: var(--teal); color: #031a17; }
/* EXERCISE LOG */
.exercise-row { display: flex; gap: 6px; align-items: center; margin-bottom: 6px; }
.exercise-row input { flex: 1; }
/* STREAK */
.streak-fire { font-size: 32px; line-height: 1; }
/* ANIM */
@keyframes fadeUp { from { opacity: 0; transform: translateY(10px); } to { opacity: 1; transform: translateY(0); } }
.fade-up { animation: fadeUp 0.3s ease forwards; }
@keyframes pulse { 0%,100% { opacity: 1; } 50% { opacity: 0.5; } }
.pulse { animation: pulse 2s infinite; }
/* SCROLLABLE TABS */
.tabs { display: flex; gap: 6px; overflow-x: auto; padding-bottom: 2px; scrollbar-width: none; }
.tabs::-webkit-scrollbar { display: none; }
.tab { flex-shrink: 0; padding: 7px 14px; border-radius: 99px; font-size: 11px; font-weight: 700; border: 1px solid var(--border); background: rgba(255,255,255,0.03); color: var(--muted); white-space: nowrap; transition: all 0.15s; }
.tab.on { background: var(--teal2); border-color: var(--teal3); color: var(--teal); }
/* FOOD ROW */
.food-row { display: flex; align-items: center; gap: 8px; padding: 9px 0; border-bottom: 1px solid rgba(255,255,255,0.04); }
.food-row:last-child { border-bottom: none; }
/* SCANNER */
#scanner-wrap { position: relative; width: 100%; aspect-ratio: 1; border-radius: 16px; overflow: hidden; background: #000; }
#scanner-wrap video { width: 100%; height: 100%; object-fit: cover; }
.scan-reticle { position: absolute; inset: 20%; border: 2px solid var(--teal); border-radius: 12px; }
.scan-corner { position: absolute; width: 20px; height: 20px; border-color: var(--teal); border-style: solid; }
.sc-tl { top: -1px; left: -1px; border-width: 3px 0 0 3px; border-radius: 4px 0 0 0; }
.sc-tr { top: -1px; right: -1px; border-width: 3px 3px 0 0; border-radius: 0 4px 0 0; }
.sc-bl { bottom: -1px; left: -1px; border-width: 0 0 3px 3px; border-radius: 0 0 0 4px; }
.sc-br { bottom: -1px; right: -1px; border-width: 0 3px 3px 0; border-radius: 0 0 4px 0; }
@keyframes scanLine { 0%,100%{top:20%}50%{top:78%} }
.scan-line { position: absolute; left: 20%; right: 20%; height: 2px; background: linear-gradient(90deg, transparent, var(--teal), transparent); animation: scanLine 2s ease-in-out infinite; }
/* WELLBEING SLIDERS */
.slider-row { display: flex; align-items: center; gap: 10px; margin-bottom: 10px; }
.slider-row label { font-size: 12px; color: var(--muted); width: 80px; flex-shrink: 0; }
input[type=range] { flex: 1; -webkit-appearance: none; height: 5px; background: rgba(255,255,255,0.08); border-radius: 99px; outline: none; }
input[type=range]::-webkit-slider-thumb { -webkit-appearance: none; width: 18px; height: 18px; border-radius: 99px; background: var(--teal); cursor: pointer; }
.slider-val { font-size: 12px; font-family: 'JetBrains Mono', monospace; color: var(--teal); width: 18px; text-align: right; }
/* PROFILE FORM */
.form-row { display: grid; grid-template-columns: 1fr 1fr; gap: 10px; margin-bottom: 12px; }
.form-group label { display: block; font-size: 9px; color: var(--muted); font-weight: 700; letter-spacing: 0.12em; text-transform: uppercase; margin-bottom: 5px; font-family: 'JetBrains Mono', monospace; }
/* COMPARISON */
.compare-row { display: flex; justify-content: space-between; align-items: center; padding: 9px 0; border-bottom: 1px solid rgba(255,255,255,0.04); font-size: 12px; }
/* NOTIFICATION badge */
.badge { position: absolute; top: -2px; right: -2px; width: 8px; height: 8px; background: var(--rose); border-radius: 99px; border: 2px solid var(--bg); }
</style>
</head>
<body>
<div id="app">
<!-- ═══════════════ PAGE: HOY ═══════════════ -->
<div id="page-today" class="page active">
<div class="hdr">
<div>
<div class="hdr-logo"><span style="color:var(--teal)">macro</span>track</div>
<div class="hdr-sub" id="hdr-sub">MACROTRACK</div>
</div>
<div style="display:flex;gap:6px;align-items:center">
<button class="btn btn-ghost btn-sm" onclick="changeDate(-1)">‹</button>
<span id="date-label" style="font-size:11px;color:var(--muted);font-family:'JetBrains Mono',monospace;min-width:36px;text-align:center"></span>
<button class="btn btn-ghost btn-sm" id="btn-next" onclick="changeDate(1)">›</button>
<button class="btn btn-ghost btn-sm" onclick="openModal('modal-profile')">⚙️</button>
</div>
</div>
<div style="padding:16px 16px 0">
<!-- KCAL HERO -->
<div class="card fade-up" style="background:linear-gradient(135deg,rgba(0,229,199,0.07),rgba(0,229,199,0.02));border-color:rgba(0,229,199,0.15);margin-bottom:12px">
<div style="display:flex;justify-content:space-between;align-items:flex-start;margin-bottom:16px">
<div>
<div style="font-size:9px;color:var(--teal);letter-spacing:0.18em;font-weight:700;font-family:'JetBrains Mono',monospace;margin-bottom:5px">CALORÍAS DEL DÍA</div>
<div style="display:flex;align-items:baseline;gap:8px">
<span id="kcal-total" style="font-size:52px;font-weight:800;color:var(--teal);font-family:'JetBrains Mono',monospace;letter-spacing:-0.06em;line-height:1">0</span>
<span id="kcal-target-label" style="font-size:13px;color:var(--muted)">/2750</span>
</div>
<div id="kcal-status" style="font-size:11px;margin-top:6px;color:var(--muted)">Empieza a registrar...</div>
<div id="training-kcal-note" style="font-size:10px;color:var(--muted);margin-top:3px;display:none"></div>
</div>
<div style="display:flex;flex-direction:column;align-items:center;gap:8px">
<div class="ring-wrap" style="width:72px;height:72px">
<svg width="72" height="72" viewBox="0 0 72 72">
<circle cx="36" cy="36" r="30" fill="none" stroke="rgba(255,255,255,0.06)" stroke-width="6"/>
<circle id="ring-kcal" cx="36" cy="36" r="30" fill="none" stroke="var(--teal)" stroke-width="6" stroke-dasharray="188.5" stroke-dashoffset="188.5" stroke-linecap="round" style="transition:stroke-dashoffset 0.7s cubic-bezier(.4,2,.6,1)"/>
</svg>
<div class="ring-center">
<span id="ring-kcal-pct" style="font-size:13px;font-weight:800;color:var(--teal);font-family:'JetBrains Mono',monospace">0%</span>
</div>
</div>
<div id="streak-badge" style="display:none;background:var(--amber2);border:1px solid rgba(245,166,35,0.3);border-radius:99px;padding:4px 9px;font-size:10px;color:var(--amber);font-weight:700">🔥 <span id="streak-count">0</span>d</div>
</div>
</div>
<div class="progress-track">
<div id="bar-kcal" class="progress-fill" style="background:var(--teal);width:0%"></div>
</div>
<!-- 4 macro rings row -->
<div style="display:grid;grid-template-columns:repeat(4,1fr);gap:6px;margin-top:16px;padding-top:14px;border-top:1px solid rgba(255,255,255,0.05)">
<div id="macro-ring-P" class="macro-ring-item"></div>
<div id="macro-ring-C" class="macro-ring-item"></div>
<div id="macro-ring-G" class="macro-ring-item"></div>
<div id="macro-ring-F" class="macro-ring-item" style="display:none"></div>
</div>
</div>
<!-- REMAINING -->
<div id="remaining-card" class="card" style="display:none;margin-bottom:12px">
<div style="display:flex;justify-content:space-between;align-items:center;margin-bottom:10px">
<div class="section-label" style="margin:0">QUEDAN PARA EL OBJETIVO</div>
<span id="prot-ratio-tag" class="tag tag-teal">0g/kg</span>
</div>
<div style="display:grid;grid-template-columns:repeat(4,1fr);gap:6px" id="remaining-grid"></div>
</div>
<!-- QUICK ACTIONS ROW -->
<div style="display:flex;gap:7px;margin-bottom:12px">
<button id="btn-training" onclick="toggleTraining()" style="flex:1.3;padding:11px 8px;border-radius:13px;background:rgba(255,255,255,0.03);border:1px solid var(--border);color:var(--muted);font-size:11px;font-weight:700;font-family:'Syne',sans-serif;transition:all 0.2s">🏋️ Sin entreno</button>
<div style="flex:1;display:flex;align-items:center;gap:7px;background:rgba(255,255,255,0.03);border:1px solid var(--border);border-radius:13px;padding:0 12px">
<span style="font-size:14px">💧</span>
<input type="number" step="0.25" id="water-input" value="0" min="0" max="10" oninput="updateWater()" style="flex:1;background:none;border:none;color:white;font-size:13px;outline:none;width:0;font-family:'Syne',sans-serif">
<span id="water-label" style="font-size:9px;color:var(--muted);font-family:'JetBrains Mono',monospace;white-space:nowrap">/ 2.5L</span>
</div>
<div style="flex:1;display:flex;align-items:center;gap:6px;background:rgba(255,255,255,0.03);border:1px solid var(--border);border-radius:13px;padding:0 12px">
<span style="font-size:13px">⚖️</span>
<input type="number" step="0.1" id="weight-input" placeholder="kg" oninput="updateBodyWeight()" style="flex:1;background:none;border:none;color:white;font-size:13px;outline:none;width:0;font-family:'Syne',sans-serif">
</div>
</div>
<!-- SUPPLEMENTS -->
<div class="card" style="margin-bottom:12px">
<div style="display:flex;justify-content:space-between;align-items:center;margin-bottom:10px">
<div class="section-label" style="margin:0">SUPLEMENTOS</div>
<span id="supp-progress-tag" class="tag tag-teal">0/5</span>
</div>
<div id="supp-list"></div>
</div>
<!-- WELLBEING -->
<div class="card" style="margin-bottom:12px">
<div class="section-label">BIENESTAR DEL DÍA</div>
<div class="slider-row">
<label>😴 Sueño</label>
<input type="range" min="1" max="10" value="7" id="sl-sleep" oninput="updateWellbeing()">
<span class="slider-val" id="sv-sleep">7</span>
</div>
<div class="slider-row">
<label>💪 Energía</label>
<input type="range" min="1" max="10" value="7" id="sl-energy" oninput="updateWellbeing()">
<span class="slider-val" id="sv-energy">7</span>
</div>
<div class="slider-row">
<label>😣 Soreness</label>
<input type="range" min="1" max="10" value="3" id="sl-soreness" oninput="updateWellbeing()">
<span class="slider-val" id="sv-soreness">3</span>
</div>
</div>
<!-- MEALS -->
<div class="section-label">COMIDAS DEL DÍA</div>
<div id="meal-list"></div>
<!-- NOTE + EXPORT -->
<div style="display:flex;gap:8px;margin-bottom:16px">
<textarea id="day-note" placeholder="Notas del día (fuera de casa, carga, animo...)" oninput="updateNote()" style="flex:1;background:rgba(255,255,255,0.03);border:1px solid var(--border);border-radius:14px;color:var(--muted);font-size:12px;padding:12px 14px;outline:none;height:70px;resize:none"></textarea>
<button onclick="exportDay()" style="background:rgba(255,255,255,0.03);border:1px solid var(--border);border-radius:14px;color:var(--muted);padding:0 14px;display:flex;flex-direction:column;align-items:center;justify-content:center;gap:4px;transition:all 0.15s" id="export-btn">
<span style="font-size:18px">📋</span>
<span style="font-size:8px;font-weight:700;letter-spacing:0.1em">EXPORT</span>
</button>
</div>
</div>
</div>
<!-- ═══════════════ PAGE: SEMANA ═══════════════ -->
<div id="page-week" class="page">
<div class="hdr">
<div>
<div class="hdr-logo"><span style="color:var(--teal)">semana</span></div>
<div class="hdr-sub" id="week-range-label">--</div>
</div>
<div style="display:flex;gap:6px">
<button class="btn btn-ghost btn-sm" onclick="changeWeek(-1)">‹</button>
<button class="btn btn-ghost btn-sm" onclick="changeWeek(1)">›</button>
</div>
</div>
<div style="padding:16px">
<!-- WEEK GRID -->
<div class="card" style="margin-bottom:12px">
<div class="week-grid" id="week-grid"></div>
</div>
<!-- WEEKLY AVERAGES -->
<div class="card" style="margin-bottom:12px">
<div class="section-label">PROMEDIOS SEMANALES</div>
<div id="week-averages"></div>
</div>
<!-- COMPARISON vs LAST WEEK -->
<div class="card" style="margin-bottom:12px">
<div class="section-label">VS SEMANA ANTERIOR</div>
<div id="week-compare"></div>
</div>
<!-- CHARTS -->
<div class="card" style="margin-bottom:12px">
<div class="section-label">KCAL / DÍA</div>
<div class="bar-chart" id="chart-kcal"></div>
</div>
<div class="card" style="margin-bottom:12px">
<div class="section-label">PROTEÍNA / DÍA</div>
<div class="bar-chart" id="chart-prot"></div>
</div>
<!-- REFEED TOGGLE -->
<div class="card" style="margin-bottom:12px">
<div style="display:flex;justify-content:space-between;align-items:center">
<div>
<div style="font-size:13px;font-weight:700;color:var(--text)">Modo Refeed</div>
<div style="font-size:11px;color:var(--muted);margin-top:2px">+300 kcal en carbos — 1 día/semana</div>
</div>
<button id="refeed-toggle" onclick="toggleRefeed()" style="width:44px;height:24px;border-radius:99px;border:none;cursor:pointer;background:#2a2a2a;position:relative;transition:background 0.2s">
<span id="refeed-knob" style="position:absolute;top:2px;left:2px;width:20px;height:20px;background:white;border-radius:99px;transition:left 0.2s"></span>
</button>
</div>
</div>
</div>
</div>
<!-- ═══════════════ PAGE: ENTRENO ═══════════════ -->
<div id="page-training" class="page">
<div class="hdr">
<div>
<div class="hdr-logo"><span style="color:var(--teal)">entreno</span></div>
<div class="hdr-sub" id="training-hdr-sub">PLAN 5 DÍAS · HIPERTROFIA</div>
</div>
<button class="btn btn-accent btn-sm" onclick="openModal('modal-log-training')">+ Log</button>
</div>
<div style="padding:16px">
<!-- SPLIT SELECTOR -->
<div class="card" style="margin-bottom:12px">
<div class="section-label">DÍA DEL SPLIT (HOY)</div>
<div class="tabs" id="split-tabs" style="margin-bottom:0"></div>
</div>
<!-- TODAY'S PLAN -->
<div class="card" id="split-plan-card" style="margin-bottom:12px">
<div class="section-label">PLAN DE HOY</div>
<div id="split-plan-content"></div>
</div>
<!-- LAST WORKOUT LOG -->
<div class="card" style="margin-bottom:12px">
<div style="display:flex;justify-content:space-between;align-items:center;margin-bottom:12px">
<div class="section-label" style="margin:0">HISTÓRICO DE CARGAS</div>
<span class="tag tag-teal">PR tracker</span>
</div>
<div id="pr-list"></div>
</div>
<!-- RECENT SESSIONS -->
<div class="card" style="margin-bottom:12px">
<div class="section-label">ÚLTIMAS SESIONES</div>
<div id="recent-sessions"></div>
</div>
</div>
</div>
<!-- ═══════════════ PAGE: EVOLUCIÓN ═══════════════ -->
<div id="page-stats" class="page">
<div class="hdr">
<div>
<div class="hdr-logo"><span style="color:var(--teal)">evolución</span></div>
<div class="hdr-sub">ÚLTIMOS 30 DÍAS</div>
</div>
<div class="tabs" id="stats-period-tabs">
<button class="tab on" onclick="setStatsPeriod(7,this)">7d</button>
<button class="tab" onclick="setStatsPeriod(14,this)">14d</button>
<button class="tab" onclick="setStatsPeriod(30,this)">30d</button>
</div>
</div>
<div style="padding:16px">
<!-- PESO EVOLUTION -->
<div class="card" style="margin-bottom:12px">
<div class="section-label">PESO CORPORAL (kg)</div>
<canvas id="chart-weight" height="100" style="width:100%"></canvas>
<div style="display:flex;justify-content:space-between;margin-top:8px;font-size:10px;color:var(--muted)" id="weight-stats-row"></div>
</div>
<!-- KCAL TREND -->
<div class="card" style="margin-bottom:12px">
<div class="section-label">KCAL DIARIAS</div>
<canvas id="chart-kcal-trend" height="80" style="width:100%"></canvas>
</div>
<!-- PROTEIN TREND -->
<div class="card" style="margin-bottom:12px">
<div class="section-label">PROTEÍNA DIARIA (g)</div>
<canvas id="chart-prot-trend" height="80" style="width:100%"></canvas>
</div>
<!-- STREAKS + STATS -->
<div style="display:grid;grid-template-columns:1fr 1fr;gap:10px;margin-bottom:12px">
<div class="card">
<div style="font-size:32px;line-height:1;margin-bottom:6px" id="streak-fire-big">🔥</div>
<div style="font-size:28px;font-weight:800;font-family:'JetBrains Mono',monospace;color:var(--amber)" id="streak-num-big">0</div>
<div style="font-size:10px;color:var(--muted);margin-top:2px">días racha objetivo</div>
</div>
<div class="card">
<div style="font-size:10px;color:var(--muted);margin-bottom:8px;font-weight:700;letter-spacing:0.1em">DÍAS REGISTRADOS</div>
<div style="font-size:28px;font-weight:800;font-family:'JetBrains Mono',monospace;color:var(--teal)" id="days-logged">0</div>
<div style="font-size:10px;color:var(--muted);margin-top:2px" id="compliance-pct">0% en objetivo</div>
</div>
</div>
<!-- WELLBEING TREND -->
<div class="card" style="margin-bottom:12px">
<div class="section-label">BIENESTAR PROMEDIO</div>
<div id="wellbeing-avg-grid" style="display:grid;grid-template-columns:repeat(3,1fr);gap:8px"></div>
</div>
<!-- TRAINING STATS -->
<div class="card" style="margin-bottom:12px">
<div class="section-label">ENTRENOS EN EL PERIODO</div>
<div id="training-stats-content"></div>
</div>
</div>
</div>
<!-- ═══════════════ PAGE: ALIMENTOS ═══════════════ -->
<div id="page-foods" class="page">
<div class="hdr">
<div>
<div class="hdr-logo"><span style="color:var(--teal)">alimentos</span></div>
<div class="hdr-sub" id="foods-count-label">-- en base de datos</div>
</div>
<button class="btn btn-accent btn-sm" onclick="openModal('modal-custom-food')">+ Nuevo</button>
</div>
<div style="padding:16px">
<input type="text" class="inp" id="food-search-global" placeholder="Buscar alimento..." oninput="renderFoodsPage()" style="margin-bottom:12px">
<div class="tabs" style="margin-bottom:12px" id="food-filter-tabs">
<button class="tab on" onclick="setFoodFilter('all',this)">Todos</button>
<button class="tab" onclick="setFoodFilter('custom',this)">Custom</button>
<button class="tab" onclick="setFoodFilter('fav',this)">⭐ Favoritos</button>
</div>
<div id="foods-list"></div>
</div>
</div>
</div><!-- end #app -->
<!-- ═══════════════════════════════════════════════
BOTTOM NAV
═══════════════════════════════════════════════ -->
<nav id="nav">
<button class="nav-item active" onclick="setPage('today',this)"><span class="nav-icon">🍽️</span>Hoy</button>
<button class="nav-item" onclick="setPage('week',this)"><span class="nav-icon">📅</span>Semana</button>
<button class="nav-item" onclick="setPage('training',this)"><span class="nav-icon">🏋️</span>Entreno</button>
<button class="nav-item" onclick="setPage('stats',this)"><span class="nav-icon">📈</span>Evolución</button>
<button class="nav-item" onclick="setPage('foods',this)"><span class="nav-icon">🥗</span>Alimentos</button>
</nav>
<!-- ═══════════════════════════════════════════════
MODALS
═══════════════════════════════════════════════ -->
<!-- ADD FOOD MODAL -->
<div class="modal-overlay" id="modal-add-food">
<div class="modal-sheet">
<div class="modal-handle"></div>
<div style="font-size:16px;font-weight:800;margin-bottom:16px;letter-spacing:-0.02em">Añadir alimento</div>
<div class="tabs" style="margin-bottom:12px" id="add-food-tabs">
<button class="tab on" onclick="setAddFoodTab('search',this)">🔍 Buscar</button>
<button class="tab" onclick="setAddFoodTab('favorites',this)">⭐ Favoritos</button>
<button class="tab" onclick="setAddFoodTab('recent',this)">🕐 Recientes</button>
<button class="tab" onclick="setAddFoodTab('manual',this)">✏️ Manual</button>
<button class="tab" onclick="setAddFoodTab('barcode',this)">📷 Escáner</button>
</div>
<div id="add-food-tab-content"></div>
</div>
</div>
<!-- CUSTOM FOOD MODAL -->
<div class="modal-overlay" id="modal-custom-food">
<div class="modal-sheet">
<div class="modal-handle"></div>
<div style="font-size:16px;font-weight:800;margin-bottom:18px;letter-spacing:-0.02em" id="custom-food-title">Nuevo alimento</div>
<div class="form-row">
<div class="form-group" style="grid-column:1/-1"><label>Nombre</label><input class="inp" id="cf-name" placeholder="Ej: Tortitas de avena caseras"></div>
</div>
<div class="form-row">
<div class="form-group"><label>Unidad</label>
<div style="display:flex;gap:5px;flex-wrap:wrap" id="cf-unit-btns">
<button class="toggle-btn on" onclick="setCFUnit('g',this)" style="flex:0;padding:6px 10px;font-size:11px">g</button>
<button class="toggle-btn" onclick="setCFUnit('ml',this)" style="flex:0;padding:6px 10px;font-size:11px">ml</button>
<button class="toggle-btn" onclick="setCFUnit('ud',this)" style="flex:0;padding:6px 10px;font-size:11px">ud</button>
<button class="toggle-btn" onclick="setCFUnit('reb',this)" style="flex:0;padding:6px 10px;font-size:11px">reb</button>
</div>
</div>
<div class="form-group"><label id="cf-per-label">Por 100g</label><div style="font-size:10px;color:var(--muted);margin-top:2px" id="cf-per-hint">Introduce macros por 100g</div></div>
</div>
<div class="form-row">
<div class="form-group"><label>Kcal</label><input class="inp" type="number" id="cf-kcal" placeholder="0"></div>
<div class="form-group"><label>Proteína (g)</label><input class="inp" type="number" id="cf-protein" placeholder="0"></div>
</div>
<div class="form-row">
<div class="form-group"><label>Carbos (g)</label><input class="inp" type="number" id="cf-carbs" placeholder="0"></div>
<div class="form-group"><label>Grasas (g)</label><input class="inp" type="number" id="cf-fat" placeholder="0"></div>
</div>
<div style="display:flex;gap:8px;margin-top:6px">
<button class="btn btn-ghost btn-full" onclick="closeModal('modal-custom-food')">Cancelar</button>
<button class="btn btn-primary btn-full" onclick="saveCustomFood()" id="cf-save-btn">Crear alimento</button>
</div>
</div>
</div>
<!-- LOG TRAINING MODAL -->
<div class="modal-overlay" id="modal-log-training">
<div class="modal-sheet">
<div class="modal-handle"></div>
<div style="font-size:16px;font-weight:800;margin-bottom:16px">Log de entreno</div>
<div class="form-group" style="margin-bottom:12px">
<label>Día del split</label>
<select class="inp" id="lt-split-day" style="appearance:none">
<option value="">-- Selecciona --</option>
</select>
</div>
<div class="form-group" style="margin-bottom:12px">
<label>Duración (min)</label>
<input class="inp" type="number" id="lt-duration" placeholder="60" value="60">
</div>
<div id="lt-exercises">
<div style="display:flex;justify-content:space-between;align-items:center;margin-bottom:8px">
<label style="font-size:9px;color:var(--muted);font-weight:700;letter-spacing:0.12em;text-transform:uppercase;font-family:'JetBrains Mono',monospace">EJERCICIOS</label>
<button class="btn btn-accent btn-sm" onclick="addExerciseRow()">+ Añadir</button>
</div>
<div id="exercise-rows"></div>
</div>
<div class="form-group" style="margin:12px 0">
<label>Notas</label>
<textarea class="inp" id="lt-notes" placeholder="Cómo fue el entreno, PRs, sensaciones..." style="height:60px;resize:none"></textarea>
</div>
<div style="display:flex;gap:8px">
<button class="btn btn-ghost btn-full" onclick="closeModal('modal-log-training')">Cancelar</button>
<button class="btn btn-primary btn-full" onclick="saveTrainingLog()">Guardar sesión</button>
</div>
</div>
</div>
<!-- PROFILE MODAL -->
<div class="modal-overlay" id="modal-profile">
<div class="modal-sheet">
<div class="modal-handle"></div>
<div style="font-size:16px;font-weight:800;margin-bottom:16px">Perfil & Objetivos</div>
<div class="tabs" style="margin-bottom:16px" id="profile-tabs">
<button class="tab on" onclick="setProfileTab('bio',this)">👤 Datos</button>
<button class="tab" onclick="setProfileTab('targets',this)">🎯 Objetivos</button>
<button class="tab" onclick="setProfileTab('split',this)">🏋️ Split</button>
<button class="tab" onclick="setProfileTab('supps',this)">💊 Suplementos</button>
</div>
<div id="profile-tab-content"></div>
<div style="display:flex;gap:8px;margin-top:16px">
<button class="btn btn-ghost btn-full" onclick="closeModal('modal-profile')">Cancelar</button>
<button class="btn btn-primary btn-full" onclick="saveProfile()">Guardar</button>
</div>
</div>
</div>
<!-- SCANNER MODAL -->
<div class="modal-overlay" id="modal-scanner">
<div class="modal-sheet">
<div class="modal-handle"></div>
<div style="font-size:15px;font-weight:800;margin-bottom:14px">Escáner de código de barras</div>
<div id="scanner-wrap">
<video id="scanner-video" autoplay playsinline muted></video>
<div class="scan-reticle">
<div class="scan-corner sc-tl"></div><div class="scan-corner sc-tr"></div>
<div class="scan-corner sc-bl"></div><div class="scan-corner sc-br"></div>
</div>
<div class="scan-line"></div>
</div>
<div id="scanner-result" style="margin-top:14px;display:none"></div>
<div style="display:flex;gap:8px;margin-top:14px">
<button class="btn btn-ghost btn-full" onclick="stopScanner()">Cancelar</button>
</div>
</div>
</div>
<script>
// ═══════════════════════════════════════════
// DATA STORE
// ═══════════════════════════════════════════
const S = {
get:(k,d=null)=>{try{const v=localStorage.getItem(k);return v?JSON.parse(v):d}catch{return d}},
set:(k,v)=>{try{localStorage.setItem(k,JSON.stringify(v))}catch{}}
};
const todayKey=()=>new Date().toISOString().split('T')[0];
let currentDateKey=todayKey();
let currentWeekOffset=0;
let statsPeriod=7;
let foodFilterMode='all';
let addFoodTab='search';
let profileTab='bio';
let addFoodMealTarget=null;
let cfUnit='g';
let cfEditingId=null;
let scannerStream=null;
let scannerInterval=null;
let refeedActive=false;
let currentSplitDay='';
// ═══════════════════════════════════════════
// DEFAULT DATA
// ═══════════════════════════════════════════
const DEFAULT_PROFILE={
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},
trainingKcalBonus: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']},
],
supplements:[
{id:'creatine',name:'Creatina Creapure',dose:'5g',icon:'⚗️',timing:'Con desayuno o post-entreno'},
{id:'omega3',name:'Omega 3',dose:'2-3g EPA+DHA',icon:'🐟',timing:'Con comida principal'},
{id:'vitd',name:'Vitamina D3+K2',dose:'2000-4000 UI',icon:'☀️',timing:'Con comida con grasa'},
{id:'ashwa',name:'Ashwagandha',dose:'1 cápsula',icon:'🌿',timing:'Por la noche'},
{id:'protein',name:'Batido proteína',dose:'30g',icon:'🥛',timing:'Post-entreno inmediato'},
]
};
const BASE_FOODS=[
{id:1,name:'Avena',unit:'g',kcal:3.89,protein:0.142,carbs:0.668,fat:0.07,custom:false},
{id:2,name:'Yogur griego proteico Hacendado',unit:'ud',kcal:100,protein:13,carbs:6,fat:2.5,custom:false},
{id:3,name:'Plátano',unit:'ud',kcal:89,protein:1.1,carbs:23,fat:0.3,custom:false},
{id:4,name:'Frutos rojos congelados',unit:'g',kcal:0.5,protein:0.007,carbs:0.12,fat:0.004,custom:false},
{id:5,name:'Frutos secos mix',unit:'g',kcal:6.07,protein:0.18,carbs:0.2,fat:0.54,custom:false},
{id:6,name:'Pan espelta integral',unit:'reb',kcal:80,protein:3,carbs:15,fat:1,custom:false},
{id:7,name:'Jamón ibérico',unit:'g',kcal:2.5,protein:0.30,carbs:0,fat:0.15,custom:false},
{id:8,name:'Lomo ibérico',unit:'g',kcal:2.0,protein:0.28,carbs:0,fat:0.08,custom:false},
{id:9,name:'Hamburguesa pollo',unit:'g',kcal:1.6,protein:0.22,carbs:0,fat:0.07,custom:false},
{id:10,name:'Hamburguesa ternera',unit:'g',kcal:2.1,protein:0.20,carbs:0,fat:0.14,custom:false},
{id:11,name:'Patata cocida',unit:'g',kcal:0.87,protein:0.02,carbs:0.20,fat:0.001,custom:false},
{id:12,name:'Boniato cocido',unit:'g',kcal:0.86,protein:0.016,carbs:0.20,fat:0.001,custom:false},
{id:13,name:'Arroz cocido',unit:'g',kcal:1.30,protein:0.027,carbs:0.28,fat:0.003,custom:false},
{id:14,name:'Merluza',unit:'g',kcal:0.86,protein:0.175,carbs:0,fat:0.025,custom:false},
{id:15,name:'Bacalao fresco',unit:'g',kcal:0.82,protein:0.18,carbs:0,fat:0.009,custom:false},
{id:16,name:'Batido proteína 30g',unit:'ud',kcal:120,protein:24,carbs:3,fat:2,custom:false},
{id:17,name:'Verdura / ensalada',unit:'g',kcal:0.25,protein:0.02,carbs:0.05,fat:0.003,custom:false},
{id:18,name:'Huevo entero',unit:'ud',kcal:78,protein:6,carbs:0.6,fat:5,custom:false},
{id:19,name:'Pechuga de pollo',unit:'g',kcal:1.65,protein:0.31,carbs:0,fat:0.036,custom:false},
{id:20,name:'Atún al natural',unit:'g',kcal:1.16,protein:0.26,carbs:0,fat:0.01,custom:false},
{id:21,name:'Queso cottage',unit:'g',kcal:0.98,protein:0.11,carbs:0.032,fat:0.043,custom:false},
{id:22,name:'Leche semidesnatada',unit:'ml',kcal:0.46,protein:0.033,carbs:0.048,fat:0.016,custom:false},
{id:23,name:'Aceite de oliva',unit:'ml',kcal:8.84,protein:0,carbs:0,fat:1,custom:false},
{id:24,name:'Pasta cocida',unit:'g',kcal:1.58,protein:0.056,carbs:0.31,fat:0.009,custom:false},
{id:25,name:'Pan integral',unit:'reb',kcal:70,protein:2.5,carbs:13,fat:0.8,custom:false},
{id:26,name:'Salmón',unit:'g',kcal:2.08,protein:0.20,carbs:0,fat:0.13,custom:false},
{id:27,name:'Requesón',unit:'g',kcal:0.74,protein:0.114,carbs:0.04,fat:0.013,custom:false},
{id:28,name:'Tortita de arroz',unit:'ud',kcal:35,protein:0.7,carbs:7.5,fat:0.3,custom:false},
{id:29,name:'Mantequilla cacahuete',unit:'g',kcal:5.88,protein:0.25,carbs:0.2,fat:0.5,custom:false},
{id:30,name:'Claras de huevo',unit:'ud',kcal:17,protein:3.6,carbs:0.2,fat:0.06,custom:false},
{id:31,name:'Filete de ternera',unit:'g',kcal:1.98,protein:0.215,carbs:0,fat:0.105,custom:false},
{id:32,name:'Kéfir',unit:'ml',kcal:0.61,protein:0.032,carbs:0.048,fat:0.033,custom:false},
{id:33,name:'Copos de maíz sin azúcar',unit:'g',kcal:3.72,protein:0.078,carbs:0.84,fat:0.008,custom:false},
{id:34,name:'Lentejas cocidas',unit:'g',kcal:1.16,protein:0.09,carbs:0.20,fat:0.004,custom:false},
{id:35,name:'Garbanzos cocidos',unit:'g',kcal:1.64,protein:0.089,carbs:0.275,fat:0.026,custom:false},
];
const MEALS_DEF=[
{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:[{foodId:1,amount:70},{foodId:2,amount:2},{foodId:3,amount:1},{foodId:5,amount:30}],
midmorning:[{foodId:6,amount:3},{foodId:7,amount:100}],
lunch:[{foodId:9,amount:250},{foodId:11,amount:280},{foodId:17,amount:100}],
preworkout:[{foodId:3,amount:1},{foodId:6,amount:1},{foodId:7,amount:50},{foodId:5,amount:20}],
postworkout:[{foodId:16,amount:1}],
dinner:[{foodId:14,amount:225},{foodId:13,amount:150},{foodId:17,amount:80}],
};
// ═══════════════════════════════════════════
// GETTERS
// ═══════════════════════════════════════════
function getProfile(){return S.get('nt_profile',DEFAULT_PROFILE);}
function getFoods(){const custom=S.get('nt_custom_foods',[]);return[...BASE_FOODS,...custom];}
function getFavs(){return S.get('nt_favs',[]);}
function getRecent(){return S.get('nt_recent',[]);}
function getDay(key){return S.get('nt_day_'+key,emptyDay());}
function emptyDay(){return{meals:Object.fromEntries(MEALS_DEF.map(m=>[m.id,[]])),water:0,note:'',training:false,bodyWeight:null,supplements:{},wellbeing:{sleep:7,energy:7,soreness:3},splitDay:''}}
function calcTDEE(p){
const bmr=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(bmr*p.activity);
}
function calcTargets(p){
if(p.manualTargets)return p.targets;
const tdee=calcTDEE(p);
const surplus=p.mode==='bulk'?p.surplus:p.mode==='cut'?-p.surplus:0;
const kcal=tdee+surplus;
const protein=Math.round(p.weight*2.1);
const fat=Math.round(kcal*0.22/9);
const carbs=Math.max(50,Math.round((kcal-protein*4-fat*9)/4));
return{kcal,protein,carbs,fat};
}
function sumMacros(items){
const foods=getFoods();
return items.reduce((a,item)=>{
const f=foods.find(x=>x.id===item.foodId);
if(!f)return a;
return{kcal:a.kcal+f.kcal*item.amount,protein:a.protein+f.protein*item.amount,carbs:a.carbs+f.carbs*item.amount,fat:a.fat+f.fat*item.amount};
},{kcal:0,protein:0,carbs:0,fat:0});
}
function getDayTotals(key){const d=getDay(key);const all=Object.values(d.meals).flat();return sumMacros(all);}
function getTargetsForDay(key){
const p=getProfile();
const t=calcTargets(p);
const d=getDay(key);
if(d.training&&p.trainingKcalBonus){
return{...t,kcal:t.kcal+p.trainingKcalBonus,carbs:t.carbs+Math.round(p.trainingKcalBonus/4)};
}
return t;
}
// ═══════════════════════════════════════════
// NAVIGATION
// ═══════════════════════════════════════════
function setPage(id,btn){
document.querySelectorAll('.page').forEach(p=>p.classList.remove('active'));
document.getElementById('page-'+id).classList.add('active');
document.querySelectorAll('.nav-item').forEach(b=>b.classList.remove('active'));
btn.classList.add('active');
if(id==='today')renderToday();
if(id==='week')renderWeek();
if(id==='training')renderTraining();
if(id==='stats')renderStats();
if(id==='foods')renderFoodsPage();
}
// ═══════════════════════════════════════════
// MODAL
// ═══════════════════════════════════════════
function openModal(id){
const m=document.getElementById(id);m.classList.add('open');
if(id==='modal-add-food')renderAddFoodTab(addFoodTab);
if(id==='modal-profile')renderProfileTab(profileTab);
}
function closeModal(id){document.getElementById(id).classList.remove('open');}
document.querySelectorAll('.modal-overlay').forEach(m=>{
m.addEventListener('click',e=>{if(e.target===m)m.classList.remove('open');});
});
// ═══════════════════════════════════════════
// DATE NAV
// ═══════════════════════════════════════════
function changeDate(d){
const dt=new Date(currentDateKey);dt.setDate(dt.getDate()+d);
const nk=dt.toISOString().split('T')[0];
if(nk>todayKey())return;
currentDateKey=nk;
renderToday();
}
function dateLabel(k){
if(k===todayKey())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'});
}
// ═══════════════════════════════════════════
// TODAY PAGE
// ═══════════════════════════════════════════
function renderToday(){
const p=getProfile();
const t=getTargetsForDay(currentDateKey);
const day=getDay(currentDateKey);
const allItems=Object.values(day.meals).flat();
const totals=sumMacros(allItems);
// Header
document.getElementById('date-label').textContent=dateLabel(currentDateKey);
document.getElementById('btn-next').disabled=currentDateKey===todayKey();
document.getElementById('btn-next').style.opacity=currentDateKey===todayKey()?'0.2':'1';
const modeLabel=p.mode==='bulk'?'VOLUMEN':p.mode==='cut'?'DEFINICIÓN':'MANTENIMIENTO';
document.getElementById('hdr-sub').textContent=`${p.name.toUpperCase()} · ${p.weight}KG · ${modeLabel}`;
// Kcal
const kcalPct=Math.min(totals.kcal/t.kcal,1);
const over=totals.kcal>t.kcal*1.12;
const good=totals.kcal>=t.kcal*0.9&&!over;
const kcalColor=over?'var(--rose)':good?'var(--teal)':'var(--amber)';
const kcalEl=document.getElementById('kcal-total');
kcalEl.textContent=Math.round(totals.kcal);
kcalEl.style.color=kcalColor;
document.getElementById('kcal-target-label').textContent=`/${t.kcal}`;
document.getElementById('ring-kcal').setAttribute('stroke',kcalColor);
document.getElementById('ring-kcal').style.strokeDashoffset=188.5*(1-kcalPct);
document.getElementById('ring-kcal-pct').textContent=Math.round(kcalPct*100)+'%';
document.getElementById('ring-kcal-pct').style.color=kcalColor;
document.getElementById('bar-kcal').style.width=(kcalPct*100)+'%';
document.getElementById('bar-kcal').style.background=kcalColor;
const statusEl=document.getElementById('kcal-status');
if(good)statusEl.innerHTML=`<span style="color:var(--green)">✓ En objetivo</span>`;
else if(over)statusEl.innerHTML=`<span style="color:var(--rose)">⚠ +${Math.round(totals.kcal-t.kcal)} kcal sobre objetivo</span>`;
else statusEl.innerHTML=`<span style="color:var(--amber)">↑ Faltan ${Math.round(t.kcal-totals.kcal)} kcal</span>`;
const trainingNote=document.getElementById('training-kcal-note');
if(day.training&&p.trainingKcalBonus){
trainingNote.style.display='block';
trainingNote.textContent=`+${p.trainingKcalBonus} kcal añadidas por entreno`;
}else{trainingNote.style.display='none';}
// Macro rings
['P','C','G'].forEach((m,i)=>{
const vals=[{v:totals.protein,t:t.protein,c:'var(--teal)',l:'Proteína'},{v:totals.carbs,t:t.carbs,c:'var(--amber)',l:'Carbos'},{v:totals.fat,t:t.fat,c:'var(--violet)',l:'Grasas'}];
const {v,t:tgt,c,l}=vals[i];
const pct=Math.min(v/tgt,1);const ov=v>tgt;const sz=62;const r=26;const circ=2*Math.PI*r;
document.getElementById('macro-ring-'+m).innerHTML=`
<div style="display:flex;flex-direction:column;align-items:center;gap:4px">
<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(255,255,255,0.06)" stroke-width="5"/>
<circle cx="${sz/2}" cy="${sz/2}" r="${r}" fill="none" stroke="${ov?'var(--rose)':c}" stroke-width="5" stroke-dasharray="${circ}" stroke-dashoffset="${circ*(1-pct)}" stroke-linecap="round" style="transition:stroke-dashoffset 0.7s 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:${ov?'var(--rose)':'white'};font-family:'JetBrains Mono',monospace;line-height:1">${Math.round(v)}</span>
<span style="font-size:7px;color:var(--muted)">/${Math.round(tgt)}</span>
</div>
</div>
<span style="font-size:8px;color:var(--muted);font-weight:700;letter-spacing:0.06em;text-transform:uppercase">${l}</span>
</div>`;
});
// Streak badge
const streak=calcStreak();
if(streak>0){
document.getElementById('streak-badge').style.display='inline-flex';
document.getElementById('streak-count').textContent=streak;
}else document.getElementById('streak-badge').style.display='none';
// Remaining card
if(allItems.length>0){
document.getElementById('remaining-card').style.display='block';
const rem={kcal:t.kcal-totals.kcal,protein:t.protein-totals.protein,carbs:t.carbs-totals.carbs,fat:t.fat-totals.fat};
const ratio=(totals.protein/p.weight).toFixed(2);
const ratioOk=totals.protein/p.weight>=1.8;
document.getElementById('prot-ratio-tag').textContent=`${ratio}g/kg ${ratioOk?'✓':'⚠'}`;
document.getElementById('prot-ratio-tag').className=`tag ${ratioOk?'tag-teal':'tag-amber'}`;
document.getElementById('remaining-grid').innerHTML=[
['Kcal',rem.kcal,'var(--amber)'],['Proteína',rem.protein,'var(--teal)'],
['Carbos',rem.carbs,'var(--amber)'],['Grasas',rem.fat,'var(--violet)']
].map(([l,v,c])=>`
<div style="background:rgba(255,255,255,0.02);border-radius:10px;padding:10px 6px;text-align:center;border:1px solid ${v<0?'rgba(34,197,94,0.15)':'var(--border)'}">
<div style="font-size:14px;font-weight:800;font-family:'JetBrains Mono',monospace;color:${v<0?'var(--green)':c};line-height:1">${v<0?'✓':Math.round(v)}</div>
<div style="font-size:8px;color:var(--muted);margin-top:3px;text-transform:uppercase;letter-spacing:0.06em">${l}</div>
</div>`).join('');
}else document.getElementById('remaining-card').style.display='none';
// Training btn
const tb=document.getElementById('btn-training');
if(day.training){tb.style.background='rgba(34,197,94,0.1)';tb.style.borderColor='rgba(34,197,94,0.3)';tb.style.color='var(--green)';tb.textContent='🏋️ Entreno ✓';}
else{tb.style.background='rgba(255,255,255,0.03)';tb.style.borderColor='var(--border)';tb.style.color='var(--muted)';tb.textContent='🏋️ Sin entreno';}
// Water
document.getElementById('water-input').value=day.water||0;
const wl=document.getElementById('water-label');
wl.textContent='/2.5L';wl.style.color=day.water>=2.5?'var(--teal)':'var(--muted)';
// Weight
document.getElementById('weight-input').value=day.bodyWeight||'';
// Supplements
renderSupplements();
// Wellbeing
['sleep','energy','soreness'].forEach(k=>{
const v=day.wellbeing?day.wellbeing[k]||7:7;
document.getElementById('sl-'+k).value=v;
document.getElementById('sv-'+k).textContent=v;
});
// Note
document.getElementById('day-note').value=day.note||'';
// Meals
renderMeals();
}
function renderSupplements(){
const p=getProfile();const day=getDay(currentDateKey);
const supps=p.supplements||DEFAULT_PROFILE.supplements;
const done=supps.filter(s=>day.supplements&&day.supplements[s.id]).length;
document.getElementById('supp-progress-tag').textContent=`${done}/${supps.length}`;
document.getElementById('supp-list').innerHTML=supps.map(s=>{
const checked=day.supplements&&day.supplements[s.id];
return`<div class="supp-item${checked?' done':''}" onclick="toggleSupp('${s.id}')">
<div class="supp-check">${checked?'✓':''}</div>
<div style="flex:1">
<div style="font-size:13px;font-weight:600">${s.icon} ${s.name}</div>
<div style="font-size:10px;color:var(--muted)">${s.dose} · ${s.timing}</div>
</div>
</div>`;
}).join('');
}
function renderMeals(){
const day=getDay(currentDateKey);
const t=getTargetsForDay(currentDateKey);
document.getElementById('meal-list').innerHTML=MEALS_DEF.map(m=>{
const items=day.meals[m.id]||[];
const mac=sumMacros(items);
const hasItems=items.length>0;
const protPct=mac.protein/(t.protein/MEALS_DEF.length);
const semaforo=protPct>=0.8?'🟢':protPct>=0.4?'🟡':'⚪';
return`<div class="card" style="margin-bottom:8px" id="meal-card-${m.id}">
<div onclick="toggleMeal('${m.id}')" style="display:flex;align-items:center;gap:10px;cursor:pointer">
<span style="font-size:18px">${m.icon}</span>
<div style="flex:1;min-width:0">
<div style="display:flex;align-items:center;gap:7px">
<span style="font-size:13px;font-weight:700">${m.label}</span>
<span style="font-size:10px;color:var(--muted)">${m.time}</span>
<span style="font-size:11px">${semaforo}</span>
</div>
${hasItems?`<div style="font-size:11px;color:var(--muted);margin-top:2px">${Math.round(mac.kcal)} kcal · <span style="color:var(--teal)">${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:5px;align-items:center">
${hasItems?`<span class="tag tag-teal" style="font-size:9px">${items.length}</span>`:''}
<span style="color:var(--muted);font-size:13px" id="meal-chevron-${m.id}">▾</span>
</div>
</div>
<div id="meal-body-${m.id}" style="display:none;margin-top:10px">
<div id="meal-items-${m.id}">