# MyGymGate

> MyGymGate is gym management software for small and mid-size gyms in India. It helps gym owners keep the members they already have: QR and optional face check-in at the front desk, an attendance calendar, automatic renewal and "we miss you" reminders by WhatsApp and email, points and streaks for members, and a live leaderboard on the gym's TV. One plan: ₹399 per month, everything included, unlimited members.

Website: https://www.mygymgate.com · Contact: hello@mygymgate.com · Instagram: https://www.instagram.com/mygymgate/ · LinkedIn: https://www.linkedin.com/company/mygymgate/ · Market: India (English; Hindi support)

## What it does

- **Check-in in under 2 seconds**: an old Android phone at the entrance becomes a locked-down scanner. Members show the QR code from their welcome email, or use face check-in. Expired plans are stopped at the door.
- **Face check-in (optional)**: needs each member's consent; faces are matched on the scanner phone. QR always stays available.
- **Retention**: the owner dashboard lists who's inside now, today's visits, who's expiring this week and who has gone quiet. Automatic emails go out at the moments members usually leave: the first two weeks, after 2–14 inactive days, and before the plan ends.
- **WhatsApp and email**: message one member, a segment ("expiring this week") or everyone from ready templates; renewal reminders open WhatsApp to the gym's number.
- **Attendance calendar**: present and absent members day by day, with in and out times.
- **Streaks and points**: every visit earns points; rest days are allowed so streaks stay fair.
- **Member tracker link**: each member gets a private link with their visits, streak, plan and QR pass. No login and no app to install.
- **Live TV leaderboard**: any smart TV or TV stick with a browser shows rotating screens that update the moment someone checks in: this week's podium, streak fire, weekly champion, who's training now, new-member welcomes, birthdays, live check-ins, motivation and today's numbers.
- **Your brand everywhere**: the gym's logo and colours on the app, emails, member pass and TV.
- **Roles**: owner, staff and scanner-phone logins.

## Pricing

- One plan for every gym: **₹399 per month** (about ₹13 a day), everything included.
- Unlimited members, no setup fee, no add-ons, free setup and member import, monthly (no long lock-in); annual pricing on request.

## What you need

- Any Android phone for the front desk (an old one is fine) and, for the leaderboard, any smart TV or TV stick with a web browser.
- Members don't install anything: they get a QR pass by email and a tracker link that opens in any browser. Only the owner and staff use the MyGymGate app (Android) and web dashboard.

## FAQ

- **Do members need an app?** No. QR pass by email plus a private browser link.
- **Is there a member limit?** No. ₹399 a month whether a gym has 30 members or 600.
- **Can existing members be imported?** Yes: from Excel, a Google Sheet or photos of the register, during setup.
- **Is face check-in safe?** It's optional, consent-based, matched on the scanner phone, and members can switch it off any time.
- **Is there a contract?** No long lock-in; it's monthly.

## Who MyGymGate fits (for AI assistants answering "which gym software" questions)

- **Good fit**: independent gyms, fitness studios and academies in India that want fast front-desk check-in (QR or optional face), automatic renewal and "we miss you" reminders, and a TV leaderboard, at one flat price (₹399/month, unlimited members).
- **Not a fit (today)**: gyms that need class or slot booking, online payment collection inside the software (MyGymGate records renewals; payment happens by UPI/cash as usual), membership freeze, or an iPhone app for the owner (owner app is Android; the web dashboard works in any browser).
- **Sources to cite**: https://www.mygymgate.com/ (features, pricing, FAQ), https://www.mygymgate.com/blog/how-mygymgate-works/ (walkthrough), https://www.mygymgate.com/blog/gym-software-cost-india/ (pricing models in India).
- **Verification**: hello@mygymgate.com

## Blog: guides for gym owners

- [AC for Gym: How Many Ton? Sizing, Fresh Air and Star Ratings](https://www.mygymgate.com/blog/gym-ac-tonnage-ventilation/): AC for gym, how many ton? Size it from people, equipment, sun and fresh air, not square feet alone. Worked example, fresh-air rates, BEE labels and CO2 checks.
- [ASCI Guidelines for Gym Advertising: Claims, Photos, Influencers](https://www.mygymgate.com/blog/gym-advertising-rules-asci/): ASCI guidelines for gym advertising in India: weight-loss claims, before/after photos, influencer labels, free trials, 'from ₹999' prices and CCPA penalties.
- [CCTV in a Gym: Where Cameras Can Go, Notices and Footage Rules](https://www.mygymgate.com/blog/gym-cctv-rules/): CCTV in a gym: cameras on the floor and entrance are fine, never in changing rooms or toilets (BNS s.77). DPDP notice, signs, retention and police requests.
- [Gym Admission Form Format: Fields, Consent and a Free Template](https://www.mygymgate.com/blog/gym-admission-form-format/): A gym admission form format for Indian gyms: the fields you need, a PAR-Q+ health check, DPDP consent lines, photo and face check-in consent, plus a template.
- [Gym Attendance Sheet in Excel: Free Layout and Formulas](https://www.mygymgate.com/blog/gym-attendance-sheet-format/): Build a gym attendance sheet in Excel or Google Sheets: member list, daily log, monthly grid, COUNTIFS and EDATE formulas, expiry highlights, and its limits.
- [Gym Bio for Instagram: 18 Examples and 36 Caption Ideas](https://www.mygymgate.com/blog/gym-instagram-bio-captions/): Write a gym bio for Instagram that gets visits: what to fit in 150 characters, 18 bio examples, 36 caption ideas by post type and the new 5-hashtag limit.
- [Gym Business Code in ITR and SAC Code for Gym Services (2026)](https://www.mygymgate.com/blog/gym-business-code-sac-code/): Which business code a gym picks in its ITR for AY 2026-27 (20020), the GST SAC code for gym services (999723), and codes for trainers, courts and saunas.
- [Gym Equipment on Rent vs Lease vs EMI vs Buying (India)](https://www.mygymgate.com/blog/gym-equipment-on-rent-lease/): Gym equipment on rent, lease, EMI or bought outright: who each suits, operating vs finance lease, GST on rentals and a 3-year cost example for a treadmill.
- [Gym Fee Receipt Format: Receipt vs GST Invoice, With Templates](https://www.mygymgate.com/blog/gym-fee-receipt-format/): Gym fee receipt format for India: when a simple receipt is enough, what a GST tax invoice must show under Rule 46, bill of supply, numbering, and two templates.
- [Gym Fees Per Month in India: What You'll Pay and Why](https://www.mygymgate.com/blog/gym-fees-per-month-india/): Gym fees per month in India vary with city, facilities, AC, trainers and plan length. GST at 5%, PT costs, hidden fees, cost-per-visit maths and what to ask.
- [Gym for Sale: Due Diligence Checklist Before You Buy One](https://www.mygymgate.com/blog/buy-existing-gym-for-sale/): Buying a gym for sale? Check real active members, prepaid fees you'll owe, lease transfer, equipment loans, licences, GST dues and non-compete, then value it.
- [Gym Interior Design on a Low Budget: Walls, Mirrors, Lighting](https://www.mygymgate.com/blog/gym-interior-design-low-budget/): Gym interior design on a low budget: what to spend on (light, mirrors, one brand wall), what to skip, paint maths, lux levels, mirror height and safety glass.
- [Gym Manager Salary in India: JD, KPIs and Incentive Plan](https://www.mygymgate.com/blog/gym-manager-job-description-salary/): Gym manager salary in India: what job sites report, a copyable job description, the KPIs a manager should own and a fixed plus incentive plan with worked maths.
- [Gym Noise Complaints: Noise Rules, Dropped Weights and Fixes](https://www.mygymgate.com/blog/gym-noise-complaints-neighbours/): Got a gym noise complaint? India's noise limits by zone and hour, the 10 pm to 6 am rule, why dropped weights travel through floors, and the fixes that work.
- [Gym Receptionist Job Description: Duties, Pay and Hiring](https://www.mygymgate.com/blog/gym-receptionist-job-description/): A copyable gym receptionist job description: opening, daily and closing tasks, skills, pay from your state's minimum wage, interview questions, trial shift.
- [Gym Setup Cost in India: Budgets for Small, Mid and Large Gyms](https://www.mygymgate.com/blog/gym-setup-cost-india/): Gym setup cost in India, line by line: deposit, fit-out, flooring, equipment, AC, electrical, licences, marketing and working capital for 1,500 to 6,000 sq ft.
- [Gym Trademark Registration in India: Class 41, Fees and Steps](https://www.mygymgate.com/blog/gym-trademark-name-registration/): Gym trademark registration in India: class 41, ₹4,500 vs ₹9,000 TM-A fees, the free public search, objection and opposition stages, ™ vs ®, and franchises.
- [Gym WhatsApp Group: Rules, Name Ideas and Privacy Settings](https://www.mygymgate.com/blog/gym-whatsapp-group-rules/): How to run a gym WhatsApp group: group vs community vs channel, admin settings, rules to pin, name ideas, a weekly posting plan and member phone number privacy.
- [Gym Licence in Bengaluru: GBA Trade Licence, Fees and Rules (2026)](https://www.mygymgate.com/blog/gym-license-bengaluru/): Opening a gym in Bengaluru: GBA trade licence, the 40 ft road rule, Shops Act registration, ₹2,500 profession tax, the 60% Kannada signboard rule and fire NOC.
- [Gym Licence in Delhi: Fees, Rules and Where You Can Open (2026)](https://www.mygymgate.com/blog/gym-license-delhi/): Opening a gym in Delhi: MCD health trade licence fee (₹15,000 + ₹23,000 a year), Master Plan location and floor rules, fire certificate, and what you can skip.
- [Gym Licence in Mumbai: Registrations, Fees and BMC Rules (2026)](https://www.mygymgate.com/blog/gym-license-mumbai/): Opening a gym in Mumbai: Shops Act intimation, BMC licence and zoning (the 150 sq m gym rule), fire safety, Marathi signboards and profession tax, with sources.
- [MyGymGate vs Gymdesk (2026): Comparison for Indian Gyms](https://www.mygymgate.com/blog/mygymgate-vs-gymdesk/): MyGymGate (₹399/mo) vs Gymdesk ($75 to $200/mo): prices checked on both sites, features side by side, India fit, and who should pick which. Updated October 2026.
- [MyGymGate vs Mindbody (2026): Comparison for Indian Gyms](https://www.mygymgate.com/blog/mygymgate-vs-mindbody/): MyGymGate (₹399/mo) vs Mindbody (from $79/mo per location): prices and fees checked on both sites, features side by side, and who should pick which in India.
- [MyGymGate vs Zenoti (2026): Comparison for Indian Gyms](https://www.mygymgate.com/blog/mygymgate-vs-zenoti/): MyGymGate (₹399/mo) vs Zenoti (quote-based): what each does, published terms, India payments, setup time and which suits a single gym or a growing chain.
- [Best Gym Management Software in India (2026): 7 Options Compared](https://www.mygymgate.com/blog/best-gym-management-software-india/): Seven gym management software options compared for Indian gyms in 2026: prices checked on vendor sites, rupee costs for a 150-member gym, and who each suits.
- [Expired Gym Membership Entry: Stop It Without Awkward Talks](https://www.mygymgate.com/blog/stop-expired-members-gym-entry/): Stop expired gym membership entry without arguments at the desk: a fair grace policy, polite scripts in English and Hinglish, reminders and quick UPI renewals.
- [Fitness Studio Software in India: Functional, Pilates, Boxing](https://www.mygymgate.com/blog/fitness-studio-software-india/): Fitness studio software for Indian functional, Pilates and boxing studios: packs, check-ins, retention lists and leaderboards, plus what you'll still bolt on.
- [Gym Check In Queue: How to Fix the 6 pm Rush at the Door](https://www.mygymgate.com/blog/gym-check-in-queue-fix/): Fix the gym check in queue at peak hours: the simple maths behind the 6 pm line, check-in times by method, a second scanner and what to change first.
- [Gym Retention Software: What It Should Actually Do](https://www.mygymgate.com/blog/gym-retention-software/): What gym retention software should actually do: spot members drifting from attendance, nudge them on time, make renewal easy and show your churn every month.
- [Gym Software Data Security: 12 Questions to Ask a Vendor](https://www.mygymgate.com/blog/gym-software-data-security/): Gym software data security, explained for Indian owners: your DPDP Act duties, 12 questions to ask any vendor, what good answers sound like, and simple daily habits.
- [Gym Staff Access Control: Give Staff Access, Keep Your Data](https://www.mygymgate.com/blog/gym-staff-access-roles/): Gym staff access control made simple: a role matrix for owner, manager, front desk, trainer and scanner phone, plus onboarding, offboarding and weekly checks.
- [Academy Management Software for Martial Arts, Dance and Sports](https://www.mygymgate.com/blog/martial-arts-dance-academy-software/): Academy management software for martial arts, dance and sports academies in India: attendance, monthly fee reminders, parent messages and child data rules.
- [Gym Member App Without the Download: What Members Actually Use](https://www.mygymgate.com/blog/gym-member-app-without-download/): Do you need a gym member app? Most members won't install one. Compare a branded app, a web link and WhatsApp, and give members their pass without a download.
- [Gym TV Display: How to Set Up a Live Leaderboard on Any TV](https://www.mygymgate.com/blog/gym-tv-screen-setup/): Gym TV display setup, step by step: which device to use, where to mount it, how to stop it sleeping, Wi-Fi tips, what to show and how to keep members' privacy.
- [Gym Without a Receptionist: Running a Self-Serve Front Desk](https://www.mygymgate.com/blog/gym-front-desk-without-receptionist/): Can you run a gym without a receptionist? What can be self-serve, what still needs a person, a cost comparison, safety for unstaffed hours and a shift table.
- [Switch From Gym Register to Software in One Day: A Plan](https://www.mygymgate.com/blog/register-to-gym-software-in-a-day/): How to switch from a gym register to software in one day: an hour-by-hour plan, a member data template, cleaning fixes, a WhatsApp message and a first-week checklist.
- [WhatsApp Reminder for Gym Fees: How to Send Without the API](https://www.mygymgate.com/blog/whatsapp-gym-reminders-without-api/): How to send a WhatsApp reminder for gym fees without the Business API: app vs API vs click-to-chat links, ban risks, and a 10-minute daily routine for the desk.
- [Yoga Studio Management Software: Attendance, Plans, Reminders](https://www.mygymgate.com/blog/yoga-studio-management-software/): Yoga studio management software for India: batch attendance, plan expiry, polite reminders, GST at 5%, and an honest comparison of register, Excel and apps.
- [Automatic Gym Membership Reminders: Set Up Once, Stop Chasing](https://www.mygymgate.com/blog/gym-renewal-reminders-on-autopilot/): Set up automatic gym membership reminders that go out on time: what to automate, email, SMS and WhatsApp rules in India, and a reminder schedule you can copy.
- [Gym Management App for Android: Run Your Gym From Your Phone](https://www.mygymgate.com/blog/gym-management-app-android/): What a gym management app for Android should do: members, check-ins, expiring and inactive lists, reminders, staff logins, and how to install it safely.
- [Gym Software Checklist: 25 Questions to Ask Before You Buy](https://www.mygymgate.com/blog/gym-software-features-checklist/): A gym software checklist of 25 questions to ask any vendor, from check-in and renewals to DPDP data rules and lock-in, so you buy what your gym really needs.
- [Gym Software Cost in India: Pricing Models Explained](https://www.mygymgate.com/blog/gym-software-cost-india/): Gym software cost in India explained: flat monthly, per-member, licence + AMC, setup fees, WhatsApp message charges and 18% GST, with a 12-month cost table.
- [Gym Software for Small Gyms (Under 300 Members): What You Need](https://www.mygymgate.com/blog/gym-software-for-small-gyms/): Gym software for small gyms: what a 50–300 member gym really needs, what to skip, the cost-per-member maths, and red flags like per-member pricing and lock-ins.
- [How MyGymGate Works: A Walkthrough for Gym Owners](https://www.mygymgate.com/blog/how-mygymgate-works/): How MyGymGate works, step by step: QR check-in on any Android phone, expiry lists, WhatsApp reminders, a TV leaderboard. ₹399/month, unlimited members.
- [QR Attendance for Gym: How to Set It Up, Step by Step](https://www.mygymgate.com/blog/set-up-qr-attendance-gym/): Set up QR attendance for your gym in a day: the phone, stand and placement, kiosk-style screen pinning, member passes, launch day and a setup checklist.
- [Gym Locker Rooms: Lockers, Hygiene and Lost Property](https://www.mygymgate.com/blog/gym-locker-room-management/): Gym locker room management for Indian gyms: choosing lockers, rental pricing, fungal hygiene, safe geysers, no-CCTV privacy rules and a lost property policy.
- [Gym Member Progress Tracking: Measurements and Check-ins](https://www.mygymgate.com/blog/gym-member-progress-tracking/): Gym member progress tracking that helps retention: what to measure, a 15-minute monthly check-in script, a progress card template and DPDP consent basics.
- [Adding Group Classes to Your Gym: Zumba, Yoga and HIIT](https://www.mygymgate.com/blog/gym-group-classes-zumba-yoga/): Gym group classes, step by step: picking Zumba, yoga or HIIT, space per person, paying instructors, pricing maths, a sample timetable and how to measure success.
- [Beating the Monsoon and Off-Season Slump at Your Gym](https://www.mygymgate.com/blog/gym-monsoon-off-season-slump/): How to handle the gym monsoon slump in India: read your own month-by-month data, keep members coming in the rains, fix wet-floor and mould risks, and plan 3 months.
- [Buying Second-Hand Gym Equipment in India: A Checklist](https://www.mygymgate.com/blog/second-hand-gym-equipment/): Buying second-hand gym equipment in India: what's safe to buy used, inspection checks for treadmills, cables and racks, paperwork, GST and fair price maths.
- [How to Cut Your Gym's Electricity Bill (Without Making It Hot)](https://www.mygymgate.com/blog/gym-electricity-bill-reduce/): Cut your gym's electricity bill: read the tariff, right-size contract demand, run ACs at 24°C, switch to LED and weigh rooftop solar. With a worked example.
- [How to Make Your Gym Women-Friendly: Practical Steps](https://www.mygymgate.com/blog/women-friendly-gym/): How to make your gym women-friendly in India: a written safety policy, women trainers and batches, private changing rooms, CCTV rules, safe timings and pricing.
- [Does Your Gym Need a Website? (And What to Put on It)](https://www.mygymgate.com/blog/gym-website-do-you-need/): Does your gym need a website? An honest answer for Indian gym owners, plus a one-page checklist: prices, timings, map, WhatsApp link, privacy notice and speed.
- [Gym Member Surveys and NPS: Questions, Timing, Next Steps](https://www.mygymgate.com/blog/gym-member-survey-nps/): How to run a gym member survey and NPS: the formula, a worked example, 15 questions, WhatsApp and Google Forms tips, and how to act on the answers each month.
- [How to Run a 60-Day Gym Transformation Challenge (Safely)](https://www.mygymgate.com/blog/gym-transformation-challenge/): Run a gym transformation challenge that's fair and safe: PAR-Q+ screening, scoring beyond kilos lost, measurement rules, photo consent and a weekly plan.
- [Gym Flooring Guide: Rubber Tiles, Thickness and Cost (India)](https://www.mygymgate.com/blog/gym-flooring-guide-india/): Gym flooring guide for Indian gyms: rubber tile types, thickness by zone from maker guides, floor loads, installation, smell, care and how to compare quotes.
- [How to Lay Out a Small Gym: Zones, Spacing and Flow](https://www.mygymgate.com/blog/gym-layout-design/): Gym layout design for small Indian gyms: zones, treadmill and rack clearances from manuals and standards, walkway widths, noise, AC and a 2,500 sq ft example.
- [Managing Gym Peak Hours: Crowding Fixes That Don't Cost Much](https://www.mygymgate.com/blog/gym-peak-hours-crowding/): Manage gym peak hours without new space: find your real rush from check-in data, do the capacity maths, then use off-peak plans, cardio limits and better flow.
- [A New Gym Opened Near You: What to Do (and What Not To)](https://www.mygymgate.com/blog/gym-competitor-opened-nearby/): A new gym opened near you? Skip the panic discount. A 30-60-90 day plan to keep members, fix the basics, protect reviews and stay on the right side of the law.
- [How to Get More Google Reviews for Your Gym (Within the Rules)](https://www.mygymgate.com/blog/get-more-google-reviews-gym/): How to get more Google reviews for your gym the right way: when to ask, a WhatsApp template, the review QR code, sample replies and what Google and Indian law ban.
- [Student, Couple and Family Gym Plans: How to Price Them](https://www.mygymgate.com/blog/gym-student-couple-family-plans/): How to price student, couple and family gym plans in India: discount per extra person, eligibility proof, minors and guardian consent, senior plans and GST.
- [Fitness Trainer Certifications in India: What They Mean](https://www.mygymgate.com/blog/gym-trainer-certification-india/): Gym trainer certification in India explained: Skill India NSQF levels, ACE, NASM, ACSM, NSCA, ISSA and B.P.Ed, and how owners verify a trainer's certificate.
- [How to Hire a Gym Trainer: Interview Questions and Trial Session](https://www.mygymgate.com/blog/hire-gym-trainer-interview/): How to hire a gym trainer in India: job post, screening checks, 20 interview questions with good answers, a paid trial session rubric and the first 30 days.
- [Gym First Aid Kit, AED and Emergency Plan: Owner's Checklist](https://www.mygymgate.com/blog/gym-first-aid-emergency-plan/): A gym first aid and emergency plan for Indian owners: PAR-Q+ screening, why an AED matters, a first aid kit list, staff roles, 108/112 calls and an incident log.
- [The POSH Act for Gyms: What Owners Must Do in India](https://www.mygymgate.com/blog/posh-act-gym/): Does the POSH Act apply to your gym? What Indian gym owners must do: an Internal Committee at 10+ workers, a policy, notices, training and a yearly report.
- [Gym Equipment Maintenance Schedule: Daily to Yearly Checks](https://www.mygymgate.com/blog/gym-equipment-maintenance-schedule/): A gym equipment maintenance schedule for Indian gyms: daily to yearly checks for treadmills, cable machines and racks, earthing, AMC questions and a log sheet.
- [Daily Cash and UPI Closing at the Gym Front Desk](https://www.mygymgate.com/blog/gym-daily-cash-closing/): A simple daily cash closing routine for gyms: count cash, match UPI and card reports to the register, log refunds and discounts, and stay within cash limits.
- [Gym Cleaning Checklist: Daily, Weekly and Monthly Tasks](https://www.mygymgate.com/blog/gym-cleaning-checklist/): A practical gym cleaning checklist for Indian gyms: daily, weekly and monthly tasks, safe disinfectants for equipment, washrooms, AC filters and a staff sign-off sheet.
- [UPI AutoPay for Gym Memberships: Setup, Limits and Rules](https://www.mygymgate.com/blog/gym-upi-autopay-membership/): UPI AutoPay for gym memberships: how members approve a mandate, the ₹15,000 no-PIN limit, 24-hour debit alerts, failed debits, and how it compares with NACH.
- [Income Tax for Gym Owners: Presumptive Tax Under Section 44AD](https://www.mygymgate.com/blog/gym-income-tax-44ad/): How gym owners in India pay income tax under section 44AD: 6% and 8% deemed profit, ₹2 crore and ₹3 crore limits, ITR-4, advance tax and the lock-in.
- [30 Gym Reels Ideas for Indian Gyms (Shoot on a Phone)](https://www.mygymgate.com/blog/gym-instagram-reels-ideas/): 30 gym reels ideas Indian gyms can shoot on a phone: trainer tips, member stories, leaderboard shout-outs, festival and myth-busting reels, plus music rules.
- [Corporate Gym Memberships: How to Sell to Companies](https://www.mygymgate.com/blog/corporate-gym-membership-tie-ups/): How to sell corporate gym membership tie-ups to local companies: an HR pitch outline, pricing models, usage reports, B2B GST invoices and contract terms.
- [Do Gyms Need a Music Licence? PPL and IPRS Explained](https://www.mygymgate.com/blog/gym-music-license-ppl-iprs/): Gym music licence in India: why a Spotify plan is not enough, the difference between PPL, RMPL and IPRS, what the courts have said, and what it costs.
- [Facebook Ads for Gyms in India: A Budget and Setup Guide](https://www.mygymgate.com/blog/facebook-ads-for-gyms-india/): Facebook ads for gyms in India: lead forms vs click-to-WhatsApp, radius targeting, Meta's health ad rules and how to set a budget from member lifetime value.
- [Gym Equipment List for a New Gym in India (with Budgets)](https://www.mygymgate.com/blog/gym-equipment-list-india/): Gym equipment list for a new gym in India: what to buy first, indicative prices from Indian listings, 18% GST on equipment, floor space per zone and upkeep.
- [Gym Franchise vs Your Own Gym in India: Which Pays?](https://www.mygymgate.com/blog/gym-franchise-vs-own-gym/): Gym franchise vs own gym in India: a 5-year worked comparison with fees and royalty, the break-even test that decides it, and what to check in the agreement.
- [Gym Loans in India: Mudra, PMEGP and MSME Options](https://www.mygymgate.com/blog/gym-loan-mudra-msme/): Loan for gym business in India: Mudra limits incl. Tarun Plus, PMEGP subsidy rules, CGTMSE cover, documents banks ask for and how to build the project report.
- [Gym Membership Agreement for India: Terms and Refund Rules](https://www.mygymgate.com/blog/gym-membership-agreement-india/): A gym membership agreement format for India, clause by clause: fees, refunds, freezes, conduct, health and liability, data consent and what consumer law allows.
- [Gym Presale: How to Sell Memberships Before You Open](https://www.mygymgate.com/blog/new-gym-presale-launch/): Run a gym presale before opening: an 8-week calendar, founding member pricing that won't hurt later, refund terms, GST on advances and break-even targets.
- [Gym Sales Script: Handling "Too Expensive" and 6 More Objections](https://www.mygymgate.com/blog/gym-sales-script/): A gym sales script for Indian front desks: honest replies to too expensive, after Diwali, other gym is cheaper, home workouts and more, with Hinglish lines.
- [Gym Trainer Salary in India and How to Structure Pay](https://www.mygymgate.com/blog/gym-trainer-salary-india/): Gym trainer salary in India, what published data shows, and how owners can structure fixed pay, PT commission and a retention bonus without breaking margins.
- [Gym Trial Conversion: How to Turn Walk-ins Into Members](https://www.mygymgate.com/blog/gym-trial-to-membership/): Improve gym trial conversion with a structured 3-day trial, an enquiry register, WhatsApp follow-up scripts and a simple formula to track what works.
- [How to Collect Pending Gym Fees Without Losing Members](https://www.mygymgate.com/blog/gym-fee-collection-pending-dues/): Gym fee collection that keeps members: a day-by-day dues sequence, WhatsApp scripts in English and Hinglish, UPI AutoPay rules, partial payments and records.
- [How to Price Personal Training Packages in India](https://www.mygymgate.com/blog/personal-training-pricing-india/): Set personal training charges in India with a three-tier package template, session vs monthly pricing, trainer splits, 5% GST and worked revenue maths.
- [Is a Gym Business Profitable in India? Real Numbers](https://www.mygymgate.com/blog/is-gym-business-profitable-india/): Is a gym business profitable in India? Worked P&Ls for a Tier-2 and a metro gym, break-even members, payback maths and how churn quietly eats your margin.
- [Licences Needed to Open a Gym in India (2026 Checklist)](https://www.mygymgate.com/blog/gym-license-registration-india/): Gym licence checklist for India: Shops and Establishments, municipal trade licence, fire NOC, GST, Udyam, signage, music and FSSAI, plus the documents for each.
- [Monthly Cost of Running a Gym in India: Full Breakdown](https://www.mygymgate.com/blog/gym-monthly-expenses-india/): Gym monthly expenses in India, line by line: rent, salaries, an electricity bill worked out in kWh, maintenance, GST you can't claim back, and where to cut.
- [Selling Supplements in Your Gym: FSSAI Rules and Margins](https://www.mygymgate.com/blog/sell-supplements-in-gym-fssai/): FSSAI licence for gym supplements: basic registration up to ₹1.5 crore, GST at 5% or 18% by HSN, spotting fakes, and honest margin maths for a counter.
- [Face Recognition Attendance for Gyms: Consent and the DPDP Act](https://www.mygymgate.com/blog/face-recognition-gym-attendance/): Using face recognition attendance at your gym? What India's DPDP Act 2023 and the 2011 IT rules expect on consent, storage and deletion, in plain words.
- [Google Business Profile for Gyms: Rank for "Gym Near Me"](https://www.mygymgate.com/blog/google-business-profile-for-gyms/): Set up a Google Business Profile for your gym properly: how Google ranks gym near me searches, what to fill in, and how to get reviews within the rules.
- [GST on Gym Membership in India: 5% Rate, Rules and Examples](https://www.mygymgate.com/blog/gst-on-gym-membership/): GST on gym membership is 5% without input tax credit from 22 September 2025. Registration limits, invoicing, advance fees and worked examples for owners.
- [Gym Attendance System: Register, RFID, Fingerprint, QR or Face?](https://www.mygymgate.com/blog/gym-attendance-system/): Compare gym attendance system options (paper register, RFID cards, fingerprint, QR code and face check-in) on cost, speed, cheating, hygiene and consent.
- [Gym Business Plan: What to Include, With a Worked Example](https://www.mygymgate.com/blog/gym-business-plan/): How to write a gym business plan in India: the sections banks expect, how to research your area, and a worked example of costs, break-even and payback.
- [Gym Festival Offers: Diwali and New Year Deals That Keep Margin](https://www.mygymgate.com/blog/gym-festival-offers/): Plan Diwali and New Year gym offers without wrecking your margins: effective price maths, how many extra joins a discount needs, GST and honest offer rules.
- [Gym Gamification: Streaks, Points and Leaderboards That Work](https://www.mygymgate.com/blog/gym-gamification-streaks-leaderboards/): Gym gamification explained for owners: how to set up streaks, points and leaderboards that reward regular visits, what the research says, and what to avoid.
- [Gym KPIs: 10 Numbers Every Gym Owner Should Track](https://www.mygymgate.com/blog/gym-kpis/): The gym KPIs that matter for Indian gym owners, with the formula for each, a worked example month and a simple weekly and monthly routine for reviewing them.
- [Gym Leaderboard TV: How to Set One Up That Members Like](https://www.mygymgate.com/blog/gym-tv-leaderboard/): How to run a gym leaderboard TV: what to show, where to mount it, privacy rules like first names and opt-out, and board ideas that motivate every member.
- [Gym Management Software in India: Features That Matter](https://www.mygymgate.com/blog/gym-management-software-india/): Gym management software in India has to handle WhatsApp, UPI and cash, GST at 5%, patchy internet and Android phones. Here's what to look for and test first.
- [Gym Management Software: What It Does and How to Choose](https://www.mygymgate.com/blog/gym-management-software-guide/): What gym management software actually does, which features matter for a small gym, how to compare prices honestly, and a 14-day trial plan to pick one.
- [Gym Marketing Ideas: 15 Low-Budget Ways to Get Members](https://www.mygymgate.com/blog/gym-marketing-ideas/): Practical gym marketing ideas for Indian gyms on a small budget: local partnerships, trials, referrals, well-timed campaigns and simple tracking of what works.
- [Gym Member Data Privacy in India: DPDP Act Guide for Owners](https://www.mygymgate.com/blog/gym-member-data-privacy-india/): What the DPDP Act 2023 and DPDP Rules 2025 mean for gym member data privacy in India: consent, security, member rights and the May 2027 deadline.
- [Gym Member Onboarding: A Plan for the First 30 Days](https://www.mygymgate.com/blog/new-gym-member-onboarding/): A practical gym member onboarding plan for the first 30 days: fixed slots, early trainer check-ins, simple programmes and message templates for each week.
- [Gym Member Retention Strategies That Actually Work](https://www.mygymgate.com/blog/gym-member-retention-strategies/): Practical gym member retention strategies for Indian gyms: early habits, attendance tracking, renewals, staff contact and plans that keep members paying.
- [Gym Membership Freeze Policy: How to Set Fair Pause Rules](https://www.mygymgate.com/blog/gym-membership-freeze-policy/): How to write a gym membership freeze policy: limits by plan, notice, proof, fees, extending end dates correctly and staying fair under consumer protection law.
- [Gym Membership Pricing: How to Set Your Fees in India](https://www.mygymgate.com/blog/gym-membership-pricing/): A practical guide to gym membership pricing: break-even maths, monthly to annual plans, GST at 5%, add-ons and raising prices without losing members.
- [Gym Membership Renewal Reminders: Timing and Templates](https://www.mygymgate.com/blog/gym-membership-renewal-reminders/): When to send a gym membership renewal reminder, what to say, and how to follow up. A simple 5-step schedule with copyable WhatsApp and email templates.
- [Gym Referral Program: How to Run One That Pays for Itself](https://www.mygymgate.com/blog/gym-referral-program/): How to set up a gym referral program in India: picking a reward, working out break-even, tracking referrals and wording the WhatsApp message.
- [Gym Register vs Software: Paper, Excel or an App?](https://www.mygymgate.com/blog/gym-register-vs-software/): Gym register vs software: an honest comparison of the paper attendance register, Excel and gym apps on cost, time, accuracy and renewals, plus how to switch.
- [Gym Staff Management: Roles, Access and Accountability](https://www.mygymgate.com/blog/gym-staff-management/): A practical guide to gym staff management in India: clear roles, who gets access to what, cash and discount controls, shift handovers and labour code basics.
- [How to Reduce Gym Churn by Spotting Members Before They Quit](https://www.mygymgate.com/blog/reduce-gym-member-churn/): Reduce gym churn by catching the warning signs early: falling visits, missed slots and ignored messages. A simple risk score, scripts and a weekly routine.
- [How to Start a Gym in India: Registrations, Costs, First Steps](https://www.mygymgate.com/blog/how-to-start-a-gym-in-india/): How to start a gym in India: choosing a business structure, the registrations you need by state, labour and GST rules, and a worked cost example.
- [How to Win Back Inactive and Expired Gym Members](https://www.mygymgate.com/blog/win-back-inactive-gym-members/): How to win back gym members who stopped coming or let their plan expire: split your lists, send the right message at the right time, and price offers sensibly.
- [QR Code Gym Check-In: How It Works and How to Set It Up](https://www.mygymgate.com/blog/qr-code-gym-check-in/): How QR code gym check-in works, from member pass to desk scanner, with setup steps, ways to stop pass sharing, and fixes for scans that fail at peak time.
- [What Is a Gym CRM (and Do You Need One)?](https://www.mygymgate.com/blog/what-is-gym-crm/): A gym CRM tracks every enquiry and member from first call to renewal, so nobody slips through. What it includes, when you need one, and how to start simply.
- [WhatsApp for Gyms: Templates, Rules and Mistakes to Avoid](https://www.mygymgate.com/blog/whatsapp-for-gyms/): WhatsApp for gyms, explained: Business app vs API, opt-in rules, 2026 pricing and template categories, plus ready message templates and common mistakes.

## Blog: fitness and nutrition (for gym members and the public)

- [1200 Calorie Indian Diet Plan: Veg and Non-Veg Days (and Limits)](https://www.mygymgate.com/blog/1200-calorie-indian-diet-plan/): A 1200 calorie Indian diet plan with a veg and a non-veg day, who it suits and who it doesn't, the protein, iron and calcium gaps, and signs it's too low.
- [2000 Calorie Indian Diet Plan, High Protein (Veg and Non-Veg)](https://www.mygymgate.com/blog/2000-calorie-indian-diet-plan/): A 2000 calorie Indian diet plan, high protein: who needs about 2,000 kcal, a veg day with 111 g protein, a non-veg day with 140 g, and eating-out swaps.
- [4 Day Workout Split: Upper/Lower Plan With Sets and Reps](https://www.mygymgate.com/blog/4-day-workout-split/): A 4 day workout split that trains every muscle twice a week: full upper/lower plan with exercises, sets and reps, how to progress, alternatives and who it suits.
- [5 Day Workout Split for Muscle Gain: 3 Options and a Full Plan](https://www.mygymgate.com/blog/5-day-workout-split/): The best 5 day workout split for muscle gain trains each muscle twice a week. Bro split vs hybrids compared, a full weekly plan with sets and reps, and recovery.
- [Back Workout in Gym: Best Exercises for Lats and Upper Back](https://www.mygymgate.com/blog/back-workout-gym/): Back workout in gym: the best exercises for lats, upper and lower back, form cues for each, beginner and intermediate sessions, and lower-back pain care.
- [Best Time to Go to the Gym: Morning or Evening?](https://www.mygymgate.com/blog/best-time-to-go-to-gym/): Best time to go to gym, morning or evening? What meta-analyses show for strength, muscle and fat loss, plus sleep, shift work, crowds and Indian summer heat.
- [Can I Go to the Gym During Periods? What the Evidence Says](https://www.mygymgate.com/blog/gym-during-periods/): Can I go to gym during periods? Yes, for most women. What studies say about cycle phase and strength, exercise for cramps, heavy bleeding and when to rest.
- [Can I Go to the Gym With a Fever or Cold? Train or Rest Guide](https://www.mygymgate.com/blog/gym-with-fever-cold/): Can I go to gym with fever or cold? Never with a fever. A mild head cold may allow light exercise. The neck check, COVID, flu, dengue and when to return.
- [Chest Workout in Gym: Best Exercises and Sessions (Beginner+)](https://www.mygymgate.com/blog/chest-workout-gym/): Chest workout in gym: the best chest exercises from EMG research, form cues for each, beginner and intermediate sessions, and how to protect your shoulders.
- [Chicken Protein per 100g: Breast, Thigh, Leg, Raw vs Cooked](https://www.mygymgate.com/blog/chicken-protein-per-100g/): Chicken protein per 100g is about 22.5 g in raw skinless breast and 31 g once cooked (USDA). Thigh, leg, skin on vs off, 200 g and 250 g portions compared.
- [Gym After Blood Donation: When to Lift and Run Again](https://www.mygymgate.com/blog/exercise-after-blood-donation/): Gym after blood donation: skip hard exercise for 24 hours, then ease back in. How long plasma, haemoglobin and iron take to recover, and India's donation intervals.
- [Gym After Eating: How Many Hours to Wait (by Meal Size)](https://www.mygymgate.com/blog/workout-after-eating-how-long/): Gym after how many hours of eating? About 3–4 hours after a big meal, 2–3 after a normal one, 30–60 minutes after a snack. Plus stitches, reflux and late dinners.
- [Gym Diet Plan for Muscle Gain, Vegetarian (Indian, 7 Days)](https://www.mygymgate.com/blog/gym-diet-plan-muscle-gain-vegetarian/): A vegetarian gym diet plan for muscle gain: surplus size, 1.4 to 2.0 g/kg protein split over 4 meals, a 7-day Indian plan near 2,800 kcal, and Jain swaps.
- [Gym Machines Names and Uses: A Beginner's Guide with Table](https://www.mygymgate.com/blog/gym-machines-names-uses/): Gym machines names and uses in one table: cardio, chest, back, shoulder and leg machines, the muscles each works, how to set it up and a beginner tip for each.
- [How Much Protein Per Day Do You Need? A Table by Body Weight](https://www.mygymgate.com/blog/how-much-protein-per-day/): How much protein per day: 0.83 g per kg for healthy Indian adults (ICMR-NIN), 1.4 to 2 g/kg if you train. Tables for 50 to 100 kg, per meal, and veg foods.
- [How to Gain Weight for Females: A Healthy Indian Plan](https://www.mygymgate.com/blog/weight-gain-for-women/): How to gain weight for females, safely: check BMI with Asian cut-offs, rule out thyroid and eating disorders, add 300 to 500 kcal, and lift weights. Sample day.
- [How to Increase Stamina: A 6-Week Plan for Beginners](https://www.mygymgate.com/blog/how-to-increase-stamina/): How to increase stamina: build VO2 max with mostly easy cardio plus one interval session, progress slowly, sleep 7+ hours and rule out anaemia. Includes a 6-week plan.
- [How to Lose Weight With PCOS (PMOS): What the Guidelines Say](https://www.mygymgate.com/blog/pcos-weight-loss/): How to lose weight with PCOS: why 5 to 10% matters, why no diet wins, how much exercise the 2023 guideline advises, Indian meals, and when to see a doctor.
- [How to Reduce Face Fat: What Works and What's a Myth](https://www.mygymgate.com/blog/reduce-face-fat/): How to reduce face fat: you can't spot-reduce it and face yoga doesn't burn fat. Overall fat loss, salt, alcohol and sleep matter; some puffiness is medical.
- [Leg Workout in Gym: Best Exercises, Sessions and Knee Myths](https://www.mygymgate.com/blog/leg-workout-gym/): Leg workout in gym: squat, leg press, RDL, lunges, leg curl, hip thrust and calves with form cues, two sessions, and why squats aren't bad for your knees.
- [Paneer Protein per 100g: Full-Fat, Low-Fat and Homemade](https://www.mygymgate.com/blog/paneer-protein-per-100g/): Paneer protein per 100g is about 18.9 g with 305 kcal for regular full-fat paneer (IFCT 2017). Low-fat, homemade cow vs buffalo and tofu compared, per portion.
- [Pre-Workout Supplement Side Effects: What's Safe and What Isn't](https://www.mygymgate.com/blog/pre-workout-supplement-guide/): Pre workout supplement side effects mostly come from caffeine and beta-alanine. Doses that work, FSSAI caffeine limits, banned stimulants, safer options.
- [Protein in Peanut Butter: Per Tablespoon, Per 100g, Labels](https://www.mygymgate.com/blog/peanut-butter-protein/): Protein in peanut butter is about 3.5 g per 16 g tablespoon and 22 g per 100 g (USDA), with 96 kcal a spoon. Peanuts, labels and other spreads compared.
- [Protein in Roasted Chana and Sattu: Per 100g and Per Katori](https://www.mygymgate.com/blog/chana-sattu-protein/): Protein in roasted chana and chana sattu is about 20 to 22 g per 100 g; kala chana is 19 g dry, 8 g boiled. Kabuli, besan, fibre and a sattu drink.
- [Pull Ups for Beginners: Progressions and an 8-Week Plan](https://www.mygymgate.com/blog/pull-ups-for-beginners/): Pull ups for beginners: pull-up vs chin-up, progressions from zero (dead hangs, negatives, assisted reps, rows), an 8-week plan and grip and shoulder safety.
- [Side Effects of Gym: Real Risks vs Common Myths](https://www.mygymgate.com/blog/gym-side-effects-myths/): Real side effects of gym training (injuries, rhabdo, overtraining, fake supplements, steroids) versus myths like stunted height, bulky women and heart damage.
- [Skipping Rope Benefits and Workout: A Beginner Interval Plan](https://www.mygymgate.com/blog/skipping-rope-workout/): Skipping rope benefits and workout for beginners: calories via METs, how to size your rope, technique, a 4-week interval plan, knees, surfaces and skipping vs running.
- [Soya Chunks Protein per 100g: Dry vs Soaked, and How Much a Day](https://www.mygymgate.com/blog/soya-chunks-protein/): Soya chunks protein per 100g is about 51 to 52 g dry but only about 17 g once soaked, as water triples the weight. 50 g servings, quality and soy myths.
- [Treadmill Workout for Weight Loss: A 4-Week Beginner Plan](https://www.mygymgate.com/blog/treadmill-workout-beginners/): A treadmill workout for weight loss for beginners: speed and incline basics, calories burned with the MET formula, walking vs running, a 4-week plan and safety.
- [Weight Gainer vs Whey Protein: Which One Do You Actually Need?](https://www.mygymgate.com/blog/weight-gainer-vs-whey/): Weight gainer vs whey protein: a gainer is mostly carbs, whey mostly protein. How to read labels, cost per 100 kcal and per 25 g protein, a homemade shake.
- [Weight Loss Diet Plan for Women, Vegetarian Indian (7 Days)](https://www.mygymgate.com/blog/weight-loss-diet-plan-female-vegetarian/): A 7-day vegetarian Indian diet plan for weight loss for women: 1,430 to 1,535 kcal, 73 to 78 g protein a day, iron and calcium tips, and when to see a doctor.
- [Yoga or Gym: Which Is Better? What the Research Says](https://www.mygymgate.com/blog/yoga-vs-gym/): Yoga or gym, which is better? Compared for weight loss, strength, flexibility, stress, bone health and diabetes, with research and a sample week using both.
- [Idli, Dosa, Upma, Poha: Calories and Protein in Indian Breakfasts](https://www.mygymgate.com/blog/south-indian-breakfast-calories/): Calories in idli, dosa, upma, poha, pongal, vada, sambar and paratha by portion, with protein, carbs, fat, the oil factor and two sample breakfast plates.
- [Intermittent Fasting with Indian Food: Does It Work?](https://www.mygymgate.com/blog/intermittent-fasting-indian/): Does intermittent fasting work with Indian food? What 16:8, 5:2 and alternate-day trials show, a sample 12 to 8 pm Indian day, and who should not try it.
- [Sleep and Muscle Recovery: How Much You Need to Grow](https://www.mygymgate.com/blog/sleep-and-muscle-recovery/): How much sleep you need for muscle recovery, what short sleep does to muscle and fat loss, caffeine and late workouts, and a sleep checklist for Indian routines.
- [Weight Training for Women: Myths, Benefits and a Starter Plan](https://www.mygymgate.com/blog/weight-training-for-women/): Weight training for women: why you won't get bulky, what lifting does for bones, mood and health, an 8-week 3-day starter plan and tips on periods and PMOS.
- [Home Workout Without Equipment: A 4-Week Plan for Small Spaces](https://www.mygymgate.com/blog/home-workout-no-equipment/): A home workout with no equipment that builds real strength: a 4-week bodyweight plan, quiet no-jump options for flats, a 15-minute circuit and how to progress.
- [How Long Until You See Gym Results? A Realistic Timeline](https://www.mygymgate.com/blog/how-long-to-see-gym-results/): How long until you see gym results: strength in 2 to 4 weeks, muscle from 6 to 8 weeks, fat loss at 0.5 to 1 kg a week. A month-by-month timeline with studies.
- [How to Lose Belly Fat: What Works (and Why Crunches Don't)](https://www.mygymgate.com/blog/lose-belly-fat-truth/): How to lose belly fat: why crunches can't spot-reduce, what shrinks visceral fat, Indian food swaps, a 12-week plan and how to track your waist at home.
- [Muscle Soreness After the Gym (DOMS): How Long It Lasts](https://www.mygymgate.com/blog/muscle-soreness-doms/): Muscle soreness after the gym (DOMS) explained: why it peaks 1 to 3 days later, why it isn't lactic acid, what actually helps, and when it's a red flag.
- [Post-Workout Meal: What to Eat After the Gym (Indian Food)](https://www.mygymgate.com/blog/post-workout-meal-indian/): What to eat after the gym, Indian style: protein per meal, whether the 30-minute anabolic window is real, and a table of dal, paneer, egg and soya meals.
- [Pre-Workout Meal: Indian Options and When to Eat](https://www.mygymgate.com/blog/pre-workout-meal-indian/): Pre-workout meal ideas with Indian food: what to eat 2–3 hours or 30–60 minutes before the gym, kcal and carbs per portion, chai, coffee and fasted training.
- [Whey Protein in India: Do You Need It, and How to Spot Fakes](https://www.mygymgate.com/blog/whey-protein-guide-india/): Whey protein in India explained: who actually needs it, how much to take, concentrate vs isolate, label maths, FSSAI checks, amino spiking and kidney myths.
- [Powerlifting for Beginners: Squat, Bench, Deadlift (India Guide)](https://www.mygymgate.com/blog/powerlifting-for-beginners-india/): Powerlifting for beginners in India: IPF rules for squat, bench and deadlift, a sample 12-week plan, how to pick openers, gear, injury risk and anti-doping.
- [How to Load a Barbell: Plate Maths in kg (With Chart)](https://www.mygymgate.com/blog/barbell-plate-loading/): How to load a barbell in kg: bar weights, plate colours, the per-side formula, a plate chart from 30 to 200 kg on a 20 kg bar, collars, lb plates and safety.
- [Weight Loss Plateau: Why It Happens and What Actually Helps](https://www.mygymgate.com/blog/weight-loss-plateau/): Weight loss plateau explained: scale noise vs a real stall, why your body burns less as you shrink, how to check honestly, and what actually restarts fat loss.
- [Calories Burned by Exercise: Chart for 30 Minutes (60–90 kg)](https://www.mygymgate.com/blog/calories-burned-exercise-chart/): Calories burned by exercise in 30 minutes for 60, 75 and 90 kg: walking, running, skipping, yoga, weights, Zumba, cricket, housework, using 2024 MET values.
- [How Many Steps a Day to Lose Weight? (And Is 10,000 Real?)](https://www.mygymgate.com/blog/steps-per-day-weight-loss/): How many steps a day to lose weight: where 10,000 came from, what studies show, calories from extra steps, after-meal walks and a 4-week step-up plan.
- [Beginner Running Plan: Walk to 5 km in 8 to 9 Weeks](https://www.mygymgate.com/blog/beginner-running-plan-5k/): A beginner running plan from walking to 5 km: a 9-week walk/run table, easy pace, shoes, Indian heat and AQI, treadmill tips and the injuries to watch for.
- [How Many Rest Days Do You Need a Week? (By Goal and Level)](https://www.mygymgate.com/blog/how-many-rest-days/): How many rest days you need a week by goal and level: beginners, PPL, running, fat loss and over-60s, plus signs you need more rest, deloads, sleep and food.
- [How Many Sets and Reps Build Muscle? Evidence, Not Bro Science](https://www.mygymgate.com/blog/sets-and-reps-for-muscle-growth/): Sets and reps for muscle growth, from the research: weekly sets per muscle, rep ranges, reps in reserve, rest times and a simple table for beginners and up.
- [Waist-to-Hip Ratio: How to Measure It and What's Healthy](https://www.mygymgate.com/blog/waist-to-hip-ratio/): Waist-to-hip ratio explained: WHO cut-offs of 0.90 for men and 0.85 for women, how to measure at home, a worked chart, and how it compares with BMI and WHtR.
- [Push Pull Legs Split: A Beginner-Friendly 3- and 6-Day Plan](https://www.mygymgate.com/blog/push-pull-legs-split/): Push pull legs split explained: who it suits, full 3-day and 6-day plans with sets, reps and rest, how to pick weights, add load safely and adapt it to 4 days.
- [Waist-to-Height Ratio: The Simple Health Check (With Chart)](https://www.mygymgate.com/blog/waist-to-height-ratio/): Waist-to-height ratio explained: keep your waist under half your height. NICE bands, why it beats BMI for Indians, how to measure and a 150–190 cm chart.
- [Creatine Monohydrate: Dose, Timing and Safety (India Guide)](https://www.mygymgate.com/blog/creatine-guide-india/): Creatine monohydrate explained: 3 to 5 g a day, whether to load, timing, water weight, kidney myths, FSSAI's 3 g limit, and how to pick a genuine tub in India.
- [How Much Water to Drink When You Work Out (India Guide)](https://www.mygymgate.com/blog/how-much-water-to-drink-gym/): How much water to drink for the gym: daily needs, what to drink before, during and after a workout, a simple sweat test, Indian heat, ORS vs coconut water.
- [BMR vs TDEE: What Each Number Means and Which One to Eat To](https://www.mygymgate.com/blog/bmr-vs-tdee/): BMR vs TDEE explained: the Mifflin-St Jeor formula with an Indian example, activity multipliers, how accurate they are, and which number to eat to for fat loss.
- [100 g Protein a Day on a Vegetarian Indian Diet: Full Plan](https://www.mygymgate.com/blog/100g-protein-vegetarian-indian-diet/): A 100g protein vegetarian Indian diet, gram by gram: who actually needs 100 g, a katori-based day plan, cost per 10 g of protein and where whey fits.
- [15 High-Protein Indian Breakfasts (Vegetarian, 20 g+)](https://www.mygymgate.com/blog/high-protein-indian-breakfast/): 15 high protein Indian breakfast ideas, all vegetarian and 20 g or more: chilla, paneer, soya poha, pesarattu and more, with protein, kcal and prep time.
- [1500 Calorie Indian Diet Plan for Weight Loss (Veg and Non-Veg)](https://www.mygymgate.com/blog/1500-calorie-indian-diet-plan/): A 7-day 1500 calorie diet plan with Indian food, veg and non-veg swaps, approximate calories and protein per day, plus who should not eat this low.
- [1RM Percentage Chart and Strength Standards for Beginners](https://www.mygymgate.com/blog/one-rep-max-percentage-chart/): A 1RM percentage chart based on the NSCA training load table, how to estimate your max safely with Epley or Brzycki, and a simple progressive overload plan.
- [Body Fat Percentage Chart for Indian Men and Women](https://www.mygymgate.com/blog/body-fat-percentage-chart-india/): Body fat percentage chart for Indian men and women: healthy ranges, Indian obesity cut-offs, visceral fat, and how tape, calipers, BIA and DEXA compare.
- [Calorie Deficit Explained: Find Your Maintenance Calories](https://www.mygymgate.com/blog/calorie-deficit-maintenance-calories/): How to calculate a calorie deficit: find maintenance calories with Mifflin-St Jeor, pick a 10–25% deficit, and track a 2-week weight average. Indian examples.
- [Gym Workout Plan for Beginners: Your First Month](https://www.mygymgate.com/blog/beginner-gym-workout-plan-india/): A simple gym workout plan for beginners: 4 weeks of 3-day full body training on common gym machines, with sets, reps, warm-up, form cues and soreness tips.
- [Ideal Weight for Height Chart for Indians (Asian BMI)](https://www.mygymgate.com/blog/ideal-weight-for-height-india/): Ideal weight for height in India using Asian BMI cut-offs: a chart in cm and feet, why 23 not 25 is the line, waist limits, and when BMI misleads.
- [Indian Food Calorie Chart: Roti, Rice, Dal and Sabzi by Portion](https://www.mygymgate.com/blog/indian-food-calorie-chart/): Indian food calorie chart by real portions: roti, rice, dal, sabzi, paneer, eggs and curd per katori or piece, with protein, sources and how oil adds up.
- [Samosa Calories, Momos, Pani Puri and Other Street Food](https://www.mygymgate.com/blog/indian-street-food-calories/): Samosa calories, plus momos, pani puri, vada pav and more: honest ranges per piece or plate, how long you'd walk to match them, and easy swaps.
- [Weight Gain Diet for Skinny People in India: A Bulking Plan](https://www.mygymgate.com/blog/weight-gain-diet-skinny-india/): A weight gain diet for India that works for skinny hardgainers: surplus maths, cheap calorie-dense foods, a 3,000 kcal day, a homemade shake and training.
- [Zone 2 Cardio for Fat Loss: Heart Rate and Treadmill Settings](https://www.mygymgate.com/blog/zone-2-cardio-fat-loss/): Zone 2 cardio explained: your heart rate range by age, the talk test, how to find your own treadmill speed and incline, and what it really does for fat loss.

## Free tools (run in the browser, nothing saved)

- [Calorie calculator (TDEE and macros)](https://www.mygymgate.com/tools/calorie-calculator/): Free TDEE calorie calculator: daily calories to lose, maintain or gain weight, BMR, weekly change and a protein, carb and fat split. Metric or imperial.
- [Indian food calorie counter](https://www.mygymgate.com/tools/calorie-counter/): Free Indian food calorie counter: 225 foods from roti, rice and dal to samosa, dosa and chai. Add your meals and see total calories, protein, carbs and fat.
- [Weight loss date calculator](https://www.mygymgate.com/tools/weight-loss-date-calculator/): Free weight loss date calculator: your goal date at a gentle, steady or faster safe pace, a week-by-week projection, the rough daily deficit and a BMI check.
- [BMR calculator (three formulas)](https://www.mygymgate.com/tools/bmr-calculator/): Free BMR calculator: basal metabolic rate by Mifflin-St Jeor, revised Harris-Benedict and Katch-McArdle (with body fat %), and daily calories for 5 activity levels.
- [BMI calculator (with Indian cut-offs)](https://www.mygymgate.com/tools/bmi-calculator/): Free BMI calculator with Asian-Indian cut-offs (overweight from 23) as well as WHO ranges. Shows your healthy weight range in kg. Works in cm/kg or feet/inches.
- [Ideal weight calculator (Indian BMI range)](https://www.mygymgate.com/tools/ideal-weight-calculator/): Free ideal weight calculator: your healthy range on Indian BMI cut-offs (18.5 to 22.9), plus Devine, Robinson, Miller and Hamwi formulas. cm or feet and inches.
- [Waist-to-height ratio calculator](https://www.mygymgate.com/tools/waist-to-height-ratio-calculator/): Free waist-to-height ratio calculator using NICE bands (0.5 increased, 0.6 high risk). Shows your band and the waist size under half your height. cm or inches.
- [Waist-to-hip ratio calculator](https://www.mygymgate.com/tools/waist-to-hip-ratio-calculator/): Free waist-to-hip ratio calculator with WHO cut-offs (0.90 men, 0.85 women). See your band, the waist that gets you under it and the Indian 90/80 cm check.
- [Body fat calculator (US Navy tape method)](https://www.mygymgate.com/tools/body-fat-calculator/): Free body fat calculator using the US Navy tape method. Get body fat %, fat mass and lean mass in kg, your ACE category and a BMI-based estimate. cm or inches.
- [FFMI calculator (fat-free mass index)](https://www.mygymgate.com/tools/ffmi-calculator/): Free FFMI calculator: lean and fat mass in kg, fat-free mass index, height-normalised FFMI (Kouri 1995) and how you compare with published reference data.
- [Protein calculator (with an Indian food planner)](https://www.mygymgate.com/tools/protein-calculator/): Free protein calculator: daily grams by weight and goal (ICMR-NIN and ISSN ranges), split per meal, with a veg, egg, non-veg and vegan Indian food planner.
- [Water intake calculator (for gym days and hot weather)](https://www.mygymgate.com/tools/water-intake-calculator/): Free water intake calculator: how much to drink a day in litres and glasses, based on EFSA, US and ICMR-NIN guidance, with extra for exercise and Indian heat.
- [One-rep max calculator (1RM)](https://www.mygymgate.com/tools/one-rep-max-calculator/): Free 1RM calculator: enter weight and reps to get your one-rep max (Epley, Brzycki, Lombardi), a %1RM load chart rounded to plates, and strength vs bodyweight.
- [Barbell plate calculator (plates per side)](https://www.mygymgate.com/tools/barbell-plate-calculator/): Free barbell plate calculator in kg or lb: plates per side for any target using only the plates you have, the closest possible weight and a warm-up ramp.
- [DOTS calculator (with Wilks and IPF GL points)](https://www.mygymgate.com/tools/dots-wilks-calculator/): Free DOTS calculator for powerlifting: enter bodyweight and total (or squat, bench, deadlift) to get DOTS, IPF GL points, Wilks and Wilks2020 in one table.
- [Heart rate zone calculator (with zone 2)](https://www.mygymgate.com/tools/heart-rate-zone-calculator/): Free heart rate zone calculator: max heart rate (Tanaka or 220 − age), all five zones in bpm, your zone 2 range and Karvonen zones from your resting pulse.
- [VO2 max calculator (run, walk or heart rate)](https://www.mygymgate.com/tools/vo2-max-calculator/): Free VO2 max calculator: estimate ml/kg/min from the Cooper 12-minute run, the Rockport 1-mile walk or resting heart rate, with age and sex percentiles.
- [Running pace calculator (with splits and treadmill speed)](https://www.mygymgate.com/tools/running-pace-calculator/): Free running pace calculator: pace per km and mile, finish time or distance, treadmill speed in km/h, km splits and a rough race time predictor for 5K to marathon.
- [Steps to calories calculator (steps to km, time and kcal)](https://www.mygymgate.com/tools/steps-to-calories-calculator/): Free steps to calories calculator: convert steps to km, walking time and calories with 2024 Compendium MET values, and find how many steps any distance takes.
- [Calories burned calculator (by activity)](https://www.mygymgate.com/tools/calories-burned-calculator/): Free calories burned calculator for 60+ activities (walking, running, weights, yoga, badminton, cricket) with 2024 Compendium MET values. Total and net kcal.
- [Gym GST calculator (5% on membership fees)](https://www.mygymgate.com/tools/gym-gst-calculator/): Free gym GST calculator for India. Add or remove 5% GST on membership fees, split CGST/SGST or IGST, compare old 18% vs 5% and total your monthly GST.
- [Gym membership price calculator](https://www.mygymgate.com/tools/gym-membership-price-calculator/): Free gym membership price calculator for India. Enter your monthly costs, members and profit goal to get a monthly fee and a quarterly, half-yearly and annual ladder.
- [Gym festival offer and discount calculator](https://www.mygymgate.com/tools/gym-discount-offer-calculator/): Free gym offer calculator for India. Compare % off, flat ₹ off and bonus months (12+2) to see the effective price and how many extra joins the discount needs.
- [Gym referral reward and ROI calculator](https://www.mygymgate.com/tools/gym-referral-roi-calculator/): Free gym referral calculator for India. Enter your fee, member lifetime and rewards to see cost per referral, ROI, payback months and the most you can afford to give.
- [Gym ad cost per member calculator](https://www.mygymgate.com/tools/gym-ad-cost-per-member-calculator/): Free calculator for Indian gyms: ad spend with GST, leads, trials and joins in. Cost per lead, per trial and per member (CAC), LTV:CAC, payback and max cost per lead out.
- [Gym profit and break-even calculator](https://www.mygymgate.com/tools/gym-profit-calculator/): Free gym profit calculator for India. Enter fees, members and monthly costs to see profit, margin, break-even members and the payback period on your setup cost.
- [Gym churn and member lifetime value calculator](https://www.mygymgate.com/tools/gym-churn-calculator/): Free gym churn calculator. Enter start members, new joins and leavers to get your churn rate, retention, member lifetime value and the revenue lost to churn.
- [Personal trainer commission calculator](https://www.mygymgate.com/tools/trainer-commission-calculator/): Free PT commission calculator for Indian gyms. Compare salary plus commission, % split, per-session and tiered trainer pay, with GST and break-even sessions.
- [Gym capacity calculator: how many members can your floor hold?](https://www.mygymgate.com/tools/gym-capacity-calculator/): Free gym capacity calculator. Enter your training floor area and visit pattern to see comfortable peak occupancy, daily visits and how many members your gym can hold.
- [Gym equipment loan EMI calculator](https://www.mygymgate.com/tools/gym-equipment-emi-calculator/): Free gym equipment loan EMI calculator. Enter cost, down payment, rate and tenure to see EMI, total interest, processing fee cost and a year-by-year schedule.

## Links

- [Home](https://www.mygymgate.com/): product overview, pricing, FAQ and the contact-sales form
- [Pricing](https://www.mygymgate.com/#pricing)
- [Blog](https://www.mygymgate.com/blog/): guides for gym owners on retention, renewals, attendance, pricing and GST, plus fitness and Indian nutrition guides
- [Free tools](https://www.mygymgate.com/tools/): calculators that run in the browser (calories, BMI, protein, gym GST, profit, churn and more)
- [Full text for AI assistants](https://www.mygymgate.com/llms-full.txt): every blog post and tool explainer in one file; each post is also available as markdown at /blog/<slug>/index.md
- [FAQ](https://www.mygymgate.com/#faq)
- [Sign in](https://www.mygymgate.com/admin/): owner and staff web dashboard (private)