Why More Exercise Doesn’t Always Mean More Calories Burned
What the Hadza tribe taught us about metabolism — and what it means for your results.
When it comes to fat loss, we’re often told that burning more calories through exercise is the key.
Run more. Sweat more. Move more. Burn more.
But what if that’s not how the human body actually works?
A fascinating discovery from a hunter-gatherer tribe in Tanzania — the Hadza — completely changed how scientists understand metabolism. And thanks to the work of Dr Herman Pontzer, we now have a clearer picture of why people can train harder than ever yet still struggle to lose weight.
Let’s break it down in simple terms.
Meet the Hadza: One of the Last True Hunter-Gatherer Tribes
The Hadza walk miles every day.
They dig, climb, forage, hunt, and carry.
Their physical activity levels are 5–10 times higher than the average modern adult.
So researchers expected them to burn far more calories than sedentary Westerners.
But when Dr Pontzer measured their daily energy expenditure using the gold-standard method (doubly labelled water), he found something shocking:
The Hadza burn the same number of calories per day as us.
Yes — despite being incredibly active, their total daily calorie burn is similar to that of people who drive to work, sit at a desk, and relax on the sofa in the evening.
Mind-blowing, right?
The Constrained Energy Model: Your Body Has a Budget
Pontzer’s research led to a new theory called the Constrained Model of Total Energy Expenditure.
Here’s the simplest way to understand it:
Your body works within an energy budget. When activity goes up, the body compensates by reducing energy use in other areas.
So instead of your calorie burn increasing endlessly the more you move, it levels off. The body adapts.
How does it do this?
By subtly reducing energy spent on:
inflammation
stress responses
immune activity
reproductive function
background movement (NEAT)
fidgeting and restlessness
This is why some people train harder, add more cardio, or double their steps…
but their fat loss stalls.
It’s not because they’re broken.
It’s because the body is incredibly clever at maintaining balance.
So Does Exercise “Not Work”? Absolutely Not.
If anything, this research reinforces how powerful exercise actually is — just not always in the way people think.
Exercise is essential for:
lowering inflammation
boosting mood and mental health
improving insulin sensitivity
building strength and muscle
improving heart health
helping you live longer, move better, and feel better
The Hadza are some of the healthiest people on the planet not because they burn insane calories, but because their bodies run efficiently.
But when it comes to fat loss, the research is clear:
Diet drives the calorie deficit. Exercise supports it — but can’t do all the heavy lifting. (pun intended!)
Why Strength Training Is the Game-Changer
At Strength Made Simple, we’re big believers in strength training — because it’s the most powerful tool for long-term results.
Why?
Unlike cardio,
muscle increases your resting metabolism
This is the part of your calorie burn that is less constrained by the body’s energy budget.
More muscle = higher baseline calorie burn = easier fat loss and better maintenance.
Plus:
you move better
you feel stronger
you gain confidence
you build a body that’s capable, athletic, and resilient
This is why we don’t just tell clients to “move more”.
We help them train smarter.
What This Means for You
Here’s the takeaway:
1. You can’t out-train a poor diet
The body adapts to high levels of activity. Fat loss still comes down to nutrition.
2. Exercise is vital for health — just not a magic calorie-burning machine
Train for strength, fitness, mobility, and wellbeing.
Use nutrition for fat loss.
3. Build muscle to change your metabolism long-term
It’s the closest thing to a metabolic cheat code.
4. Focus on sustainable progress
Not punishing workouts or endless cardio.
That’s why our SMS programmes are built around strength, smart conditioning, and real-life nutrition habits.
Final Word
The story of the Hadza and Dr Pontzer’s research shows us something powerful:
Your body isn’t a simple calorie-in/calorie-out machine. It’s a finely tuned system evolved for survival.
If you want to change your body — whether that’s losing fat, getting stronger, or finally feeling in control of your health — you need an approach that works with your biology, not against it.
And that’s exactly what we do at Strength Made Simple.