Energy balance

Increasing physical activity level (PAL) from 1.7 to 1.9 through moderate-to-vigorous exercise for 8 weeks creates a sustained negative energy balance and reduces adipose tissue mass in normal-weight and overweight men, despite ad libitum food intake remaining unchanged.

If you are a normal-weight or overweight man, increasing your daily activity to burn an extra ~500 calories (2092 kJ) daily, 5 days a week, through moderate-to-vigorous exercise (like brisk walking, jogging, or cycling) for 8 weeks will likely result in fat loss, even if you eat whatever you want. Your body does not automatically compensate by making you eat more, creating a sustainable energy deficit.