The container is not the bitrate
MP4 describes how video, audio and metadata are packaged. It does not guarantee that the streams inside are small. A phone, camera or screen recorder can put a very high bitrate H.264 or H.265 stream into an MP4, so a familiar extension can still produce hundreds of megabytes. Compression reduces the bytes per second, lowers resolution, changes codec settings or combines those choices while keeping the delivery container widely compatible.