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You create a calorie deficit by either eating less calories burning more calories through exercise or a combination of the two. If you experience fatigue diarrhea constipation insomnia getting sick frequently or negative mood changes you should adjust your calorie intake to include more calories. Insomnia Accompanying Calorie Deficit Myfitnesspal Com If you get anxiety from having high cortisol levels then that can contribute to insomnia. Calorie deficit insomnia . Say you then go on a 1600 calorie a day diet a 1000 calorie deficit to try and lose 85 pounds for a healthy BMI. However it is not advisable for a calorie deficit to exceed 7000 calories per week. Then subtract 300500 calories from this to find the number of calories to eat per day to remain in a deficit. If you starve your body of what it requires to sustain sufficient energy levels you will quickly burn out. If this is something you want to avoid consume more of your calories early in the day so youre not as h...