Other seafood sources for high iron and B12 include oysters, trout, salmon and haddock. For people over 50 who must limit saturated fat and cholesterol, seafood sources make superior choices to meats for building up your blood.
More specifically, sedentary men ages 19 to 30 need 2,400 to 2,600 calories; 31- to 50-year-old men require 2,200 to 2,400 calories; and sedentary men over the age of 50 need 2,000 to 2,200 calories each day to maintain a healthy body weight.
Caloric Intake. The perfect amount of calories varies depending on an individual's sex, age and activity level. In general, though, young children need between 1,000 and 1,400 calories each day. Teens and young adults need 2,000 to 3,000 calories per day and adults need 1,800 to 2,800 calories daily. Talk with your doctor to determine the daily caloric intake you need for optimal health.