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.
On average, healthy adults need around 2,000 calories daily. The exact number of calories you need as a raw foodist depends on your gender, age and activity level. Moderately active adult men need anywhere from 2,200 to 2,800 calories per day. Women with a similar activity level require between 1,800 and 2,200 calories.