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.
Calories per Pound. Sedentary individuals need to consume about 13 calories per pound of their body weight on a daily basis, notes Harvard Medical School. For example, if youâre sedentary and weigh 125 pounds, youâd need to eat about 1,625 calories daily. Sedentary adults weighing 165 pounds require about 2,145 calories a day to maintain their weight.