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.
Recommended daily calorie intake varies from person to person, but there are guidelines for calorie requirements you can use as a starting point. UK Department of Health Estimated Average Requirements (EAR) are a daily calorie intake of 1940 calories per day for women and 2550 for men.How many calories are needed each day can vary greatly depending on lifestyle and other factors.n order to lose weight you need to eat less calories per day than your body needs. To lose 1lb a week you need a negative calorie balance of 500 calories per day. To lose weight at 2lb a week you need to reduce your calorie intake by 1000 calories a day.