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.
The Average Caloric Intake of Women. If you're a woman adjusting your caloric intake, you may wonder how much you should be eating each day. There is no magic number, as the recommended daily amount for anyone is different based on gender, height, weight and activity level. A woman 18 to 35 years of age who weighs 132 lbs., for example, should be eating about 2,050 calories a day to maintain her weight, according to the Lifestyle Lounge website.