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.
Men who are trying to lose weight should stick to a daily intake of 1800 calories. Each meal should contain 450 calories and snacks should total 450 calories a day. Men will have to be on the ball when it comes to keeping track of everything they eat and drink throughout the day and how many calories they're consuming.