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.
According to the University of Washington, eating 10 calories for each pound of your desirable body weight is appropriate. For example, a 200-pound woman with a goal weight of 140 pounds should aim to eat 1,400 calories a day. A 200-pound man who wants to weigh 180 pounds may require about 1,800 calories daily.