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.
Most of us are eating and drinking more than we need, and we often think we are more active than we actually are. It's estimated that the average adult has 200-300 more calories than they need every day. This might not sound much, but over time it will cause significant weight gain.