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.
How Many Calories for Breakfast? The number of calories you need to consume daily depends on your size, age, activity level and gender. The U.S. Department of Agriculture recommends the average woman consume between 1,800 and 2,400 calories per day, while the average male should get between 2,400 and 3,000 calories daily.