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 number of calories children should eat depends upon their age and gender, and ranges from 900 calories per day for 1-year-old girls and boys to 1,800 calories per day for girls ages 14 to 18 to 2,200 calories per day for boys ages 14 to 18, according to the American Heart Association.