Junior sizes are a slimmer cut and typically fall between the misses so a size 3 jr would be a misses 2 or 4. Misses are a little fuller cut so I would suggest the smaller size in misses.
By the time you get into juniors, you're probably a size 2 or 3. If you wear a size 12, you're a size 0. If you wear a size 14, may be a 1 or 2. Some stores have a 00, if they do you're probably a...