comments:
Agree with the others, you're absolutely not getting 3,000 calories.I weigh 92.5kg, and i can gain very slowly on 3k calories. Fortunately your solution is (or can be) just eat more, and weigh yourself daily, and watch the trend.If you aren't gaining, eat more.Otherwise yeah, get a food scale get serious about weighing and tracking *everything.*I honestly think that way is more effective, because you can hit your target number everyday, and consistency makes a difference.A handy ballpark range for bulking is 16-18 calories per pound body weight.Adjust as needed for the desired rate of gain.You being 13 may affect that though.You may be able to eat more and not get fat.But start somewhere around there and see how things go. I've used one of these for over 6 years now.Cheap and effective.Get rechargeable batteries and a charger.https://www.amazon.com/Ozeri-ZK14-S-Digital-Multifunction-Kitchen/dp/B004164SRA I really like this site for food values.Calories, macros, micros...The drop down menu for portions allows you to choose 100 grams, which makes the math easy.Ounces is useful sometimes too.The site has a search function, but i prefer just typing my food in my search engine followed by Nutrition Data, and just clicking the google result from the site.Takes me right to the exact thing i want.https://nutritiondata.self.com/ For example, "Cooked white rice Nutrition data" The site also has most popular fast foods I've never used an app, but i'm sure there are good ones if that's the route you want to go.