I know this can’t be done accurately without DEXA etc. But at home I’m trying to work out my body composition and I’ve been using a scale which was telling me I was at 28% body fat, with my BMI being 18.7. I didn’t question this because I known I’m “skinnyfat” and even after a year at the gym not seen much change.

So I got callipers. These are giving me 22% body fat.

Which is closer to the truth?

I am increasing my protein intake but it’s difficult.
I messed up my metabolism due to a past ED. When I did have the ED badly it’s worth noting I still got periods at very low BMI, my period didn’t stop until I hit (censoring because of triggering numbers) 12.5. Below that it would stop but return when I went over that. I understand periods are linked to body fat percentage. Also, I was not veiny like other more muscular people at low BMIs. I looked tiny but not as tiny as others who were at similar BMIs. I do genuinely think I have particularly low muscle mass. But also don’t trust myself due to my history.