Short answer
On a device you’ve used with Facebook before, go to facebook.com/login/identify and enter any email or phone number that might be linked — or your name or username. When your account appears, choose “No longer have access to these?” (or “Forgot account?” / “Recover”), add new contact details never used on another Facebook account, pass the security checks and reset your password. If someone changed your details, start at facebook.com/hacked. If two-factor authentication blocks you, Facebook may ask for a photo of your ID, security questions or trusted contacts, and says it usually reviews these within 1–2 business days.
Step 1: use a familiar device
Facebook is more likely to recognise you on a phone or computer you’ve logged in from before, ideally on your usual network. Avoid hopping between devices and VPNs — to Facebook that looks like an attacker.
Step 2: find the account
- Go to facebook.com/login/identify.
- Try every email address or phone number you might ever have added. Include the country code for numbers (for example +44 or +49).
- No match? Search by your name or username. A friend can copy your username from your profile URL.
- If the problem is the email account itself, recover that mailbox first with your email provider.
Step 3: “No longer have access to these?”
- Select it when your account appears — or “Forgot account?” / “Recover” if that’s what you see.
- Enter a new email or number. Facebook requires that it hasn’t been used on another Facebook account.
- Follow the checks to confirm the account is yours, then set a new password.
The option isn’t shown for every account; what you see depends on the account’s settings and history.
If two-factor authentication is the blocker
- Codes can arrive late — check signal and whether your inbox is full.
- Still logged in on another device? Approve the login from its notifications.
- Use a saved recovery code.
- Otherwise, continue to the code screen and choose to confirm your identity another way: a photo of your ID, security questions or trusted contacts, depending on your settings. Facebook says it usually reviews within 1–2 business days. This isn’t available in Facebook Lite — use the full app or a browser.
More in lost two-factor authentication.
If the account was hacked
If someone changed the email, Facebook sends a message to the previous address with a link to reverse the change — search your old inbox for it. Then go to facebook.com/hacked from a device you know. Full steps: hacked Facebook account.
When nothing works
Some accounts can’t be recovered through self-service: no old devices, no trusted contacts, ID checks failing. Don’t pay “recovery hackers” — see recovery scams. Our Facebook recovery service reviews cases for free and uses only Meta’s official channels. Once you’re back in, add a second email and phone number so this can’t happen again.
Frequently asked questions
Can I recover Facebook with just my name?
You can find the account by name or username at facebook.com/login/identify, but you still have to pass Facebook’s ownership checks.
Why don’t I see “No longer have access to these?”
It isn’t offered for every account. Try from a device you’ve used before, or look for “Forgot account?” or “Recover” instead.
How long does Facebook’s ID check take?
Facebook says it usually reviews identity confirmation within 1–2 business days, then sends instructions to your email or phone.
Can I give an email that’s already on another Facebook account?
No. The new contact details for recovery must not have been used on another Facebook account.
Sources: Facebook Help — recover your account if you can’t access the email or phone, Facebook Help — recover your account if you can’t log in, Facebook Help — troubleshoot login with two-factor authentication, Facebook Help — recover your account if you were hacked