How to Recover Your Facebook Account Without a Phone Number or Email
BT
Bloom Team
Losing access to both your phone number and email can make Facebook account recovery feel impossible. Since Facebook relies heavily on these contact methods for verification, not having them can leave you locked out with seemingly no way back in.
The scale of this problem is significant. Over 300,000 Facebook accounts are compromised every single day, and approximately 110 million people are locked out of their Facebook accounts each year. In India alone, Facebook hacking complaints increased nearly 11 times in a single month, rising from 959 cases in June to 10,997 cases in July 2026.
However, you may still have other recovery options depending on your account setup and the recovery methods Facebook makes available to you. This guide explains the main ways to try recovering your Facebook account when you no longer have access to your original phone number or email.
Why Facebook Uses Phone and Email Verification
Facebook relies on contact details as part of its account security and recovery process. These methods serve as proof of identity and provide a way to reach you if suspicious activity is detected. Why Facebook Uses Phone and Email VerificationThe reason is simple: these contact methods are deeply integrated into how Facebook operates. Research shows that over 73% of male Facebook users and 40% of female users have their phone number listed on their profile. Email addresses are even more common, with over 78% of male users and 54% of female users having shared their email.
With Meta reporting 3.56 billion daily active users across its family of apps, verifying identity at scale requires reliable contact methods. This is why phone and email verification remain central to account recovery—and why losing access to both can be so challenging.
Step 1: Check Meta Accounts Center
If your Facebook profile is linked to Instagram or another Meta account, check Accounts Center first.Check Meta Accounts CenterA linked account may provide an additional way to access or manage your Facebook account. The available options depend on how your Meta accounts are connected.
Why this matters: With billions of users across Meta's platforms, many people have multiple accounts connected. This connection can sometimes serve as a backup recovery path.
Step 2: Try Facebook's Account Recovery Tool
Facebook provides an account lookup and recovery portal to help locate your profile.
If possible, start account recovery from a device or browser you have used to log in to Facebook before.
A familiar device or browser may provide Facebook with additional account context and can make the recovery process easier than using a completely new device. Note that Facebook may temporarily restrict recovery features if it detects excessive or repeated attempts in a short period.
If you cannot access your old phone number or email, Facebook may provide additional identity or account ownership verification options.
If Facebook prompts you to supply an alternative contact method, follow the instructions carefully. Follow Facebook's Identity Verification OptionsSafety Warning: Do not upload identification documents to unofficial websites or send them to people claiming they can recover your account.
Step 4: What If Facebook Asks for a Phone Number?
Sometimes Facebook may ask you to verify an account or complete a security step using a phone number.
If the recovery process specifically gives you a phone-number verification option, you may need access to a number that can receive the required SMS code. A temporary or non-VoIP number can be useful for some SMS verification situations, but it does not guarantee Facebook account recovery. Facebook decides which verification methods are available and whether a particular number can be used.
They are often unreliable. Carrier-level filtering and throttling can cause 31% of SMS OTP delivery failures, meaning messages appear sent but never deliver. This is a common issue with shared or overloaded numbers.
They pose security risks. The FBI reported $26 million in losses from SIM swap scams in 2024, with victims losing an average of more than $26,400 each. SIM swapping exploits phone-based verification systems.
They may have been used by hundreds of people before you. Platforms like Facebook frequently reject them during verification.
Your verification codes may be visible to others. Public numbers expose incoming messages to anyone using the same service.
Avoid entering sensitive verification codes into public or shared services.
If Facebook's verification process gives you a phone-number option and accepts the number you choose, you can use a Bloom SMS line to receive the verification code.
The outlook for recovery is improving. Meta reports that the relative success rate for hacked account recovery in the US and Canada has increased by over 30% this year. Globally, new account hacks on Facebook and Instagram decreased by more than 30% in the past year.
Bloom SMS features include:
Non-VoIP numbers that are more likely to be accepted by platforms
Private dashboard so only you can see your incoming SMS codes
Visit the Wallet Section to add balance for OTP verification.
Select Facebook from the available service list.First 4 Steps
Choose an available non-VoIP number and add it to your list.
Enter the number into Facebook's verification field.
Wait for the SMS code to appear in your private dashboard.
Enter the code into Facebook.Next 4 StepsAfter recovering access, add a permanent email address or phone number to your Facebook account where possible. A temporary number should not be treated as a permanent account-recovery method.
Special Recovery Scenarios
Hacked Facebook Account: If someone has changed your Facebook password, email address, phone number, or other account details, use Facebook's official Hacked Recovery Tool. Try the recovery process from a device you have previously used to access the account.
Disabled or Suspended Account: If Facebook has disabled or suspended your account, standard password resets will not work. Follow Facebook's available appeal or review process through the Facebook Help Center and provide the requested information.
Can I recover my Facebook account without my old phone number or email?
Possibly. Available recovery options depend on your account and the recovery methods Facebook offers during the process.
Can I recover Facebook without any contact information?
Recovery can be difficult without access to any contact method. Follow the recovery options Facebook provides for your account.
What if I do not have a government-issued ID?
If Facebook asks for identity verification, provide the type of document requested in the official recovery process.
What happens if I do not receive an SMS verification code?
If you are using a paid service like Bloom SMS, payment is not deducted if no OTP code is received in your dashboard.
Are free temporary numbers safe for Facebook verification?
Public numbers expose incoming messages to other users, may have been used previously, and are frequently rejected by platforms.
Can I use a temporary number to recover my Facebook account?
A temporary number may be useful if Facebook presents an SMS verification step and accepts the number. It is not a guaranteed account-recovery method.
How long does Facebook account recovery take?
Recovery time varies depending on the account and the verification method Facebook uses.
Conclusion
Losing access to both your phone number and email complicates recovery, but official options may still be available. Start by checking Meta Accounts Center and Facebook's account recovery tools from a device you have used before. If Facebook offers identity verification or an SMS check, follow the displayed instructions carefully.
A temporary number is only relevant if Facebook presents an SMS verification step during your recovery process. It is not a replacement for Facebook's account recovery or identity-verification process. If you choose to use a temporary line for a required SMS check, a Temp Number for Facebook Verification may help you receive the code if Facebook accepts the number. Once access is restored, add a permanent phone number or email address to help protect your account long term.
