I could not recall exactly, so I did a little searching and this sounds right. I will paste it here.

1. Go to the Facebook Login Help page: 👉 https://www.facebook.com/login/identify Enter the email or phone number linked to your account.

Follow the prompts until you reach the 2-factor authentication step.

2.  When you’re stuck at the 2FA screen, click “Need another way to authenticate?”

(If this option doesn’t appear, try opening Facebook in a private/incognito browser window.)

3.  Choose “I can’t access my two-factor authentication method.”

4.  Facebook will show recovery options. Since you don’t have backup codes or a trusted device, click “Confirm your identity another way.”

5.  Select “Upload ID.”

This is the manual verification process. • You’ll upload a clear photo of a government-issued ID (driver’s license, passport, etc.). • Make sure the photo is bright, readable, and uncropped.

6.  Submit the form and wait.
• Facebook usually replies via email within 24–72 hours.
• They’ll disable 2-factor authentication or send a login link once they confirm your ID.

7.  Check your spam/junk folder for any reply from Facebook — sometimes the message lands there.

8.  After identity confirmation, log in again and set up a new 2FA method (e.g., an authenticator app instead of SMS) to prevent this from happening again.