Hi, first decide what kind of account it is: personal Microsoft account (Outlook/Hotmail/Xbox) or work/school (Entra ID/Azure AD).
Personal account: on the sign-in page choose “I forgot my password” → “I don’t have any of these” to open the account recovery form; enter the account address and a new contact email you can access, then give as many specifics as possible (old passwords, subject lines of recent emails you sent, folder names, contacts you emailed, Xbox/Skype details, billing info for any Microsoft purchases). Submit once and wait for the decision email; if approved you’ll get a link to reset the password and then you can add new phone/email and re-set MFA. If you saved a recovery code for 2FA, you can use it to sign in/turn off 2FA; if you enabled Authenticator cloud backup, restoring it to a new phone still requires successful sign-in, so it won’t bypass missing factors. If a recovery attempt is rejected, wait the stated period before trying again and include more precise details.
Work/school account: only your organization’s IT/admin can help, ask them to reset your MFA methods or issue a Temporary Access Pass (TAP) so you can sign in and re-register Authenticator/phone; if the tenant is managed by a former employer, contact their help desk—Microsoft support can’t remove MFA on a work account without admin action.
Bottom line: personal MSA → use the account recovery form with rich proof; work/school → contact tenant admin for MFA reset/TAP.