Microwave thermal regeneration is an efficient and low-consumption way to recycle spent activated carbon. However, traditional experimental approaches are difficult to analyze the electromagnetic field distribution in the microwave cavity, heat and mass transfer process of adsorbates, and optimization of the microwave reactor. Therefore, in this work, a multi-phase porous media model coupled with electromagnetism, heat and mass transfer is established to study the characteristics of microwave thermal regeneration procedure and to propose an optimization strategy for the microwave reactor. The results showed that the absorption of microwave by the sample can be strengthened by adjusting the width to height ratio of the waveguide. The optimal waveguide size (width: length = 80 mm: 10 mm) increased the microwave utilization efficiency from 65.4 % to 98.5 %. In addition, the combination of rotary and intermittent microwave heating significantly optimized the temperature uniformity in both lateral and vertical directions and reduced the microwave heating time. The combined microwave heating time was reduced from the initial 136 s to 80 s, saving 41 % of energy consumption. The temperature difference of the sample was also reduced from the initial 536 K to 191 K, and the covariance COVT decreased from 0.52 to 0.24. The results provide a valuable technical guideline for the optimization of the microwave reactor in order to improve the regeneration efficiency and the quality of the regenerated carbon.