Here's how to download Instagram data in about two minutes of tapping: request only Followers and following, in JSON, for All time. That small file is everything you need to see who unfollowed you, who doesn't follow you back and your newest followers. Menu names shift a little between app versions; the path below matches the current Meta Account settings and the older Accounts Center.
In the Instagram app on iPhone or Android. The highlighted item is the one to tap; grey bars are other menu items you can ignore.
Step 1
In the Instagram app, go to your profile and tap the menu (three lines) at the top right.
Step 2
It's at the top of Settings and activity. Some accounts still show Accounts Center: same place, old name.
Step 3
It's in the list inside Meta Account.
Step 4
Some versions call it Download your information.
Step 5
This starts a new export. Older exports listed here may be expired.
Step 6
If you have several profiles, pick the account you want to check.
Step 7
The file comes straight to you, not to another service.
Step 8
Tap Customize information, tick Followers and following under Connections, and leave everything else unticked so the file stays small.
Step 9
Set Date range to All time and Format to JSON, then tap Start export (or Create files).
Step 10
Instagram notifies and emails you, usually within minutes. Come back to Export your information, tap Download and confirm with your password. Keep the ZIP as it is.
The four choices that matter
These four choices are the whole secret of how to download Instagram data quickly. A full export with photos and videos can be several gigabytes and take much longer; Followers and following alone is small.
On desktop: instagram.com → More (the three lines, bottom left) → Settings → Meta Account (at the top, under Your account) → Your information and permissions → Export your information. From there, steps 5 to 10 are the same as in the app. The finished ZIP lands in your Downloads folder, ready to drop into the checker.
Meta is replacing Accounts Center with Meta Account, announced in April 2026 and rolling out gradually, so some accounts show the new name and some the old one. Look for Meta Account in Settings, described as "Password, security, personal details, cross-profile experiences, ad preferences". Inside it, Your information and permissions and the export work the same way.
The ZIP has a folder named connections/followers_and_following (older exports skip the first folder). Inside:
| File | What it lists |
|---|---|
followers_1.json (and _2, _3 for big accounts) | Everyone who follows you, with the date they followed |
following.json | Everyone you follow, with the date you followed them |
pending_follow_requests.json | Requests you sent to private accounts that are still pending |
recently_unfollowed_profiles.json | Accounts you unfollowed recently |
You don't need to unzip anything. Drop the whole ZIP on the who unfollowed me on Instagram checker or thenot following back check; only these files are opened, in your browser.
If you followed the steps on how to download Instagram data and something still went wrong, it's usually one of these:
One Instagram export answers all of these. Upload it once on any page; the snapshot is shared across the site.
Compare your newest export with your last snapshot and list every account that left.
The safe way to check Instagram unfollowers, compared with apps and extensions.
Everyone you follow who doesn't follow you, from a single export.
Track unfollowers over time by comparing two exports or saved snapshots.
Your followers sorted by the date they followed you.
Follow requests you sent to private accounts that are still pending.
Download Instagram data with only the follower lists selected (step 8 above), in JSON, and drop the ZIP on Unfollowers Tool. The first file becomes your baseline; a newer export later shows exactly who unfollowed you. You also see who doesn't follow you back on the first upload.
When you download Instagram data with only the follower lists selected, it is usually ready within minutes, sometimes a couple of days for large accounts or busy periods. You get a notification and an email when it is ready.
Choose JSON. It is smaller and keeps exact follow dates. HTML exports work with Unfollowers Tool too.
The usual causes: the export is still being prepared, the download link expired (download it within a few days), you picked the wrong profile in Meta Account (Accounts Center), or the email went to spam. Check Download your information for the status, or request a new export.
No. Drop the ZIP as Instagram sent it. Unfollowers Tool opens only the follower files inside and skips photos and videos.
That is Instagram confirming it's you, on Instagram's own page. Unfollowers Tool never asks for your password.