How to Download Your Instagram Followers & Following List (Step by Step)

Instagram lets every user download a copy of their account information, including the complete list of people who follow you and the people you follow. It's free, it's official, and it's the safest data source for any Instagram follower tracker, because you never have to share your password.

This guide walks you through the process step by step, explains what's inside the file, and fixes the problems people run into most often.

Before you start

• Log in to the account you want to analyze. You can only download data for accounts you can sign in to.
• Make sure you can access the email or phone number on the account. Instagram may ask you to confirm your password, and you'll get a notification when the file is ready.
• Choose only "Followers and following". Downloading everything (photos, videos, messages) can take much longer and produce a huge file. For follower tracking, you only need this one category.

How to download your followers on the Instagram app (iPhone and Android)

PathProfile›☰ Menu›Accounts Center›Your information and permissions›Download your information

1. Open Instagram and tap your profile picture in the bottom-right corner.
2. Tap the ☰ menu in the top-right corner.
3. Tap Accounts Center (near the top of Settings).
4. Tap Your information and permissions.
5. Tap Download your information.
6. Tap Download or transfer information.
7. Select your Instagram account and tap Next.
8. Choose Some of your information.
9. Scroll to Connections and check Followers and following. Tap Next.
10. Choose Download to device and tap Next.
11. Set the options:
    • Date range: All time
    • Format: JSON
    • Media quality: any (it doesn't affect follower lists)
12. Tap Create files.

That's it. You'll see the request listed as "In progress" on the same screen.

How to download your followers on a computer

1. Go to instagram.com and log in.
2. Click More (☰) in the bottom-left corner, then Settings.
3. Click Accounts Center.
4. Click Your information and permissions → Download your information.
5. Follow steps 6 to 12 from the app instructions above.

The options are identical. Doing it on a computer is often easier because you can download and unzip the file in the same place.

Why JSON and "All time" matter

These two settings trip people up more than anything else.

JSON format. Instagram offers HTML or JSON. HTML produces pages that look nice in a browser, but they're designed for reading, not analyzing. JSON contains clean, structured lists that a tool can process accurately. If you want to see who doesn't follow you back or who unfollowed you, choose JSON.

All time. The date range controls which records are included. If you choose "Last year", for example, followers who followed you more than a year ago may be missing, which would make the results look wrong. Always choose All time for follower lists.

Downloading your file

When the file is ready, Instagram sends a notification and an email. Then:

1. Go back to Accounts Center → Your information and permissions → Download your information.
2. Find your request under Current activity and tap Download.
3. Confirm your password if asked.
4. A ZIP file downloads to your phone or computer.

You don't need to unzip it. Our Instagram follower tracker accepts the ZIP file directly.

What's inside the ZIP file?

If you do unzip it, you'll find a folder such as connections/followers_and_following/ containing:

Each entry includes the account's username, a link to their profile and a timestamp showing when the relationship started. Instagram has changed the exact layout of these files more than once. A good tool handles both old and new versions, and ours does.

You may also see a separate folder for Threads followers. Those are your Threads connections, not Instagram ones.

Common problems and fixes

"My export only has HTML files"

You chose HTML format. Request a new download and select JSON. You can't convert one into the other reliably.

"Some followers are missing"

Check that you selected All time as the date range. Also remember the export reflects the moment it was created. Anyone who followed you after that won't be in it.

"The download link expired"

Instagram's links are only valid for a few days. Request a new export. It's quick for a followers-only download.

"It's been hours and my file isn't ready"

Large accounts and busy periods can take longer. If it has been more than a couple of days, cancel the request and create a new one with only Followers and following selected.

"I can't find Download your information"

Make sure you're in Accounts Center, not the older Settings menus. Update the Instagram app, or try instagram.com on a computer. The option is available to all accounts.

"The ZIP won't open on my phone"

You don't need to open it. Upload the ZIP file directly to the follower tracker, which reads it in your browser.

Is it safe to download your Instagram data?

Yes. This is Instagram's own feature, built so people can see and keep a copy of their information. The file stays on your device. The only thing to be careful about is where you upload it afterwards. Some websites upload your file to their servers. Our tracker processes it entirely in your browser, so your follower list never leaves your device. You can read exactly how in our privacy policy.

Don't share the ZIP with strangers either. Even a followers-only export reveals who you're connected with.

Next steps: analyze your file with the Instagram follower tracker

Now that you have your data:

1. Find out who doesn't follow you back
2. Save it as a baseline and see who unfollows you later
3. Repeat every few weeks to track your follower growth over time