How to download your Instagram data (step by step)

Instagram lets every user download a copy of their own account data for free, including their complete followers and following lists. It's the basis for any completely free unfollower check — and it's also just useful to have. Here's exactly how to get it, based on the current Accounts Center flow.

Two settings trip people up more than anything else: the export format defaults to HTML instead of JSON, and the date range defaults to "Last year" instead of covering your whole history. Both are called out below.

1. Open Instagram, go to your profile, tap the menu (☰), then open Accounts Center.
2. Tap Your information and permissions → Export your information → Create export.
3. Choose Export to device.
4. Tap Customize information and uncheck everything except Followers and following, found under the Connections section. This keeps the file small and the export fast.
5. Tap Date range and change it to All time. The default of "Last year" will leave out older follows.
6. Tap Format and change it to JSON. It defaults to HTML, which most tools — including CheckUnfollow's free ZIP upload — can't read.
7. Tap Start export.
8. Instagram will email you when the export is ready. You'll have four days to download it before the link expires.
9. Download the ZIP file. Don't unzip it — just keep it as-is if you plan to upload it somewhere for analysis.

How long does it take?

It varies. Sometimes the export is ready in minutes, sometimes it takes a few hours. Instagram processes these on their own schedule, so there's no way to speed it up from your end — just request it and check your email later.

What to do with the file

Once you have the ZIP, you can upload it to CheckUnfollow's free tool to instantly see everyone who doesn't follow you back — it's read entirely in your browser, so the file itself never leaves your device.