How to get your Instagram ZIP (JSON)

Step 1: Open your profile menu

Go to your Instagram profile and tap the top-right menu.

Step 2: Settings & Activity

Open the settings panel (or search directly if you prefer).

Step 3: Download your information

Find and select the option labeled “Download your information.”

Step 4: Download or transfer

Choose the option to download or transfer your information.

Step 5: Select your account

Pick the Instagram account you want to analyze.

Step 6: Some of your information

Choose to export specific items (not everything).

Step 7: Followers & following

Under “Connections,” select only “Followers and following.”

Step 8: Download to device

Choose to download directly to your device.

Step 9: Date range: All time

Set the date range to “All time” to get a complete list.

Step 10: Format: JSON

Choose JSON format (not HTML). JSON is required for parsing.

Step 11: Create files

Confirm and create the files for Instagram to prepare.

Step 12: In progress

Instagram will mark your request as in progress.

Step 13: Email confirmation

You’ll receive an email confirming your request.

Step 14: Email download

Shortly, you’ll receive another email with a download link.

Step 15: Available downloads

The status changes to available; download the ZIP.

Step 16: Upload to TrackUnfollowers

Return here and upload the ZIP without unzipping it.

Upload your ZIP on TrackUnfollowers

Go to the Upload section on the home page, choose your .zip file, and click Process ZIP. You’ll see two results:

• Not following back — people you follow who do not follow you back.
• You don’t follow back — people who follow you but you don’t follow back.

You can download each list as CSV and optionally purge your upload immediately using the token shown.