1Open Instagram and tap the hamburger menu (☰) in the top right
2Tap Account Center
3Tap Your Information and Permissions
4Tap Export your information, then Create Export
5Select your profile and choose Export to Device
6
Tap Customize export and configure three settings:
Information: tap "Customize information", clear all, then select Connections > Followers and Following only
Date range: set to All time — this is critical, or your counts will be incomplete
Format: choose either JSON or HTML — this app supports both
7Tap Start Export and wait for Instagram to process it (usually a few minutes, sometimes longer)
8Download the ZIP when it's ready — you can drop the ZIP here as-is, or unzip and drop the followers / following files
What we look for: Inside the ZIP, files under connections/followers_and_following/
(nested folder prefixes are fine). We load all followers_1, followers_2, … and following
in JSON or HTML. You can also drop those files directly — filenames are auto-routed.