# LUFS for Instagram Reels: how to normalise audio

> Instagram sets no LUFS target for Reels. See what Meta asks for, the common -14 LUFS choice and how to normalise audio in Premiere Pro, Resolve and Descript.
- **Author**: Marxx
- **Published**: 2026-11-09
- **Category**: Video editing
- **URL**: https://marxx.ai/library-guides/how-to-normalize-audio-for-instagram

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Instagram publishes no LUFS target for Reels or ads. Meta's [video ad specs](https://en-gb.facebook.com/business/ads-guide/update/video) ask only for stereo AAC audio at 128 kbps or more, and many editors pick -14 LUFS, a figure Spotify publishes, as a common level for social (checked 3 Nov 2026).

## What the numbers mean

LUFS measures how loud a whole video sounds to a listener, not its single loudest spike. Add 1 dB of gain and the reading rises by 1.

| Figure | Where it comes from | Use it for |
|---|---|---|
| No target | Meta's ad specs: stereo AAC at 128 kbps or more | Meta ads |
| -14 LUFS | Spotify's level for music masters | A common choice for social video. It is not an Instagram rule |
| -23 LUFS | EBU R 128, the European broadcast standard | TV and broadcast |

True peak is a separate limit on the highest peak. EBU R 128 uses -1 dBTP as the ceiling, and Spotify asks for a true peak below -1 dB TP. For short TV adverts, EBU R 128 s1 asks for -23.0 LUFS and a maximum true peak of -1 dBTP.

## How to normalise, by tool

| Tool | Where | Note |
|---|---|---|
| Premiere Pro | Select the audio clip, open Window > Essential Sound, tag its type, open the Loudness tab and select Auto-Match | The clip's LUFS value shows under the button. Premiere's own export settings have no loudness option |
| Adobe Media Encoder | Send from Premiere with Send to Media Encoder. In Export Settings, open the Effects tab and tick Loudness Normalization | Pick a Loudness Standard. You can only change the loudness for ITU BS.1770-3 |
| DaVinci Resolve | Deliver page > Render Settings > Audio tab > tick Normalize Audio | Choose loudness or peak to a standard. Loudness meters sit at the right of the Fairlight monitoring panel |
| Descript | Export > Video tab > Audio > Normalize volume | Choose Off, Peak or a LUFS target |

Premiere Pro is now called Adobe Premiere.

[Marxx's AI video editor](/features/ai-video-editor) has a loudness meter. It can export loudness-normalised to -14 LUFS for social or -23 LUFS for broadcast, with a true-peak limiter. We make Marxx.

## Steps in any editor

1. Mix first. Keep the voice clear and the music under it. See [how to duck music under a voiceover](/guides/how-to-duck-music-under-voiceover).
2. Measure the loudness with a meter.
3. Pick a target and normalise to it.
4. Keep the true peak below -1 dBTP.
5. Play the export on a phone speaker, with the sound on. Meta says over 75% of Reels views are sound on (Meta developer blog, 2024).

## A worked example

Say your finished ad measures -19.0 LUFS and its highest true peak is -4.5 dBTP. You want -14 LUFS.

- Gain needed: -14 minus -19 is +5 dB.
- New true peak: -4.5 plus 5 is +0.5 dBTP.

That peak is above the -1 dBTP ceiling, so add a true-peak limiter, or accept a quieter target. If the voice is noisy, fix that first. See [how to remove background noise from a video](/guides/how-to-remove-background-noise-from-video).

For the rest of the edit, see [how to make Reels ads](/guides/how-to-make-reels-ads) and [best AI video editors for ads](/best/best-ai-video-editors-for-ads).

## FAQ

### Is -14 LUFS an Instagram rule?

No. Meta publishes no loudness target. Spotify publishes -14 LUFS for music, and editors often reuse it for social video.

### What audio does Meta ask for?

Stereo AAC audio at 128 kbps or more. Meta marks sound as optional but recommended, and strongly recommended for Reels ads (checked 3 Nov 2026).

### What LUFS should I use for TV or broadcast ads?

EBU R 128 sets -23 LUFS for programmes. For short adverts, R 128 s1 gives -23.0 LUFS, a maximum short-term loudness of -18.0 LUFS and a true peak of -1 dBTP.

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