# Export settings cheat sheet for social video

> The export settings for Instagram, Reels and Facebook video ads: MP4, H.264, AAC audio, size and frame rate, with menu paths for six editors.
- **Author**: Marxx
- **Published**: 2026-11-06
- **Category**: Checklists
- **URL**: https://marxx.ai/library-templates/export-settings-cheat-sheet

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Export an MP4 with H.264 video and stereo AAC audio, at a fixed frame rate and under 4 GB. Meta lists 1440 x 2560 for Reels and Stories and gives no bitrate or frame rate (checked 3 Nov 2026).

## Settings to pick

Figures come from Meta's [video ads guide](https://en-gb.facebook.com/business/ads-guide/update/video) and YouTube's [upload settings page](https://support.google.com/youtube/answer/1722171), checked 3 Nov 2026.

| Setting | What to choose | Source note |
|---|---|---|
| Container | MP4 (Meta also accepts MOV) | Meta |
| Video codec | H.264 | Meta, YouTube |
| Size, 9:16 | 1440 x 2560 for Reels and Stories. 1080 x 1920 on Meta's Instagram Feed page | Meta |
| Frame rate | Fixed, and the same as your footage | Meta asks for fixed and gives no number. YouTube says match the footage |
| Video bitrate | Meta gives none. YouTube lists 8 Mbps for 1080p at 24 to 30 fps | YouTube |
| Audio | Stereo AAC, 128 kbps or more. YouTube asks for 48 kHz | Meta, YouTube |
| Loudness | One level for every ad. No ad platform publishes a target | See below |
| Captions | Burned in, or an SRT file where the platform takes one | Platform pages |

On loudness, -14 LUFS is Spotify's figure and a common choice for social video. -23 LUFS is the European broadcast target. Neither is an Instagram or YouTube rule.

## Where to set it

| Editor | Where to find it |
|---|---|
| Premiere Pro | File > Export > Media (Ctrl+M or Command+M). Pick H.264 and the preset "Match Source - Adaptive High Bitrate". |
| Final Cut Pro | File > Share > Export File (Command-E). Open Settings for Format, Video Codec, Resolution and Audio Format. |
| DaVinci Resolve | Open the Deliver page and use its render settings. To normalise audio on export, tick Normalize Audio on the Audio tab. |
| Canva | Share > Download > MP4 Video, then Quality. 4K is desktop only. Changing quality on the free plan shows an upgrade prompt. |
| VN | Tap Export, then Auto or Manual. Manual sets resolution, FPS and average bitrate. VN says export needs no VN Pro. |
| Instagram Edits | Tap the resolution label at the top right to set resolution, frame rate and colour. Then Next > Download. |

Premiere Pro (now called Adobe Premiere) menu names come from Adobe's help pages. InShot publishes video tutorials only, so open its export settings and match the table above.

## The formula

File size (MB) = bitrate (Mbps) x seconds / 8

## A worked example

Say your Reel runs 30 seconds. Meta gives no bitrate, so use YouTube's 8 Mbps for 1080p as a guide.

- Video: 8 x 30 / 8 = 30 MB.
- Audio at 128 kbps (0.128 Mbps): 0.128 x 30 / 8 = 0.48 MB.
- Total: about 30.5 MB, far below Meta's 4 GB limit.

If a file is far larger than this, your editor has set a very high bitrate. Lower it.

## Export from Marxx

Marxx's [AI video editor](/features/ai-video-editor) exports MP4 (H.264) with a preset for Meta ads. Exports run up to five minutes, up to 1080p and 30 frames per second, and loudness can be set to -14 LUFS for social. We make Marxx.

Before you upload, run the [Reels ad edit checklist](/templates/reels-ad-edit-checklist). For other platforms, use the [video ad specs cheat sheet](/templates/video-ad-specs-cheat-sheet). To make a 9:16 copy of a wide video, see [tools to resize video for Instagram](/best/best-video-resizers-for-instagram).

## FAQ

### What frame rate should I export at?

Export at the frame rate you filmed at, and keep it fixed. Meta asks for a fixed frame rate and gives no number.

### Does Meta accept HEVC?

Meta's ad spec pages name H.264 and do not list HEVC. Export H.264 to be safe.

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