Video Export Settings for Social Media
Quick answer
For Reels, TikTok and Facebook, export an MP4 file with H.264 video and AAC audio, in the aspect ratio of the placement (9:16 for vertical feeds), at the frame rate you filmed in. Platform recommendations change, so check each app's current specs before a big campaign.
Instagram, Facebook & TikTok · Only use clips you own or have permission to use.
Key takeaways
- MP4 with H.264 video and AAC audio is the safe default.
- Match aspect ratio to the placement: 9:16 for Reels and TikTok.
- Keep the frame rate you filmed in.
- Export from the highest-quality source you have.
- Specs change: check current platform guidance.
On this page
Container and codec
MP4 with H.264 video and AAC audio is widely recommended for social uploads (Sprout Social's 2026 specs guide lists it for vertical placements). Most editors offer it as a default preset.
Aspect ratio
- 9:16 for Reels, TikTok and Stories.
- 1:1 or 4:5 for some feed placements.
- 16:9 for landscape use.
See the aspect ratio guide.
Resolution
Platforms publish recommended resolutions for each placement. Export at the best resolution your source supports; upscaling a small clip won't add detail.
Frame rate
Keep the frame rate you filmed in, typically 24, 25 or 30 fps. Platforms accept different ranges (Sprout Social lists 23–60 fps for TikTok and up to 30 fps for Facebook video), so very high frame rates may be converted.
Bitrate and quality
Higher bitrate means better quality and bigger files. Most editors' "high" or "recommended" presets are fine for social. If an upload looks blocky, try a higher quality setting.
Audio
AAC stereo is standard. Check levels so your voice is clear over music.
A simple export checklist
- MP4 · H.264 · AAC.
- Correct aspect ratio for the placement.
- Same frame rate as the footage.
- Quality preset: high.
- Watch the exported file on your phone before uploading.
Online editors such as VEED offer export presets for social formats if you'd rather not set these by hand.
How VDOHBoost fits
VDOHBoost gives you an MP4 when you click Download MP4. VDOHBoost exports up to 720p, which suits B-roll you'll drop into a larger social edit.
In VDOHBoost the flow is Paste → Trim → Done:
- Paste a link to your own clip
- Tick the rights checkbox
- Press "Get clip" and wait for loading
- Trim the clip on the "READY TO TRIM" screen
- Choose a crop: Original, 9:16, 1:1 or 16:9
- Export, then "Download MP4"
VDOHBoost exports up to 720p.
Export a clip from your own post →
FAQ
What is the best export format for Instagram Reels?
An MP4 with H.264 video and AAC audio in a 9:16 vertical ratio is the common recommendation. Check Instagram's current guidance for resolution and length.
What frame rate should I export social videos at?
The same frame rate you filmed in, usually 24, 25 or 30 fps. Platforms accept different ranges; Facebook video is listed at up to 30 fps, TikTok at 23–60 fps.
Why does my video look blurry after uploading?
Common causes are a low-resolution source, a low-quality export preset, or the wrong aspect ratio being rescaled. Export from your best source at a high-quality setting.
Does higher bitrate always help?
Up to a point. Platforms re-compress uploads, so very large files may not look better. A high-quality preset is usually enough.
Should I check specs before every upload?
Not every time, but recheck before campaigns, since platform recommendations change.
Summary
Export MP4 with H.264 and AAC, in the placement's aspect ratio, at your original frame rate, from your best source, and check current platform specs.
Ready to crop your own clip?
Paste a link to an Instagram, Facebook or TikTok clip you own or have permission to use.
Paste a link to your clip