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Which framerate and bitrate should I export my on-demand files with?

Standard PAL or NTSC frame rates, and bitrates between 3 and 5 Mbit are most recommended for HD content. You can lower the bitrate when exporting SD content and increase it when exporting 4k content. Generally HD content should be exported at between 3 and 5 Mbit. Please note that higher bitrates or frame rates do not result in better video quality, but will only cost you a lot more rendering/exporting time and upload time, and eat up your storage excessively for no reason, and without producing better results.