In this day and age there is an abundance of settings and codecs you can choose for your video and audio exporting. What I usually aim for is good quality while trying to keep the file size relatively low. For this I usually export my videos in H.264 (aka. MPG4). This is a great HD compressor for saving space on your computer and keeping your videos in great quality. If you’re producing your going to want HD quality, meaning you’ll want a resolution of 1280×720 or 1920×1080, both considered HD resolutions. As for frame rate, 24 fps (frame per second) is the most used and widely adopted frame rate. Most online video hosting websites like YouTube and Vimeo have a top fps of 30, so if you’re using a fps over 30 it will be reduced down when you uploaded your video to the video streaming website.
Audio is the other part in the exporting process. AAC is a great quality format that a lot of software will default to when you are exporting. WAV is known as a great, if not the best, quality format, but WAV files are huge and will take up a lot of space on your computer, for an almost unnoticeable difference compared to AAC, so I choose AAC. Two other audio settings to look at are Data rate, and Sample rate. The Data rate is the bits per second that will be used to make up the audio file. So the more bits there are, the better the playback quality will be. The standard data rate is 320 kbps (kilo bits per second), compared to mp3s that use 128-192 kbps, where a lot of quality is lost. I therefor don’t recommend mp3s if you want a quality production. The last audio setting to look at is the Sample rate, which is the amount of samples the exporter takes per second to reconstruct the audio. The sample rate used almost everywhere is 44.1 kHz (kilo hertz), which is chosen based on how humans hear sound. There are plenty of long articles to read on this without making this explanation much longer.
To sum up, what I normally choose is:-
H.264 1920×1080 at 24 or 30 fps. AAC 320kbps, 44.1khz.