Compress video for Instagram
Get a Reel or Story under Meta's 300 MB spec as a clean 1080p H.264 MP4, the format Instagram's own encoder handles best. Nothing is uploaded until you post it.
Instagram Reel video specs
| Setting | Value |
|---|---|
| Container and codec | MP4, H.264 video, AAC audio |
| Frame size | 1080×1920 (9:16) recommended; max 1920 px wide |
| Frame rate | 23–60 fps (30 fps is a safe default) |
| Length | 3 seconds to 15 minutes |
| File size | 300 MB (API spec) |
Source: Meta for Developers, Instagram Platform “Reel specifications” (IG User Media reference). The Instagram app may accept larger files; specs can change.
Settings that survive Instagram's re-encode
- 1080p, not 4K. Instagram downscales 4K anyway; spend the bits on 1080p. Pick 1080p under “Resolution, codec…” in the tool.
- H.264. HEVC uploads can be slower to process; H.264 is the safe choice.
- 30 fps unless it's fast sport or gameplay.
- Trim the first second. Viewers decide fast, and every second cut gives the rest more bitrate.
Posting the same clip elsewhere? See the upload limits for every platform, or squeeze it for Discord and WhatsApp.
Questions people ask
What file size does Instagram accept for Reels?
Meta's Reel specification for publishing through its API caps a Reel at 300 MB, 15 minutes and 1920 pixels wide. Uploads from the Instagram app accept larger files, but Instagram re-encodes everything it receives, so a well-made 1080p file under 300 MB is a safe target either way.
What are the best export settings for Instagram?
Vertical 1080×1920 (9:16), H.264 video, 30 fps, AAC audio, MP4. Meta's spec asks for 23–60 fps and 4:2:0 chroma, which is what SqueezeVideos' H.264 output uses.
Why does Instagram make my video blurry?
Instagram compresses every upload again. Starting from 4K or a very high bitrate gives its encoder more to throw away; starting from a clean 1080p H.264 file usually survives better. Slow connections can also make the app upload a lower quality version.
Does this crop my video to 9:16?
No. SqueezeVideos keeps your framing and only scales and compresses. Shoot or edit vertically for Reels; horizontal video gets shown with bars or cropped by Instagram.