Premiere Pro export settings for Instagram Stories.

Resolution

1080 x 1920

Frame rate

30 fps, constant

Codec

H.264, profile High, level 4.0

Bitrate

VBR, 2 pass: target 8 Mbps (8000 kbps), max 12 Mbps

Keyframes

Every 2 s = 60 frames, 2 B-frames, closed GOP

Audio

AAC-LC, 128 kbps, 48 kHz, stereo

Colour

Rec. 709 (BT.709), 8-bit 4:2:0, limited (TV) range

Container

MP4 with Fast Start (moov atom at the front)

Instagram Stories publishes no bitrate. This follows YouTube's published table for the resolution, which every major platform handles well. Meta re-encodes every upload, so more bitrate than this mostly adds upload time.

Estimated size: 15.4 MB for 0:15.

Step by step in Premiere Pro

1. 1Select the sequence in the Timeline, then open the Export tab at the top of the window (or File > Export > Media, Ctrl+M / Cmd+M).
2. 2In Settings, set Format to H.264 and pick a Match Source preset as the starting point.
3. 3Set the file name and Location. The container is .mp4.
4. 4Open Video. Untick Match Source where needed and set Frame Size to 1080 x 1920 and Frame Rate to 30.
5. 5Under Encoding Settings set Profile to High and Level to 4.0. Software encoding tracks the target bitrate more closely than hardware encoding.
6. 6Under Bitrate Settings set Bitrate Encoding to VBR, 2 pass, Target Bitrate to 8 Mbps, Maximum Bitrate 12 Mbps.
7. 7Under Advanced Settings tick Key Frame Distance and enter 60 frames (2 s at 30 fps).
8. 8Open Audio: Audio Format AAC, Sample Rate 48000 Hz, Channels Stereo, Bitrate 128 kbps.
9. 9Check the estimated file size at the bottom, then click Export (or Send to Media Encoder to queue it).

Instagram Stories upload limits

Each value links to where it was published.

Common mistakes

• Exporting a 16:9 timeline for Instagram Stories. Build the edit at 1080 x 1920 (9:16) from the start, or Instagram Stories adds bars or crops your edges.
• Exporting at 50+ Mbps "for quality". Meta re-encodes everything and its own spec tops out at 25 Mbps for Reels and Stories; a huge file just uploads slower.
• Typing 2 into Premiere Pro's keyframe field. It counts frames, not seconds: at 30 fps that is 60.
• Uploading HDR (10-bit PQ/HLG) to Instagram Stories. There is no published HDR path, so colours can look washed out; export SDR Rec. 709.
• Leaving phone footage at a variable frame rate. Export at a constant 30 fps, or audio drifts and motion stutters after Instagram Stories re-encodes it.
• Going over the length limit. Instagram Stories: 60 seconds via API; app offers a trimmer for videos over 60 s (help); ads up to 60 minutes, split into cards.
• Key Frame Distance is hidden under Advanced Settings and is off by default; Premiere then picks the keyframe interval itself.
• Hardware-encoded HEVC usually offers only CBR and VBR, 1 pass. Use software encoding if you need VBR, 2 pass.

Shinel Studios

Rather send the footage and get Instagram Stories-ready edits back?

Our editors cut, caption, colour and export to each platform's spec, with 2 revision rounds. Shorts come back in 48-72 hours, long videos in 5-10 days.