Social media export settings

*Note: In Premiere you can Autopublish for Youtube, Facebook and Twitter under Publish

Youtube
Format H.264
Preset Youtube 1080HD

Facebook
Format H.264
Preset Match Source Med Bitrate
Under Video/Bitrate settings
VBR 2 pass
Target 6 (reduce for phone)
Max 12

Instagram
Format H.264
Preset Match Source Bitrate
Bitrate VBR 2 pass
Target 6 (8 if short)
Max 10

Note: for instagram, you will need to upload on your phone, the best method is to iMessage that to yourself.

Twitter
You can use the Facebook settings above for a 1:1 Twitter video
If you have 16:9, use below:
Format H.264
Preset Twitter 720 HD
Bitrate VBR 2 pass
Target 8 Max 12