Premiere Pro how-to
Premiere Pro export settings for TikTok, Instagram and YouTube
Short answer
Choose File > Export > Media, set Format to H.264 and Preset to Match Source - Adaptive High Bitrate, as Adobe recommends for social media. Make sure the sequence is the right shape first (1080 × 1920 for TikTok, Reels and Shorts). In the Publish section you can post directly to Facebook, TikTok, YouTube and others from the Export panel.
Checked against: Adobe Premiere (formerly Premiere Pro), 2026 releases, Windows and Mac.
Method 1: Export a file
Open Export
Select the sequence in the Timeline panel and choose File > Export > Media.
FileExportMedia
Set format and preset
Format: H.264. Preset: Match Source - Adaptive High Bitrate. In the Video section you can set frame size and bitrate yourself.
Use social presets
In the Preset menu, choose More presets to find recommended presets for your platform.
Export
Click Export.
Method 2: Publish directly
Turn on platforms
In the Export panel's PUBLISH section, switch on the platforms (Facebook, TikTok, YouTube and more), sign in, and add titles, descriptions and tags.
Export and post
Click Export. Premiere renders and publishes to each selected platform; you can delete the rendered file after upload.
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Sequence and export settings per platform
| Platform | Frame | Format and frame rate |
|---|---|---|
| TikTok | 1080 × 1920 | H.264 MP4, as recorded (30 fps) |
| Instagram Reels | 1080 × 1920 | H.264 MP4, 30 fps or higher |
| YouTube Shorts | 1080 × 1920 | H.264 MP4, as recorded |
| YouTube | 1920 × 1080 or 3840 × 2160 | H.264 MP4, as recorded |
| 1080 × 1920 | H.264 MP4, 30 fps or below |
If it doesn't work
| What you see | Fix |
|---|---|
| Export has black bars | The sequence is the wrong shape; make a 1080 × 1920 sequence or use Auto Reframe before exporting. |
| Upload looks blurry | Platforms re-encode everything. Export at the native frame size, then see our platform blur fixes. |
| File far too large | Lower the target bitrate in the Video section; 1080p social video rarely needs more than 16 Mbps. |
| No sound after upload | Export AAC audio, stereo, 48 kHz. |
Questions people ask
What is the best export setting for TikTok in Premiere Pro?
H.264, Match Source - Adaptive High Bitrate, from a 1080 × 1920 sequence at the frame rate you recorded.
Can Premiere Pro post directly to TikTok?
Yes. Turn on TikTok in the Publish section of the Export panel and sign in.
Should I export 4K for Instagram?
Instagram shows Reels at phone resolution; 1080 × 1920 is enough and uploads faster.
More Premiere Pro guides
Sources and how we checked
- Adobe Help: Export videos for social media channels (checked 2026-10-05; Adobe blocks automated readers; text read from the Internet Archive copy of 21 Sep 2026)
Reviewed October 5, 2026 by the Koldflux team. Each step is compared with Premiere Pro's own documentation (linked above) and with the top search results for this task; where they disagree, the maker's documentation wins. Steps without a source link follow the menu names that several current guides agree on.