How to Convert Video for Instagram: Format & Size Guide
Instagram has strict video requirements. Upload the wrong format or aspect ratio and your Reel gets cropped, your Story looks blurry, or your post simply won't publish. If you need to convert video for Instagram, getting the specs right the first time saves you from re-exporting and re-uploading.
This guide covers the exact format, resolution, aspect ratio, and file size limits for every Instagram video placement — Reels, Stories, and feed posts — plus how to convert your footage using free browser-based tools.
Instagram Video Format Requirements
All Instagram video placements share the same underlying format requirements:
- Container: MP4
- Video codec: H.264
- Audio codec: AAC
- Frame rate: 30 fps (maximum 60 fps for Reels)
- Audio: Stereo, 128 kbps or higher
H.264 inside an MP4 container is the most universally supported video format, which is why Instagram enforces it. If your source video is MOV, AVI, MKV, or WebM, you need to convert it to MP4 with H.264 encoding before uploading. You can do this with the video converter, which handles the re-encoding in your browser without uploading your file to a server.
Reels: 9:16 Vertical Video
Reels are Instagram's flagship short-form video format. They fill the entire vertical screen on mobile devices.
| Spec | Requirement |
|---|---|
| Resolution | 1080 × 1920 px |
| Aspect ratio | 9:16 |
| Duration | Up to 90 seconds |
| File size | Under 100 MB recommended |
Keep your Reel under 90 seconds and export at 1080 × 1920. If your file exceeds 100 MB, run it through the video compressor to reduce bitrate before uploading. Instagram will compress large files itself, and its compression is more aggressive than what you can do locally — so it's better to control the quality yourself.
Stories: 9:16 Vertical Video
Stories use the same vertical dimensions as Reels but have a shorter duration limit and different UI overlays.
| Spec | Requirement |
|---|---|
| Resolution | 1080 × 1920 px |
| Aspect ratio | 9:16 |
| Duration | Up to 15 seconds per segment |
| File size | Under 30 MB recommended |
Stories longer than 15 seconds are automatically split into multiple segments, which can cause awkward cuts. Trim your video to 15 seconds or less before uploading to control where each segment breaks.
Feed Posts: Square and Portrait
Feed video posts support two aspect ratios:
| Spec | Requirement |
|---|---|
| Resolution | 1080 × 1080 px (square) or 1080 × 1350 px (portrait) |
| Aspect ratio | 1:1 or 4:5 |
| Duration | Up to 60 seconds |
| File size | Under 100 MB recommended |
Portrait (4:5) takes up more screen space in the feed and generally performs better for engagement. Square (1:1) is the traditional format and works well for content that was originally horizontal.
Instagram Video Dimensions at a Glance
Instagram Video Aspect Ratios
How to Convert Video for Instagram
- Convert to MP4 (H.264). Drop your source file into the video converter and select MP4 as the output. This handles MOV, AVI, MKV, WebM, and other formats.
- Set the correct resolution. Match the target placement: 1080 × 1920 for Reels and Stories, 1080 × 1080 or 1080 × 1350 for feed posts.
- Compress if needed. If your file is over 100 MB, use the video compressor to bring it under the limit while keeping quality acceptable.
- Trim to duration. Cut your video to fit the placement's time limit — 90 seconds for Reels, 15 seconds for Stories, 60 seconds for feed posts.
All of these steps run locally in your browser. Your video never leaves your device, which matters if you're working with unreleased content or client footage.
Common Instagram Video Problems
Blurry uploads usually mean your resolution is too low or your bitrate is too high (triggering Instagram's aggressive re-compression). Export at the exact recommended resolution and keep your file under the size limit.
Cropped video means your aspect ratio doesn't match the placement. A 16:9 horizontal video uploaded as a Reel will be cropped to 9:16, cutting off the sides. Convert and resize first.
No audio typically happens when the audio codec isn't AAC. Re-encode with AAC audio to fix this.
When to Turn Instagram Video Into a GIF
Short looping clips sometimes work better as GIFs in blog posts or messages. If you've got a 3-5 second highlight from a Reel, the video to GIF tool converts it without needing separate software. For more on browser-based video tools generally, see our guide to free online video conversion.
Key Takeaways
- Instagram requires MP4 with H.264 video and AAC audio across all placements.
- Reels and Stories use 1080 × 1920 (9:16); feed posts use 1080 × 1080 (1:1) or 1080 × 1350 (4:5).
- Keep files under 100 MB for Reels and feed posts, under 30 MB for Stories.
- Convert and compress before uploading so Instagram's compression doesn't degrade your quality.
For the official specifications, Instagram's help center lists current format and duration limits. Meta's video requirements documentation covers the underlying technical specs shared across Instagram and Facebook.
