So I have a question what recording format is best with 30 FPS I use a bad laptop and I tried mp4 but it made the recording lag if I use 48-60 FPS it will shorten the recording but with 30 FPS it won't
Use mkv as your recording format. You can auto remux to mp4 by going to Settings --> Advanced --> Recording --> Check box for "Automatically remux to mp4". If you have a bad/old laptop, you may be better off with QuickSync as opposed to x264 for the encoder.
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